Blister care on long runs

[Baruney]

Hola

Got the Brighton marathon next Sunday. Feet are in tatters but getting better as easing down training. Will have to tape so am looking for advice on what has worked for you. Know prevention is better than cure but not an option in time allowed.

Thoughts are zinc oxide tape on 2 battered toes and compeeds duct taped for soles/instep. Carry small jar of udderly, couple of wound wipes, compeeds and zinc tape. Any input greatly appreciated.

 

[noblehead]

I'll 'bump' your post up the forum in the hope that you get some replies, good luck with the run.

 

[copepod]

Which parts of your feet are affected? The solutions will be different for eg heels, ball of foot, toes etc. Are there intact blisters or are they ripped open? Or merely red skin? When you explain problem areas and exact condition of skin, I'll write a proper reply, as I have lots of experience of treating other people's blisters on long mountain races eg Dragons Back Race 2012 and will be at DBR 2015, Steve Birkinshaw's Wainwright Challenge etc. See http://www.dragonsbackrace.com/ http://stevebirkinshaw-wainwright2014.blogspot.co.uk/

You should be tapering training now, so there's time to get your feet in better shape by start line of Brighton Marathon.

Part of the solution could be changing the way you lace your shoes, the types of socks you wear - perhaps consider socks with toes eg injingi toe socks are the best known brand, come in various thicknesses and length up leg, and probably the easiest to acquire quickly.

 

[Baruney]

Which parts of your feet are affected? The solutions will be different for eg heels, ball of foot, toes etc. Are there intact blisters or are they ripped open? Or merely red skin? When you explain problem areas and exact condition of skin, I'll write a proper reply, as I have lots of experience of treating other people's blisters on long mountain races eg Dragons Back Race 2012 and will be at DBR 2015, Steve Birkinshaw's Wainwright Challenge etc. See http://www.dragonsbackrace.com/ http://stevebirkinshaw-wainwright2014.blogspot.co.uk/

You should be tapering training now, so there's time to get your feet in better shape by start line of Brighton Marathon.

Part of the solution could be changing the way you lace your shoes, the types of socks you wear - perhaps consider socks with toes eg injingi toe socks are the best known brand, come in various thicknesses and length up leg, and probably the easiest to acquire quickly.

Many Thanks copepod

I could send a picture if it doesn't offend - but the state of them yesterday probably would! All blisters ripped open - some have been there longer than others - all clean and in relatively good shape.

Problem areas are 2 toes on right foot - solution (small compeeds for cusioning) and zinc tape - working well.

Area of most concern = (think they are called insteps) curve of inside foot. Line of 3 to 4 5 pence piece sized blisters.

Yes tapering and making final decision on which shoes to wear sock etc. Would live to hear about lacing - suspect a bit of extensor tendinitus in left foot and have adjusted the lacing to take pressure of the top half accordingly but there may be a better way.

Looks pretty hardcore that challenge - I'm up for the LDWAs white cliff challenge after the marathon so wouldn't mind a bit of foot advice.

Cheers in advance.

 

[Baruney]

Will bow to @copepod and their wisdom but, would like to add that you should consider increasing your magnesium, zinc, vitamin D and Vitamin C intake.

All the best for Brighton.

Also, consider replacing your running shoes after the marathon - seems like they're not right for you if you're getting blisters - perhaps worn out? Have you had a gait analysis? Bear in mind it's probably too close to marathon to change them now though. Hope you get sorted.

Cheers mom is my man

Fully supplemented up. Pee is a very strange colour and some! My fave running shoes just 'died' 3 weeks ago so replacements have been good and bad. The bad have left me in the precicident I currently am facing.

 

[Baruney]

Totally agree. Supper attached but happy to supp til the marathon at least. So looking forward to a glass of red after.

Cheers.

 

[Baruney]

Sorry should that be dinner where your from. Family and friends in littleborough. Just up t road.

 

[Baruney]

Cheers bad boy catch up with the fastings in the morning.

 

[ElyDave]

DEfinitely go down the injinji toe socks route, I've worm those for eight hours in the wet with no issues.

Also for the toes and arches I've used durapore tape successfuly as well.

 

[copepod]

Many Thanks copepod

I could send a picture if it doesn't offend - but the state of them yesterday probably would! All blisters ripped open - some have been there longer than others - all clean and in relatively good shape.

Problem areas are 2 toes on right foot - solution (small compeeds for cusioning) and zinc tape - working well.

Area of most concern = (think they are called insteps) curve of inside foot. Line of 3 to 4 5 pence piece sized blisters.

Yes tapering and making final decision on which shoes to wear sock etc. Would live to hear about lacing - suspect a bit of extensor tendinitus in left foot and have adjusted the lacing to take pressure of the top half accordingly but there may be a better way.

Looks pretty hardcore that challenge - I'm up for the LDWAs white cliff challenge after the marathon so wouldn't mind a bit of foot advice.

