The sworn enemies of trail runners, blisters are not to be taken lightly. They are the most common injury, and one of the leading causes of race withdrawal. While they can generally be treated with a few simple tricks, prevention remains the best solution. Cimalp shares how to avoid and treat blisters in trail running.
Key takeaways:
- Blisters in trail running are mainly caused by excessive friction.
- To reduce the risks, it is important to prepare your feet ahead of the race.
- Technical socks and well-fitting shoes are essential.
- Anti-chafing creams and preventive dressings help reduce the risks.
- In the event of a blister, acting quickly is essential to prevent any worsening.
Why do we get foot blisters?
A blister, also known as a phlyctena, is a small fluid-filled pocket that forms under the skin when it is aggravated. To protect the area, a blister appears at the surface and causes pain when touched or when walking.
In trail running, most foot blisters appear due to repeated friction between the skin, socks and shoes. Their formation can be further aggravated by moisture, heat or the duration of effort.
Several factors can explain this friction. First, ill-fitting socks. If they don't fit well, cause creases, or retain moisture, blisters will quickly appear. Next, shoes that are too large or too small can also be a factor by creating friction points. Finally, the condition of your feet can also be to blame. Indeed, feet that are too moist, too dry, or with poorly trimmed nails can encourage their formation.
How to avoid blisters in trail?
Prevention is the best way to avoid blisters. The first step is to prepare your feet. To do this, regular training is essential to naturally toughen the skin on your feet. Good hydration is equally important. In the weeks leading up to the race, you can apply an anti-chafing cream (such as Nok by Akiléïne). Finally, use a foot file or pumice stone to prevent calluses.
Choosing the right trail running socks is very important. Opt for technical socks made from synthetic fibres or merino wool. These have the advantage of wicking moisture, reducing friction and minimising the risk of creases. Go for reinforced socks with extra protection on sensitive areas. Finally, don't hesitate to try double-layer or toe socks for added protection.
Trail running shoes also play a key role in blister prevention. To choose the right pair, you need to get the right size. They should support the foot without compressing it. It is generally recommended to be able to slide a finger behind the heel. Choose a model suited to the shape of your feet and with good breathability. A breathable mesh allows you to limit heat and moisture.
During a race, take a few extra precautions to avoid blisters. The evening before, remember to cut your nails to prevent injury. Before the start, apply an anti-chafing cream and use preventive dressings (Compeed, tape…) to protect sensitive areas. Finally, during the race, take the time to change your socks if moisture becomes excessive.
How to treat a blister?
Treating a blister differs depending on when it appears and its condition. We recommend acting as soon as you feel any discomfort. If the blister is small and not very painful, protect it with a dressing (such as Compeed) to prevent continued friction from making things worse.
If the blister is painful, it is best to act quickly and lance it. To do this, wash your hands and use a sterilised needle. Carefully pierce the blister at the edge and allow the fluid to drain, without removing the skin. Then disinfect with an antiseptic and protect the wound with a non-compressive, sterile dressing.
After the race, blisters should also be treated to avoid complications. It is important to disinfect them thoroughly and leave them exposed to the air if they are unbroken. Otherwise, protect them with a dressing, changing it regularly. Monitor their progress and consult a doctor if there are signs of infection (very painful, red, warm or weeping blisters).
Blisters don't have to be inevitable in trail running. With proper foot preparation, the right equipment and a few simple steps, you should be able to avoid them. Take care of your feet from training onwards, stay alert to the slightest discomfort and don't wait to act. You'll give yourself the best chance of crossing the finish line in good shape.
