How To Choose a

Blister Prevention Strategy

that works!

“... many myths continue to be propagated regarding the prevention and treatment of friction blisters. Physicians, coaches and athletic trainers continue to advocate the use of petrolatum jelly and skin powders to prevent blisters while the scientific literature suggests these measures may actually increase the chance of blistering on the feet.”

(Douglas Richie DPM, 2010)

WHY?

High friction level at skin surface+

moving bone =

everything in between stretches

“SHEAR”

Q: WHAT CAUSES BLISTERS?A: Rubbing under the skin (not rubbing on the skin)

Shear is the sliding of tissue layers (including skin layers) across one another. These layers have fine strong connections. These connections will break when shear is excessive and repetitive. This is the initial blister injury. Then fluid fills the area to form a blister.

Q: WHAT CAUSES BLISTERS?A: Rubbing under the skin (not rubbing on the skin)

Based on the following criteria:

effectiveness and ease of use

maintenance of normal function

research evidence

a lack of harmful effects

BLISTER PREVENTION STRATEGIES

Let’s look at the pros & cons of each strategy

FOOTWEAR

SHOE-FIT & LACING

Your first and foremost blister prevention strategy.

May not ensure full blister protection but must not be ignored.

PROs

CONs

MOISTURE-WICKING SOCKS

You need socks anyway so why not choose socks with advanced moisture management properties!

Absorptive capacity of sock can be exceeded and long-term effect relies on evaporation through the shoe upper.

PROs

CONsCONs

DOUBLE-SOCKS

Provides an additional interface.Thin inner sock will not adversely affect shoe fit.

Absorptive capacity of socks can be exceeded.Optimal combination will take trial and error.

PROs

CONs

CUSHIONING & INSOLES

Proprietary insoles can easily be replaced.Cushioning devices for toes are readily available.

More cushioning is not always better for functional efficiency.Keeping toe cushioning in place can be tricky.

PROs

CONsCONs CONs

ORTHOTICS

Can be relevant to some blister locations.Often neglected but offers large preventive potential.

Not relevant to all blisters.Requires professional assistance.

PROs

CONs

ENGO PATCHES

Extremely low friction.Long-lasting (500kms).Unaffected by moisture.Targeted friction management.

Patch adhesion compromised with water-logging.Can’t be used for blisters between toes.

PROs

CONsCONs CONs

SKIN

ADAPTION

A basic blister prevention requirement.

Requires preparation –training in gear and on terrain before event.

PROs

CONs

ANTI-PERSPIRANTS

Easy to apply.

Usually ineffective or only short term effect.Stronger preparations can cause skin irritation.

PROs

CONsCONs CONs

POWDERS

Readily available.

Short term effect.Delayed increase in friction.Messy.

PROs

CONs

ASTRINGENTS

Popular.

No research exists.Theoretically only has a short term drying effect.

PROs

CONsCONs CONs

LUBRICANTS

Very popular.Large initial friction reduction.

Initial lack of traction.Later increase in friction.Weakens the skin.Messy.

PROs

CONs

TAPING & DRESSINGS

Very popular.Good abrasion prevention strategy.

Sweat is a constant threat to adhesion.Difficult to perfect technique.Time consuming.

PROs

CONsCONs CONs

ACTIVITY

TECHNIQUE

Can help if running form or biomechanical function is at fault.

Changing technique may have adverse effect elsewhere.

PROs

CONs

TRAINING REGIME

Theoretically easy to institute.

Rarely practical or acceptable.

PROs

CONsCONs CONs

www.blisterprevention.com.au

GOT QUESTIONS?

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THE ADVANCED GUIDE TO

BLISTER PREVENTION