Cheers in advance.

Toes: Assuming you don't need to wear your running shoes, and have some other shoes which don't rub the same places, then for now, I'd aim to leave the ripped areas on your right toes undressed, so skin can dry out.If you need to dress, then you'll have to remove dressings before shower / bath to avoid sogginess, which means skin gets damaged a bit each time. If oozing a bit, then, assuming you can keep feet clean ie indoors, not in a muddy field, then I'd leave them uncovered, wearing sandals only. I'd try injinji toe socks for race, washed once, not worn straight from packet, assuming skin is in OK state by start of marathon.

Insteps: again, if possible, leave uncovered if you can keep them clean. Skin will dry and can be trimmed off in next few days. As blister will probably reappear during marathon, I'd suggest getting some film dressings eg Tegaderm to place over area, covering generously, but without creases, so you'll probably need to extend round both sides to top of foot - much less likely to peel off if the edges are in non pressure areas. You will probably need to trim a large dressing, originally eg 10 x 15cm, to 5 x 15cm and trim corners so all are curved, like the originals.

Lacing: a question of experimenting, but often a single overhand knot, to keep lower foot lacing relatively tight, then continuing lacing for rest of foot and tieing at ankle, can work well, Many shoes have double holes at ankle, so you can double back and have knot at 2nd from top holes.

I don't work for Accelerate running shop in Sheffield, but do know several of those who do, through friendships founded in volunteering at / competing in adventure racing, fell running, navigation challenge, adventure film festival etc. So, this webpage may help you:
http://www.accelerateuk.com/magazine/article/61/Injinji-socks---tested/

Plus a couple of articles about foot care for adventure races, which often include many hours of running, usually not on roads:
http://nyara.org/athlete-foot-care/
http://www.planetfear.com/articles/The_Hardcore_Approach_to_Foot_Care_607.html [be warned, lots of gorey photos]

Are you doing 18 miles or 53 miles of LDWA White Cliffs? You've got time to get the right shoes, socks, lacing combination by end August. Remember to only buy shoes in afternoon, when your feet have swollen from morning minimum.You'll need trail shoes, rather than road running shoes, and expect lots of shortish ups and downs. Many people use walking poles on such challenges, so might be worth considering.

 

[Baruney]

DEfinitely go down the injinji toe socks route, I've worm those for eight hours in the wet with no issues.

Also for the toes and arches I've used durapore tape successfuly as well.

Cheers elydave I will look into these.

 

[Baruney]

Toes: Assuming you don't need to wear your running shoes, and have some other shoes which don't rub the same places, then for now, I'd aim to leave the ripped areas on your right toes undressed, so skin can dry out.If you need to dress, then you'll have to remove dressings before shower / bath to avoid sogginess, which means skin gets damaged a bit each time. If oozing a bit, then, assuming you can keep feet clean ie indoors, not in a muddy field, then I'd leave them uncovered, wearing sandals only. I'd try injinji toe socks for race, washed once, not worn straight from packet, assuming skin is in OK state by start of marathon.

Insteps: again, if possible, leave uncovered if you can keep them clean. Skin will dry and can be trimmed off in next few days. As blister will probably reappear during marathon, I'd suggest getting some film dressings eg Tegaderm to place over area, covering generously, but without creases, so you'll probably need to extend round both sides to top of foot - much less likely to peel off if the edges are in non pressure areas. You will probably need to trim a large dressing, originally eg 10 x 15cm, to 5 x 15cm and trim corners so all are curved, like the originals.

Lacing: a question of experimenting, but often a single overhand knot, to keep lower foot lacing relatively tight, then continuing lacing for rest of foot and tieing at ankle, can work well, Many shoes have double holes at ankle, so you can double back and have knot at 2nd from top holes.

I don't work for Accelerate running shop in Sheffield, but do know several of those who do, through friendships founded in volunteering at / competing in adventure racing, fell running, navigation challenge, adventure film festival etc. So, this webpage may help you:
http://www.accelerateuk.com/magazine/article/61/Injinji-socks---tested/

Plus a couple of articles about foot care for adventure races, which often include many hours of running, usually not on roads:
http://nyara.org/athlete-foot-care/
http://www.planetfear.com/articles/The_Hardcore_Approach_to_Foot_Care_607.html [be warned, lots of gorey photos]

Are you doing 18 miles or 53 miles of LDWA White Cliffs? You've got time to get the right shoes, socks, lacing combination by end August. Remember to only buy shoes in afternoon, when your feet have swollen from morning minimum.You'll need trail shoes, rather than road running shoes, and expect lots of shortish ups and downs. Many people use walking poles on such challenges, so might be worth considering.

Wow. Many thanks copepod I will look into all these. Have a really comfy pair of trail shoes but will try with the socks mentioned.

Doing the 53 miler - home turf! Are you ldwa as well?

