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Chaffing and Blisters |  |
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See the Index for more topics, information, hints and tips.
Chaffing is the rubbing of your skin against skin or clothes until you are raw or bleeding. Chaffing is not fun and can really put a damper on your performance. It can turn what should be a wonderful experience and celebration into a very painful one.
You may notice it when, after a long run, you step into a nice warm shower only to feel this eye opening pain coming from parts of your body that were only mildly protesting a minute before.
Chaffing is most frequently a problem on your thighs, waist, and upper arm. Blackened toenails and blisters on your feet and toes are a form of chaffing. Women also chaff around their bras and men on their nipples.
Chaffing is very individualized. Everyone is going to have different issues in different areas. It’s best to experiment on yourself to see what works best for you. But always be on the lookout for a possibly better solution from a co-runner.
First try to find clothes that minimize the problem. Cotton clothes are more likely to chafe. Technical materials (not cotton) tend to be slicker so they slide more easily. Try different styles and materials. Cuts, seams and stitching can also make a big difference.
Then there are a number of products on the market to assist in preventing chaffing. Vaseline is an inexpensive, readily available one, but it doesn’t hold up too well for long distances or in harsh conditions. Bodyglide™, Trail Toes™, Run Goo™, 2Toms SportShielf Liquid Roll-On™ and Squirrel Nut Butter™ are specifically made for runners. In runs longer than about 10 miles or in hot or wet conditions you may need to reapply it so take some along on your run. In an emergency (or just because they come in a small convenient package) lip gloss can work.
For men your shirt rubbing against your nipples can really be an issue. Have you ever seen a man with a big bloody blotch or two on their shirt? It’s not fun. Bandaids will protect your nipples, but NipGuards™ are specifically made for the problem. Don’t get the tiny fingertip bandaids as pulling them off your nipple afterwards is almost as painful as the chaffing. Use regular strips and attach them vertically. Clean the area with soap and water or alcohol. You may only need to attach the top half – for longer runs or races I’d attach it on the bottom as well. For those with hairy chests, try to get as much hair out of the way as possible. You may want to trim or shave a small area to make it less painful. Getting the bandaid wet and rubbing with a soapy washcloth will make taking them off easier. If you are going to be running a long time or in the rain you might want to use waterproof bandaids. Paper medical tape 1" wide works well also and is easy to remove. You can fold over an edge or corner on the bottom to make it even easier to remove.
Regarding your feet, runners feet tend to flatten out when they first start out on their running journey. And your feet may swell more towards the end of a run. You may need to get a larger size shoe. This is especially true for women who prefer small shoes to make their feet look more dainty. Not having enough electrolytes can make your feet swell which makes you more susceptible to blisters. A lot of runners like the Injinji™ socks with toes. Other very popular brands of sock are Swiftwick™ and Drymax™.
If you have any ointment or bandages on your feet, then roll your socks up into a ring shape before putting them on. This helps keep everything in its proper place.
Blisters are caused by friction, moisture, and heat. Having properly fitted shoes and good moisture wicking socks will help a lot. Take care of a hot spot on your feet before it becomes a blister. It’s not going to go away, it’s not going to magically get better. Think about the consequences of getting a blister. Could you finish the run/race? What about what you have planned for the next week or two that it takes to heal?
Johnson and Johnson make a good blister kit.
If you are doing back to back long runs or races, consider wearing different styles of clothes so the fit is different and they don’t rub in the same places. This is especially important for women’s bras. Consider even wearing different shoes. This could make your feet feel refreshed.
Cut your toenails a week or so before a big race, but don’t cut them too short. If your race has a lot of downhill, you may want to tie your shoes a little tighter as running down hills causes your toes to be forced against the front of your shoe. This could result in you getting a black toenail and losing the nail. Tight fitting shoes that are too small can also do this.
John Vonhof has a good website called Fixing Your Feet.
