I wrote about blisters a long time ago, but I realize now that I was remiss in not giving an extensive list of ways to troubleshoot your blister problems. I tried a LOT of stuff over the course of YEARS before I finally got down to the bottom of it. So here it is, a comprehensive list of things you should try if you get blisters "on the reg," as the kids say. I will start with the most obvious things at the top, and as you work your way down, you may find some very specific and/or bizarre-sounding advice that, no kidding, works like a damn charm if you have stubborn blisters. Between each number, just think the phrase "if THAT doesn't work, try..."
1) Build your mileage slowly. If you usually go 3 miles and decide to go 15 one day, yeah, you might get a blister or two.
2) You might be wearing improperly fitting shoes. Make sure they are a bit longer than your foot (to allow space for swelling), but not wider, unless your feet swell like crazy every time. Many people need a narrow shoe to avoid lots of sliding around in there, or might need a different shaped last (if you get large blisters in your forefoot, get a shoe with a narrower forefoot. Same with the heel). Running stores are notoriously terrible at helping with blisters - they are, after all, staffed by expert runners who have probably never had problems in their lives - but they can help you locate different-shaped lasts.
3) Consider orthotic inserts to get your perfect fit, also.
4) Socks make a difference, too. I like a thick technical sock (FitSox are my current favorite), bonus is it helps cuddle my narrow foot in my narrow shoe for an even more narrow fit. Some people prefer thin socks, but this is a shit idea, no offense. If you get blisters, go for a thick sock, because you might have weird sweat. My feet don't sweat much, but the sweat can be kind of sticky, which causes problems for me. The following are things you will want to try in an attempt to manage or even reconfigure your foot sweat.
5) Talcum powder. Put it all over your feet before putting socks on. My podiatrist gave me Sanabalm, one $6 container of which will last for approximately 5,000 years. I assume Gold Bond is similar.
6) Lotrimin AF foot spray. Seriously, I use this a few times a week before bed because even though I don't visibly have a foot fungus of any sort, it serves the dual function of instantly cooling my feet after a walk AND making my sweat less tacky. If you have tried a lot of stuff and still get blisters, give this a shot daily.
7) Drink lots of water and limit your sodium intake. Don't get me wrong, sodium is good, but cut it back to maybe 3000 mg a day and drink a gallon of water every day. Your sweat might change just enough to make blisters stop reappearing.
8) If you get to this point and are still getting huge blisters all the time, I don't know what to tell you. I have exhausted my troubleshooting capabilities. Chances are, for 99% of you, these tips will work. If they don't, go to a podiatrist who has experience with athletes.
9) Desperate times = desperate measures. If you still get blisters and want to try to prevent them in a more immediate way, the only ways I have found that work are either covering the typical blister area (BEFORE you get a blister there) with a blister band-aid or duct tape. Yes, duct tape. You can also apply a liquid bandage such as NewSkin to the area, although this does not work quite as well (it is more comfortable than a bunch of duct tape, but try it at your own risk, because blisters may form).
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