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Many of us spend half of our lives on our feet and, in that time, really put them through their paces…


The key piece of advice that any medical professional will tell you about any kind of tissue failure, is that preventing the problem is usually always easier than curing it. Your body will attempt to self medicate in any instance of tissue failure, and so your body produces blisters as a way of cushioning and protecting the layers of newer and undamaged skin when the upper layers of skin have been damaged by friction. The serum inside the blister should be clear and disappear after 3 – 7 days. However if you bust the blister, the healing process may become longer, infection could cause the blister to become inflamed and filled with pus, or worse – cellulitis or sepsis. Yuk! If you really feel that you have to burst the blister, or it bursts naturally, allow the fluid inside the blister to drain and cover the area with a dry, sterile dressing to protect it from infection until it heals.


No doubt you’ve already had a blister, but there’s no need to keep experiencing them. With a little forward thinking and some great advice (you’re welcome), you and your feet can enjoy a pain-free run.




  • If you haven’t already, buy an appropriate pair of well-fitting shoes. Most reputable running shops will offer a professional fitting service on a treadmill. It’s worth spending the time (and the money!) on getting the basics right.
  • Try to avoid squeezing your feet into tight or uncomfortable shoes, and ensure your dry them properly whenever they become wet – using talcum powder if necessary.
  • Wear a good pair of socks which allow your feet to breathe. TwinSkin socks may be appropriate, or otherwise check out the range in Trek Hire in Shere – who are offering a discount to Surrey Hills Challenge entrants.
  • Tie your shoes properly – hold your foot firm around the ankle, heel and foot but with room to move at the end for the toes.
  • Keep your toenails short and straight. Long and/or jagged toenails are not only unsightly but they’re easier to catch on things and cause injury.
  • Consider taping your feet or toes before you start. If this is necessary, it may be worth thinking about purchasing a more suitable pair of socks/shoes.




  • If your shoes are not waterproof, avoid wet-areas as best you can in the interest of keeping your feet dry
  • Dry your feet and change your socks if they get wet
  • Bring vaseline with you use
  • at feedstations, consider taking your shoes and socks off to let them air
  • Examine your feet for problems regularly
  • deal with problems as soon as they occur




  • If you feel some rubbing, STOP
  • Put tape or a blister plaster over any red areas
  • If you have a large blister which is likely to burst, pop it at the edge and expel the fluid before dressing.
  • Apply lubricant over the tape/dressing to prevent socks catching the blister dressing
  • Original plaster coming off apply new one over old one rather than removing

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