blister prevention Archives

Walking the Susan G. Komen 3-Day® is an incredibly rewarding experience, from raising funds for the fight against breast cancer to pushing your limits beyond what you ever thought was possible. However, when training and walking 60 miles, it’s not uncommon to experience uncomfortable blistering. When your skin repeatedly rubs against your shoes or socks, it can cause the top layers of skin to separate, creating a space that fills with fluid. Common signs of an impending blister include redness, heat, and a burning sensation in the affected area. Proper prevention and care are essential to keep your feet in top condition so you can take each step with confidence.

Here’s how you can protect yourself from blisters and manage them effectively if they do occur.

PREVENTING BLISTERS: STEPS TO KEEP YOUR FEET SAFE

CHOOSE THE RIGHT FOOTWEAR

A good fit minimizes friction, so ensure your shoes are neither too tight nor too loose. When trying on new shoes, wear the same type of socks you plan to wear on the Komen 3-Day.

Gradually break in your shoes by wearing them for shorter training walks and throughout your everyday life.

Opt for shoes and socks with minimal seams in the areas most prone to blisters, such as the heels and toes.

WEAR MOISTURE-WICKING SOCKS

Choose socks made from synthetic materials that wick moisture away from your skin. Avoid cotton, which retains moisture and increases friction.

Consider wearing two layers of socks, with the inner sock acting as a buffer to reduce friction.

KEEP YOUR FEET DRY

Apply foot powder or antiperspirant to reduce moisture and friction.

If your socks get wet from sweat or rain, change them as soon as possible to prevent prolonged exposure to moisture.

USE PROTECTIVE BARRIERS

Apply blister prevention balms or petroleum jelly to areas prone to friction. This creates a slick surface that reduces rubbing.

Preemptively apply Moleskin or Blister Bandages to high-risk areas such as your heels and toes before embarking on long walks.

CARING FOR BLISTERS: TREATMENT AND RECOVERY

Even with the best preventive measures, blisters can still occur. On the 3-Day®, our Medical Crew is happy to help you at pit stops and at camp, but knowing how to treat them is crucial for minimizing pain and preventing infection.

DO NOT POP BLISTERS

If the blister is small and not too painful, it’s best to leave it intact, since the fluid inside serves as a protective cushion and helps prevent infection.

IF YOU MUST DRAIN A BLISTER

Use a sterilized needle (you can sterilize it with alcohol or by heating it) to puncture the blister at the edge.

Drain it carefully by gently pressing out the fluid while leaving the overlying skin intact to protect the underlying tissue.

Apply an antibiotic ointment and cover the blister with a sterile bandage or gauze to protect it from infection.

KEEP THE AREA CLEAN

Frequently and gently clean the blistered area with mild soap and water before reapplying ointment and a fresh bandage.

Watch for signs of infection, such as increased redness, warmth, swelling, or pus. If any of these occur, seek medical attention promptly.

REST AND PROTECT

When training, take a break for a few days to allow your blister(s) to heal before continuing.

While on the route, consider taking a sweep van to the next location for proper care. If you choose to continue, try to adjust your stride or posture to reduce pressure on the affected area.

Apply extra padding around the blister to relieve pressure and allow it to heal more quickly.

While blisters are a common challenge for 3-Dayers, with proper preparation and care, they can be prevented or managed effectively. By choosing the right footwear, keeping your feet dry, and taking steps to reduce friction, you can enjoy your stride through the Pink Bubble in style without the discomfort of blisters. And if they do happen, knowing how to treat them properly will ensure a swift recovery, keeping you on track for your next adventure.

