Injury and prevention of blister plaster during running

Running is a healthy exercise that modern people love, and it has excellent benefits for people's physical and mental health. Therefore, the essential thing in running is to avoid injury so that you can enjoy the sport on a sustainable basis. Running-induced blisters are the most common hindrance factor that can make you give up running or run in pain and stop enjoying the fullness. These blisters can also affect your training and performance if you're a competitive runner. Many times a week before a race, have you considered stopping activity to give the blister on your foot time to heal or just hope it doesn't get worse and doesn't affect the day's race.

How ordinary are blister plaster when running?

The convenience of determining the incidence of blisters depends on how the blisters are reported. For example, one study showed that the incidence of blisters was relatively low, with only 8% of runners experiencing blisters during the 212-kilometer 7-stage 2014/15/16 trail race in Nepal. However, not all runners with blisters were counted -- just those who sought medical attention. In other words, there are an unknown number of runners who manage their blisters on their own instead of seeking medical attention) [1]. Similarly, 9.1% of runners sought medical attention for blisters after a 65km trail race in Italy [2], while 10% of runners developed severe blisters during the 1999 Everest Marathon (high altitude), requiring medical attention [3].

For competitors, blisters on the feet are even more deadly. Canada's Yukon Territory hosts a 190-kilometer, three-day ultramarathon. However, it was unclear whether abrasions were counted as blisters: "About two-thirds of the participants were treated for abrasions and blisters." [5] In the 2005-06 RacingThePlanet Desert multi-stage 240km ultramarathon, 74% of runners developed blisters on their feet. Specifically, 16.2% of runners had severe blisters that led them to quit, while 57.8% of runners had less painful blisters that led them to leave [9]; 76% of runners ran 182 kilometers in 4 days in Spain, of which 82% of runners had multiple blisters[10]; 100% of runners had blisters in the 2009 Gobi Challenge (Mongolia), a 240km 7-stage desert ultramarathon[11]

 

What harm can blister plaster do to the body when running?

Knee pain, Achilles tendonitis, lower back pain, and sprained ankles are big problems for runners. But do you know what the biggest problem is? It's blister plaster! Let's compare blister rates and musculoskeletal injuries in the same study :

When blisters affect the performance of 40% of finishers, the most common musculoskeletal injuries are:[12]

· Muscle pain 36%

· Cramps 11%

While blisters affect 26% of runners, the most common musculoskeletal injuries are: [6]

· Knee 7%

· Ankle 3%

· 1% of hips

· Cramps 1%

While blisters affect 74% of runners, all musculoskeletal injuries combined affect 41% of runners, specifically:[9]

· Tendonitis 22%

· Sprain 5%

· Strain 4%

· Bursitis 3%

· other 7%

Foot Blister Treatment and Prevention

The above analysis makes it clear that blister plaster bring different degrees of damage to people when running. Especially during training, blister plaster can increase the likelihood of musculoskeletal injury by 50%! Because it changes your running gait slightly or not so subtly, you don't make them worse when you try to run.

In order to experience running better, there must be a way to overcome the possibility of blisters. We need to focus on the anatomical location of the blister and find the best precautions for that blister location. Always keep it in place when running, especially during a race.

Step 1: Look at the top of the heel blisters and treat accordingly

Are the tops of your toes blistered:

Intact - Place Longterm Medical Hydrocolloid Dressing on top.

Tear: Apply some antiseptic/antibiotic and cover with a Longterm Medical hydrocolloid dressing.

Step 2: Locate your heel blisters and implement the best preventative measures.

Treating your blisters isn't enough. You need to get rid of the method that caused the blisters. Otherwise, it will continue to hurt, possibly even worse rather than better. There are three heel blister positions. Everyone has different reasons and needs to implement different prevention strategies during treatment. To find the best way, click on the heel blisters below to open the related page.

1) Blisters on the back of the heel

Blisters on the back of the heel bone respond best by reducing the level of friction with the Longterm Medical hydrocolloid dressing. You can use the Longterm Medical Medical Hydrocolloid Dressing Heel Tape to prevent heel blisters and relieve pain.

