Preventing Chafing and Blisters on Runs

Chafing and blisters are small problems that can ruin a run. Most can be prevented.

What causes them

• Friction between skin and skin, or skin and clothing
• Moisture from sweat or rain
• Poor fit of shoes, socks or clothes

Preventing chafing

• Apply anti-chafe balm or petroleum jelly to problem areas such as inner thighs, underarms, nipples and under straps.
• Wear snug, seamless clothing.
• Avoid cotton, which holds moisture.
• Make sure tags are removed or soft.

Preventing blisters

• Choose properly fitting shoes with room for your toes.
• Wear moisture-wicking socks that do not bunch.
• Keep feet dry, and change wet socks as soon as possible.
• Break in new shoes with short runs.
• Consider lacing techniques to hold your heel in place.

If you get a blister

• Keep it clean.
• Cover it with a blister plaster or a protective dressing.
• Avoid popping a blister unless it is very painful, and then do so only with clean tools and care.
• See a health professional if you see signs of infection, such as redness, swelling, warmth or pus.

If you chafe

• Wash and dry the area gently.
• Apply a soothing, fragrance-free cream.
• Let it heal before returning to full running if it is raw.

Hot spots

If you feel a hot spot on a run, stop and protect it before it becomes a blister, if you can.

Tips

• Test new gear on short runs.
• Carry a small plaster on long runs.
• Keep toenails trimmed.

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