PLEASE NOTE: THE HEALTH, SAFETY AND TRAINING INFORMATION PROVIDED TO YOU IN CONNECTION WITH YOUR PARTICIPATION IN THE SUSAN G. KOMEN 3-DAY^®?IS NOT INTENDED TO REPLACE OR BE CONSTRUED AS MEDICAL ADVICE AND ANY SUCH INFORMATION IS NOT A SUBSTITUTE FOR SEEKING MEDICAL ADVICE OR TREATMENT FROM YOUR MEDICAL PROVIDER. BEFORE STARTING ANY EXERCISE PROGRAM OR FOLLOWING ANY RECOMMENDATIONS, ADVICE OR OTHER INSTRUCTIONS REGARDING TRAINING FOR THE 3-DAY OR ANY ATHLETIC EVENT, YOU SHOULD FIRST CONSULT A PHYSICIAN AND HAVE A PHYSICAL EXAMINATION.

Walking 60 miles in the Susan G. Komen 3-Day® can take a toll on you physically, and the most commonly affected body part is sure to be your feet. Blisters are one of the most frequently treated medical issues on the Komen 3-Day, and a bad blister (or two, or ten…) can sideline an otherwise healthy walker.

The good news is you don’t have to resign yourself to living with blisters. There are steps you can take to stop a blister before it starts and further actions you can take to deal with a blister if you do get one.

What is a blister? – The type of blisters that most 3-Day® walkers experience are friction blisters (as opposed to, say, a blister from a burn or an insect bite). When part of your foot rubs up against something—your sock or shoe or another body part, such as toes rubbing against toes—repeatedly, the top layer of skin will separate from the underlying layer. The separation will fill with fluid, causing a painful blister.

Stay Dry – Moisture can exacerbate the friction that causes blisters, so it’s important to keep your feet as dry as possible. If you’re prone to excessive sweating, consider using foot powder to minimize the moisture. It’s also a good idea to change your socks midway through a long walk (calculate the halfway point of a 10+ mile training walk and stop there, or swap socks at the lunch stop on the 3-Day).

Socks – Speaking of socks, choosing the right ones can mean the difference between blister-free tootsies and a painful walk. Stay away from 100% cotton socks and opt instead for socks made with some sort of moisture-wicking material (look for names like Coolmax® or Dri-Fit on the packaging), which will draw moisture away from your skin. Also, make sure your socks fit snugly and don’t bunch up inside your shoes or around your toes; folds in fabric are a common cause of friction blisters.

Shoes – Good shoes might well be the most important gear for 3-Day walkers, so take the time to get yourself fitted with shoes that are right for your feet. We recommend that you buy shoes from an outfitter who is knowledgeable about athletic footwear, as they will be able to see how you walk and put you in shoes that are right for your particular stride. Consider shopping at a store that specializes in running/walking shoes, as opposed to a “big box” sporting goods store. Taking the time to find the right shoes could ultimately make the difference in whether you get blisters or not.

Preventive Treatments – Aside from the foot powder mentioned above, there are other pre-walk treatments you can apply to prevent blisters before they start. I’ve had great success with the “foot lube” method. Lubricating products such as SportSlick™, HikeGoo BodyGlide® or even regular old petroleum jelly can be applied directly to the skin; slab it on your heels, the balls of your feet, between all your toes and anywhere else that’s prone to friction on your own feet. Put your clean, dry socks on over your gelled-up feet, and you’re good to go (and of course, you’ll repeat the process when you change your socks at the halfway point of your walk). You’ll feel like you’re walking through Jell-O for the first few steps, but before long you won’t even notice it. Meanwhile, the lubricant will keep a slick layer between your skin and your socks, never letting enough friction build up to form a blister. I’ve been using this method for over 10 years and have not gotten a single blister in that time.

Ouch! – What if, in spite of your best prevention efforts, you still find yourself feeling pain in a particular spot on your foot? We use the term “hot spot” to define these pre-blister points, because it will literally feel like a little area of localized heat or irritation on your skin. This is not a full-blown blister yet, so as soon as you start to feel a hot spot coming on, stop walking and treat it by applying more powder or lubricant, or bandaging the spot to protect it from further friction. Many walkers prefer bandaging products like moleskin or molefoam over other adhesive bandages, but as with all of your 3-Day gear and products, you should try them out during your months of training to discover what works best for you personally.