UKC

Getting a blister on your hill day or trail run might start as a mild inconvenience, but left untreated it can go from painful irritant to total showstopper. Cory Jones of First Aid Training Co-operative looks at measures to prevent blisters, on-trail treatment, and the crucial question of hygiene in the hills.

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This article needs a trigger warning for the photos!

if you think these are bad wait until the ankle one comes out 😱

As someone who has done an ultra or two, I can assure the dear readers, that the pics are very tame!

I'd suggest pre-taping areas as a matter of course. Ball of foot, back of heel and under heel, possibly big and little toe. KT tape (kinesiology tape), is your friend. Watch some vids, its an easy skill to master. Round off the corners of the tape. Put talc on the tape, before you put your socks on. It stops the tape from sticking to your sock and coming off.

1000 mile double layer socks or Injinji toes socks are good. Though the Injinji's are an arse to put on if you have any sort of plaster on your toes. 

Waterproof socks are great. They often keep the water out. More importantly, they keep out the mud and grit, that act as an abrasive. When they do leak, you have a nice warm wetsuit effect, which is good in the winter. Your feet sweat, so even if they dont leak, you still end up with prune feet. You can get waterproof talc, from 2Toms. You put it into your waterproof socks to reduce the friction between them and your inner sock.

Edit: Try different brands of waterproof socks. Some are thicker/thinner/ longer/ feel or work better than others.

You can get low friction patches (Engo patches), you stick on the insole or inside of your shoes. If you always get blisters in one area, these are helpful to reduce the sheer and friction. 

For multi-day ultras, some combination of all the above and luck seems to be the choice. You will always get someone who can do hundreds of km, non-stop, without a single blister.  Which is just showing off really. 

If you want to know more, the book Fixing your Feet, is considered the bible for runners. 

Oh god, it's not going to be the same hobbit that's showing off his manky hoof in this one is it?

I would say thankfully not, but it's worse - it's my manky hoof.

Apologies in advance...

Great article and good info from dread-i. 

In the last 12 months I've suffered some horrendous blisters on toes, heels and sides. I've changed shoes, boots, socks, insoles and pre-taped skin. Ive used iodine but maybe need to add talc to the bag of foot medicine. 

The last set of blisters got infected, i had to have a course of antibiotics and a toenail has now fallen off! 

I won't share the photos - all too gross - but i can confirm recovery takes a while. 

It all started when i replaced a worn out pair of Scarpa Zodiacs with an identical new pair and they destroyed my feet. The boots have gone and I'm now working through multiple other options. 

The aspect that isn't mentioned in this article is the fear. When you have a big day/multiple days planned you start to get really anxious about what to put on your feet. You get scared about being incapacitated, losing your goal, being in pain or holding everyone else up by fannying around with your feet constantly. 

The advice "wear well broken in boots" is fine, but how do you get them to that stage when you have to replace your comfy old ones? I'm now on some Oboz trainers where the sole is falling apart but I'm too scared to part with them. And of course they'll be useless when the UK returns to perpetual rain.

Blisters. Work in progress. 

Thanks - some useful suggestions here. I suffer from hyperhidrosis including in my feet and it's an absolute pain in the ... feet as they're so prone to blistering. Prophylactic blister plasters are some help, and toe socks are a fantastic recent acquisition. But I'll look into the Engo patches as well: if they mean I don't have to stick a blister plaster on my left ankle for every long day it'll save gunky socks too!

Ah yes… I remember that blister fondly… sustained during an intense “rest day” football match in Ballycastle! 
 

Thank god for compeed and that tight fitting rock shoes don’t move that much in your feet! 

......Change dressings daily or if they become wet or dirty.

I have always understood that hydrocolloid dressings are 'designed' to be left on for several days, and work by creating an environment conducive to skin repair. Messing with them (unless there is a problem) disrupts that process.

Double layer socks, keep feet cool and dry.  Works for me!