2) Blisters under the heel

This is a rare blister. It occurs mainly on the feet of runners and hikers traversing downhill terrain, and these blisters are difficult to relieve. They can also cause you to change your walking and running gait, which can lead to soreness or injury to your ankles, knees, hips, and back. Preventing these heel blisters is like using a high-quality shear absorbent pad that reduces your stride slightly or placing a Longterm Medical Medical Hydrocolloid Dressing Heel Tape on the insole.

3) Heel blisters

very common in endurance events where people walk distance and duration. They caught people off guard because they had never had these blisters before. Another tricky thing about marginal blisters is that they can appear on one side of the heel—either on the inside (inside) or outside (outside). I see many people focusing all their attention on the location of the blisters rather than where the blisters are caused. The best way to prevent heel blisters is to put a Longterm Medical hydrocolloid dressing on the base of your foot, but you must also check your heel first.

refer to

1. Dawadi S, Basyal B, Subedi Y. Morbidity among athletes participating in medical care during 3 Ultratrail races in the Himalayas. Wilderness Environmental Medicine. 2020;31(4):437-440. doi:10.1016/J.WEM.2020.08.001

2. Vernillo G, Savoldelli A, La Torre A, Skafidas S, Bortolan L, Schena F. Injury and disease incidence during ultra trail running. International J Sports Medicine. 2016;37(7):565-569. DOI: 10.1055/S-0035-1569347/ID/R5186-0026

3. Buckler DGW, O'Higgins F. Medical supply and use in the 1999 Everest Marathon. Br J Sports Medicine. 2000;34(3):205-209. doi:10.1136/BJSM.34.3.205

4. Pasquina PF, Griffin SC, Anderson-Barnes VC, Tsao JW, O'Connor FG. The Army's Ten Mile Injury Analysis: A 6-Year Retrospective Review. Mill Medicine. 2013;178(1):55-60. DOI: 10.7205/filmed-d-11-00447

5. Graham SM, Martindale RJJ, McKinley M, Connaboy C, Andronikos G, Susmarski A. Examination of Mental Resilience, Sleep, Mood, and Injury Rates in the Arctic Ultramarathon. https://doi.org/101080/1746139120201733670. Published online in 2020. DOI: 10.1080/17461391.2020.1733670

6. Scheer BV, Murray A. Al Andalus ultra trail: Observation of medical intervention during the 219 km, 5-day ultramarathon stage. Clin J Sports Medicine. 2011;21(5):444-446. doi:10.1097/JSM.0b013e318225b0df

7. Mailler-Savage EA, Adams BB. Skin representation of running. J Am Acad Journal of Dermatology. 2006;55(2):290-301. doi:10.1016/j.jaad.2006.02.011

8. Costa RJS, Snipe R, Camões -Costa V, Scheer V, Murray A. Effects of gastrointestinal symptoms and skin lesions on nutrient intake and hydration status during ultramarathon races. Sports Med - Open. 2016;2(1):1-14. DOI: 10.1186/S40798-015-0041-9/FIGURES/4

9. Krabak BJ, Waite B, Schiff MA. A study of injury and morbidity in multi-day ultramarathon runners. Medical science sports exercise. 2011;43(12):2314-2320. doi:10.1249/MSS.0b013e318221bfe3

10. Scheer BV, Reljic D, Murray A, Sources Costa RJ. Ultra endurance, The enemy of runners' blister plaster. J Am Podiatr Med Assoc. 2014;104(5):473-478.

11. Graham SM, McKinley M, Chris CC, et al. Occurrence and emotional state of injuries in desert ultramarathons. Clin J Sports Medicine. 2012;22(6):462-466. doi:10.1097/JSM.0B013E3182694734

12. Hoffman MD, Fogard K. Factors associated with successful completion of a 161 km ultramarathon. Int J Sports Physiol show. 2011;6(1):25-37. doi:10.1123/ijspp.6.1.25

13. Bush R, Brodine S, Shaffer R. Association of blisters with musculoskeletal injury in male Navy recruits. J Am Podiatr Med Assoc. 2000;90(4):194-198.

For more information on Innomed® dressings, refer to the previous articles. If you have customized needs, you are welcome to contact us; we will serve you wholeheartedly.

At Longterm Medical, we transform this data by innovating and developing products that make life easier for those who need loving care.

Editor: kiki Jia

Date: July 4, 2022