I got knocked out of running a while back by combined cases of achilles tendinitis and plantar fasciitis. Had two 'itises' working against me. Rest, stretching and the wonders of cortisone allowed me to get running again. But I want to avoid these problems again. I like running. So I'm stretching my calves, running in good shoes (Asics GT-2000s), using cushioned heel inserts in all my shoes, avoiding walking barefoot, and avoiding running on roads and sidewalks - just soft trails and treadmills for me. And I'm being careful not to increase my mileage too fast.
I'm being a big baby. I know. So what could possibly be the problem now? Well, I've developed an extra-nasty giant-sized blister on the back of my right heel. No biggie, but I've never had blister issues before and I'm pissed off that something's preventing me from trail running during the best part of the year. What to do? First I tried putting band aids over it. But they fell off pretty much right away; too much sweat and movement. The blister only got bigger. After that I tried smearing gobs of Vaseline all over it. But that didn't work well either. It hurt to wear shoes.
I didn't know enough to fix the problem. So I did a little research and asked around. Runners, hikers and ladies who wear high-heel shoes seemed to know the most about blisters. Here's what I learned.
First, the blister is caused by the friction of my heel rubbing against the back of my shoe. The friction heats the skin and that causes the blister. Second, my heels are being pulled up harder than usual because my calves are tight. The extra force is contributing to the blistering. Third, the heel cushions are elevating my feet inside the shoes. This is causing my heel to strike the back of the shoe in a higher position. That's part of the problem too. Fourth, my old school tube socks are no longer the best athletic footwear undergarment available. They hold the moisture from the sweat too close to the skin.
Ok, so now I understand the problem better. What am I going to do about it?
10 things I could try
I'm being a big baby. I know. So what could possibly be the problem now? Well, I've developed an extra-nasty giant-sized blister on the back of my right heel. No biggie, but I've never had blister issues before and I'm pissed off that something's preventing me from trail running during the best part of the year. What to do? First I tried putting band aids over it. But they fell off pretty much right away; too much sweat and movement. The blister only got bigger. After that I tried smearing gobs of Vaseline all over it. But that didn't work well either. It hurt to wear shoes.
I didn't know enough to fix the problem. So I did a little research and asked around. Runners, hikers and ladies who wear high-heel shoes seemed to know the most about blisters. Here's what I learned.
First, the blister is caused by the friction of my heel rubbing against the back of my shoe. The friction heats the skin and that causes the blister. Second, my heels are being pulled up harder than usual because my calves are tight. The extra force is contributing to the blistering. Third, the heel cushions are elevating my feet inside the shoes. This is causing my heel to strike the back of the shoe in a higher position. That's part of the problem too. Fourth, my old school tube socks are no longer the best athletic footwear undergarment available. They hold the moisture from the sweat too close to the skin.
Ok, so now I understand the problem better. What am I going to do about it?
10 things I could try
- Wear two pair of socks - So the friction will occur between the socks.
- Wear nylon stockings under socks - Chick idea but it might work.
- Wear synthetic socks - To wick the moisture away from the skin.
- Moleskin or duct tape around blister - Hiker solution. Temporary fix.
- Lace shoes more tightly, especially high up - Reduces heel movement in shoe.
- Engo patch - Cushioned patch that sticks to inside of shoe, reducing friction.
- Body glide / Friction Block - Better versions of Vaseline.
- Stetch calves - Reduces need to lift heel so much.
- Antiperspirant - Less moisture reduces blistering.
- Skin moisturizer - Overdry skin blisters more easily.
Let's see what works.
Day 1. Wore two pair of socks and laced shoes high and tight. Shoes felt too tight with heel cushion and extra socks. Relaced after jamming my toes as far forward as possible and adding a gob of Vaseline over the heel. Not bad. Able to go hard on the elliptical. But when I tried to run on the treadmill I felt irritation on the blister.
Day 2. Looked in Walgreens and CVS. The only product listed above that I could find was Band-Aid Friction Block. $10 for a thimble full. Only see the other products sold online. I took the day off and went apple picking. I wore an old pair of sneakers and my feet felt great.
Day 3. Thinking the blister problem is caused by the heel cushions. I took them out, doubled up on the socks, lubed up the blister with Vaseline and laced up tight. Ran for 3 miles. No issues.
Day 4. Ditto Day 3. All good.
Day 5. Ditto Day 3. All good. The blister is drying up. The heel cushions were the problem,
Day 2. Looked in Walgreens and CVS. The only product listed above that I could find was Band-Aid Friction Block. $10 for a thimble full. Only see the other products sold online. I took the day off and went apple picking. I wore an old pair of sneakers and my feet felt great.
Day 3. Thinking the blister problem is caused by the heel cushions. I took them out, doubled up on the socks, lubed up the blister with Vaseline and laced up tight. Ran for 3 miles. No issues.
Day 4. Ditto Day 3. All good.
Day 5. Ditto Day 3. All good. The blister is drying up. The heel cushions were the problem,
