There’s nothing worse than feeling that telltale hot spot forming on your foot mid-run. You know it’s trouble, but you also know you’ve got miles to go. If you’ve got a blister brewing near your arch and need to stop it from getting worse before your long run tomorrow, here’s how to keep it in check.
Protect It Before It Becomes a Problem
The arch takes a lot of pressure with every step, so you need a solid barrier between your skin and whatever’s causing the friction. Here are your best options:
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Blister Bandages (like Compeed or Band-Aid Hydro Seal): These act like a second skin and do a great job of staying in place even when you’re sweating.
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Moleskin (Donut Method): Cut a small hole in the center so the blister isn’t directly rubbing against your shoe. Layer it if you need more cushioning.
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Leukotape or KT Tape: If you don’t have moleskin, apply a thin layer of gauze over the blister and secure it with tape to keep it from getting worse.
Cut Down on Friction and Moisture
Since blisters form from rubbing and sweat, reducing both is key. Here’s how:
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Use Lubricant. A little Body Glide, Trail Toes, or even Vaseline around the area can help cut down on friction. Just don’t apply it directly on the blister if you’re using tape, or it won’t stick.
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Double Up on Socks. Wearing a double-layer sock like WrightSock or toe socks like Injinji can help minimize rubbing inside your shoe.
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Adjust Your Insoles or Laces. If your arch is rubbing in a specific spot, try tweaking your laces or swapping out your insoles for a thinner or more cushioned option.
Should You Drain It?
If the blister is small and not painful, leave it alone and protect it. If it’s large and feels like it’s going to pop on its own, some runners drain it before a long run. If you go that route, use a sterilized needle, drain from the side, apply antibiotic ointment, and cover it well with a bandage and tape.
Race-Day Adjustments
If the blister still hurts on the run, consider carrying an extra pair of socks in case of excess moisture. You can also stop and apply more lubricant if needed. If it turns into a bigger issue, adjusting your stride slightly to offload pressure for a few miles can help.
Blisters are annoying, but they don’t have to ruin your run. A little prep goes a long way in keeping your feet happy for the miles ahead.