Many runners have had at least one run-in with the infamous black toenail, while others have had their fair share of ingrown toenails.īlack toenails happen when blood gets trapped under the nail. Most runners can attest to having toenails that look a bit grungy or even slightly damaged - toenails can take quite a beating from running. In the meantime, “cover the blistered area with sterile gauze, apply triple antibiotic ointment, and wear open-toe shoes until healed,” Weiser said. If the blister becomes painful, see your primary care doctor or a podiatrist, who can help drain it safely. “If you can leave the top layer of skin in place, it’s the best dressing for the blister and will prevent infection,” Dean said. If you do end up with a blister, refrain from popping it. Apply a piece of moleskin or over-the-counter gel blister-prevention pads on areas of the feet that you’ve had blisters before, Weiser said. If they’re too loose, your foot will slide and this friction can lead to blisters, Dean said. If your shoes are too tight, they can put too much pressure on the feet and rub in all the wrong spots. Dean, M.D., an orthopedic surgeon with fellowship training in foot and ankle surgery at the Illinois Bone & Joint Institute. “Adding a second layer of socks can help because then the rubbing is between two layers of socks instead of the sock and skin,” said Daniel M. You can also apply petroleum jelly-based products to any hot spots where you notice rubbing to reduce friction and blister formation. If your feet tend to get sweaty, apply foot-drying powder before putting on your socks, Weiser said. “It can also increase slippage, which can lead to other injuries as well.” “Moisture weakens the skin, making it more vulnerable to the effects of friction,” Weiser said. Instead, opt for socks made of moisture-wicking fabrics such as nylon, polyester or merino wool. The key to prevent them is to reduce friction. “Blisters are generally caused by either the friction of skin-to-skin, two digits rubbing against each other, or skin-against-shoe, the fabric of the shoe, or the tightness of the shoe,” said Sidney Weiser, D.P.M., a podiatrist at Quality Podiatry Group in Chicago. “You may need a topical cortisone to decrease inflammation or an antibiotic if the area has become infected.” “If the area is very painful or swollen, see your dermatologist,” she said. Then, take a break or switch to a different activity until the skin heals to avoid additional damage or infection. If you’ve fallen victim to chafing, King said she recommends cleaning and drying the skin, and then applying a soothing cream or emollient. ![]() ![]() RELATED: Should You Run in a Weighted Vest? Experts Explain the Benefits - And Drawbacks “And look for smooth seams to avoid rubbing,” she said. ![]() Wearing well-fitting clothes made of moisture-wicking materials - generally synthetic fabrics such as polyester, nylon and micromodal - can help draw the sweat away from your skin. “This creates a barrier between your skin and workout clothing to reduce friction.” “Apply or other anti-chafing products, like a wax glide, to hot spots,” she said. “Apply powders to absorb moisture and don’t stay in wet or sweaty clothing.” “Wet skin can make chafing worse because moisture can weaken the skin barrier function, leaving the skin more vulnerable,” she said.
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