 

[copepod]

Hope you get the shoes and socks, lacing etc sorted. You may also find that insoles can help to fill gaps [eg high insteps] under feet and pad base of feet.

I've been support driver for some LDWA events, when I lived in Cambridge with my non-driving partner, so his race partner asked me to be co-driver back from Three Rings of Shap [LDWA] and Old County Tops [not LDWA], both Lake District, so about 6 hours drive each way. Since being dumped and moving to West Yorkshire, it's much shorter journeys for me to eg Great Lakeland 3 Day, Keswick to Barrow [40 miles], both in early May. I also orienteer, usually around 90 mins maximum on feet, up to 10km, but much of distance off tracks, on heather clad fells etc. I did Hardmoors 15 last New Years Day, actually 16.5 miles on waymarked trails.
I also marshal on lots of races, as already mentioned, so have dealt with lots of other people's feet over the years.

 

[Baruney]

In the interim I've been able to look up to socks you mentioned. Gosh they look weird! Not sure if I have enough time to try but have a pair on order. You live in such a lovely part of the country. Dead jel I think they say in today's parlance. You're very brave specializing in the old foot dept. It's not sure everybody cup of tea. Loo kg s like there ate quite a few people around the 3 peaks area - maybe we should do a 3 peaks pork scratchings feulled challenge some time in the the future?

 

[copepod]

I specialise in doing whatever it takes to keep people moving in the hills / dales / moors / fells etc, whether that be drinking water supply, spraying runners with cool water in hot weather, undressing cold wet people when they get back to village halls or tents nearly hypothermic, replacing with warm dry clothing and making them drink hot sweet tea / coffee / soup etc, but foot care is needed more than anything. Started decades ago, when I was a Guide / Ranger / Sea Ranger, young explorer then leader on BSES Expeditions to Greenland, Svalbard, Canada, Chile, Falklands, South Georiga, and other organisations to Costa Rica twice, Indonesia, Australia etc, adventure races & ultra races throughout UK, Belgium, Iceland, Poland & Portugal.

If I find a spare weekend, then pork scratchings on each of the three peaks of Yorkshire Dales sounds like a good idea. But I work or race most weekends already.
If you haven't seen already these events, you might consider:
Trail Rush Sheffield, 24.5km run with 700m ascent on Round Sheffield Walk route, 79% off road, on Sun 24th May: http://www.trail-rush.com/ with injinji socks as prizes for first 3 in each age category [I'm working, probably setting out markers before / after, plus setting up event village in Graves Park]
Pennine 39 or 26, Teesdale area, on Sat 18th July, requires navigation skills http://www.nav4.co.uk/events/pennine39/ [I'm competing, not yet decided which distance]
Berghaus Trail Chase, North York Moors, on 8th / 9th Aug http://www.berghaustrailchase.com/ [I'm working like last year ,so hoping I can be tail runner, collecting flags from trails]

 

[PaulXC]

When I read the title I thought I could offer useful advice as a veteran of 19 road and off-road marathons, but completely overwhelmed by the advice from Copepod which all looks good.
Another trick I have used in the past before they invented twin skin socks was to use a very thin liner sock inside a medium thicknes run sock. The theory is the two socks rub rather than your foot rubbing against the sock. Getting up to date and stating the hopefully obvious do NOT use cotton socks. Synthetic will prevent the dreaded wet sock syndrome which is a recipie for blisters. In fact for off-road runs in the wet and cold i highly reccoment WOOL socks (or a mix of wool and synthetic). Available from fell running shops like Running bear in Hyde and now also available from manufacturers like Hilly. No they don't get soggy and have the added bonus of keeping your feet warm as wool is a natural insulator. As a Type 1 I find I get cold toes, handa and ears.and wool socks make a real difference to winter cross country but can be used summer as well.

Definitiely need to sort out the run shoe and sock combination for the long term future - you will find what works by experimentation and experience but I have favourites in the shoe manufacturer brands that I keep going back to - probably because my feet suit that brand. Getting the combination right is part of what long training runs are about but you have used up your chances there so need to go with what seems to offer the best chance - some clever taping as above and a good sock - just remembered Thorlos are easily available and offer a good all round choice that I like a lot.

Paul.

 

[Baruney]

Many thanks elydave, copepod and paulxc

I haven't bought the toe socks yet as I reckon it is a bit too close to try something completely new. Didn't know you now need a science degree to buy a pair of socks now a day. Seems to be quite a few varieties of injinji. I'd there s preference.

Feet are in a much better state. Problem came when old traiers were giving up the ghost so changed about 3 weeks ago both were fine on shorter runs but one tore into me on a much longer rum.

But same as you say experiment away and better to have this happen in training than on the day.

Much appreciated.

 

[ElyDave]

I'd go with th trail weight ones for a marathon, a bit thicker. I've used them on ultras with no bother. If you buy them though, remember that you really do need to keep your toenails short or you eill end up with holes in your expensive new socks.

As for when to buy them - NOW.