Blisters
Introduction:
Blisters - we’ve all had them and will continue to have them. Athletes are especially prone to these annoying habits of our body to produce pain-filled bubbles on our skin. This has been evident for runners throughout their careers, leading to some gnarly feet pictures. As a varsity track and cross-country athlete myself, I have had too many instances of the slightest tight shoe, sock, or running style that has created a chronic blister. It is indeed a ubiquitous problem we all have to deal with and in this article, we will be covering these bothersome little formations.
What are blisters?
A blister is a fluid-filled bubble (roughly 1 cm) on the skin. Formed on the upper layer of the skin called the epidermis, they are either filled with clear liquid or blood. The clear watery liquid that many are accustomed to seeing is called serum. A blood blister is filled with blood instead of serum. Where does this fluid come from? When an area of skin is injured, the body decides to alleviate it by bringing fluid from the surrounding tissues. Of course, these sacs may be itchy or sensitive which can lead to it becoming infected and filling with milk-white pus.
What causes blisters?
There are many different ways blisters can form, but the following are most common in athletes:
Blood blisters: A blood blister is one of the most common and painful types of blisters. It forms due to repeated, direct trauma through rubbing or hitting a blood vessel. When a vessel is broken blood pools in the lower layers of the skin.
Friction blisters: This type of blister is caused by the repeated rubbing of the skin. Many people experience this throughout their lifetimes and it can be the result of something as small as raking the yard without a pair of garden gloves. For athletes, this usually occurs due to ill-fitting shoes or socks.
Heat blisters: Heat blisters are caused by burns or sunburns. They can also happen when one warms up after frostbite. It is one of the symptoms of a second-degree burn.
Treatment:
Blisters are usually minor and don’t need the care of a doctor. It is usually best to leave them alone because they are protecting the underlying skin. When a blister is broken there is a higher chance of infection. If a blister does break, still perform the below procedure. One can treat blisters/prevent further infection through the following steps.
Gently wash the area with soap and water
Apply antibacterial cream or ointment
Cover the blister with a bandage or gauze.
Change the bandage at least once a day and resist the temptation to break the blister
There are some cases where medical attention is needed. This includes the formation of pus (yellowish or greenish liquid), an increase in pain or burning sensation around the blister, or red streaks appearing on the skin. Most blisters heal on their own in around 3 to 7 days or around a week.
Prevention:
Below are some tips to prevent blisters from forming.
Wear Comfortable Clothing: Wear comfortable fitted shoes with socks that absorb sweat without retaining (not cotton). Break into new shoes before wearing them excessively. Remember your feet do swell through excessive training. Use lacing techniques (e.g. ‘heel-lock’) to ensure a comfortable fit. Use gloves when necessary and prevent chafing with properly fitting clothes. Moisture and friction are key factors in the formation of blisters.
Sunscreen and Layers: Apply sunscreen liberally to prevent heat blisters and try to avoid excessive direct sun exposure. Use layers (mittens, hats, heavy socks, etc.) to protect against frostbite. If frostbite does occur slowly raise the temperature with lukewarm water.
Wash your hands: To prevent blisters from infections, wash your hands regularly and never touch skin, sores, cuts, or broken skin directly.
Treatment for Endurance Athletes Mid-Competition:
It is too often the case where runners and other endurance sport athletes need to compete or train despite a blister. Putting the above tips into practice will help, but what can an athlete do midway through a competition? Below are some practical tips:
Taping: Taping the toes and vulnerable areas of the foot with Leukotape or K-tape can help reduce the risk of blisters by preventing friction.
Padding: If a blister is forming, take action immediately and stop at a first aid station to get moleskin or a pad bigger than the blister.
Drainage: Conventionally a blister should not be drained and allowed to heal on its own. In reality, if a blister is full of fluid and prevents the use of one’s feet, drainage may be required. Seek medical attention mid-competition if this is necessary.
Conclusion:
Blisters, whether blood, friction, or heat, will always be part of an athlete’s life. Appearing almost anywhere on the skin these naturally painful little liquid bubbles will hopefully be a little less painful and a little less common with the tips in this article. Leading to healthier and better feet that will last you in any competitive or casual sport you do.
Sources:
“Blisters.” NHS Inform, www.nhsinform.scot/illnesses-and-conditions/injuries/skin-injuries/blisters/#:~:text=Treating%20blisters. Accessed 25 Dec. 2023.
“Blisters (Overview).” Harvard Health, 5 Apr. 2019, www.health.harvard.edu/a_to_z/blisters-overview-a-to-z#:~:text=Usually%2C%20it%20is%20best%20to. Accessed 25 Dec. 2023.
“Blisters: Causes, Treatment, Prevention.” Cleveland Clinic, my.clevelandclinic.org/health/diseases/16787-blisters.
CALVERT, HOWARD. “If You Suffer from Blisters, Here’s a Guide to Preventing Them and Getting Rid of Them.” Runner’s World, 24 May 2022, www.runnersworld.com/uk/health/a35530604/how-to-get-rid-of-blisters/. Accessed 25 Dec. 2023.
Schnopp, C. “[Bullae and Blisters--Differential Diagnosis].” MMW Fortschritte Der Medizin, vol. 149, no. 6, 8 Feb. 2007, pp. 29–32, pubmed.ncbi.nlm.nih.gov/17619399/#:~:text=Circumscribed%20collections%20of%20fluid%20in. Accessed 25 Dec. 2023.
“Slideshow: Blisters Causes and Treatment.” WebMD, www.webmd.com/skin-problems-and-treatments/ss/slideshow-blisters.
