Blisters are Bastards

In many ways, walking is easier than running. As a lower-impact activity, it is certainly "easier" on the joints and connective tissues, and is generally done at a lower heart rate than running (although that is certainly debatable once you work hard enough). But there is one place where walkers have runners beat: the bottoms of the feet. Because walking puts the bottom of your foot in 3x more contact with the ground, and because your foot rolls more from toe to heel, you have more friction and therefore...blisters!

I have dealt with monster blisters ever since I started walking more than running. I'm talking about blisters up to and including 2.5 inches in diameter. Multiple of those. On both feet. Sometimes blood-filled. The struggle is real, folks. Here I want to discuss the two main types of blisters and how to prevent and treat them. This is all drawn from my personal experience, so if you have persistent blisters and my tips don't help, I recommend you visit a podiatrist with experience treating athletes.

Blister Type 1: Small Friction Blisters

If your blisters are small (less than 3/4 inch diameter) and shallow, they are probably caused by tight spots in your shoes. Sometimes you have shoes that rub you wrong, particularly in the toe or heel. If you frequently get small blisters in the same spot, it is probably blister type 1.

Prevention: There are a few things to try. First and most obviously, you might have the wrong shoes. Certain brands of shoes fit the foot differently. Examples: Asics have a straighter last, while Nike has a wider forefoot. Find out how your foot is shaped and get a professional's opinion about what kind of shoes are best. The local running store is a good start, but make it clear that you are WALKING. Hopefully they will know how to help you. If your shoes are a bit too tight, size up a bit. You should have 1/2 inch of space in the toes to accommodate normal foot swelling during exercise. This may also explain why shoes that you bought while cold get too tight once you're hot and working hard. I always recommend trying on shoes immediately after a long workout, when your feet are swelled, to see where they might rub you the wrong way.

If your shoes are perfect, it could be your socks. Great socks are a great investment. For small friction blisters, thin technical socks work wonders. Some people find layering two pair is even better, some find that to be too much "rubbing." Give both a try. If your shoes and socks are both perfect, a talcum powder might help. My podiatrist recommended Sanabalm, and it is a great product.

Treatment: If you have small shallow blisters, you can easily top them with a thin layer of Newskin (or any liquid bandage) to feel like new. Blister Band-Aids may also help.

Blister Type 2: Huge Mutant Sliding Blisters From Outer Space

Blisters larger than 3/4 inch diameter, or ones that are deep and full of fluid, have plagued me most of my walking career. These are caused by sliding around in your shoe, which tends to happen if your shoes are too loose. It seems like there should be an easy solution, but I have found that some feet are just prone to these damn things, and the only cure is to train the skin to be thick and gross. The worst part is that they can become so deep that they alter your footstrike, which can cause other injuries. The best possible scenario is for them to pop during your workout and drain into your sock. If that sounds painful...it is. But it's way less painful than if they DON'T pop.

Prevention: Narrower shoes. Notice I didn't say "smaller shoes." The length of your shoe should fit the above guidelines, but if you are getting giant sliding blisters, you should narrow those shoes up. I wear Asics which already have a narrow last, and I buy them in size 11 2A, which is as narrow as you can get, and a super long shoe. They look like damn clown shoes, but they WORK, dangit. For these types of blisters, I have done a lot of trial and error and have found that thick technical socks (note: not thin socks) help the most. I buy Nike Dri-Fit socks (built for each foot specifically) at $6 a pair and it's a great investment. Also, Sanabalm helps, particularly if it's hot out since sweat can exacerbate the problem.

Treatment: Pray they pop on their own. If they don't, you may need to pop/drain them yourself. Most websites would strongly recommend against this, but if you are careful you can do it. Fact is, a very deep or large blister will not reabsorb on its own. Sterilize a needle and your skin with rubbing alcohol, then poke a single hole in the side of the deep blister and gently press the liquid out the hole into a clean cloth. If you are poking the needle into the blister you will feel absolutely no pain. If you feel pain, you are hitting your foot underneath the blister, and for god's sake, correct your course! Leave the foot uncovered for as long as possible afterward to let it dry out. Under no circumstances should you remove the loose skin. Let it dry out.