Injury

If you’re a runner, there’s no doubt you’ve experienced blisters before.

Some of us are more susceptible than others, but whether you are running a 5K or an ultra, they can strike.

Sometimes you are expecting them and other times they come as a surprise, leaving many runners limping to the finish line.

However, blisters don’t have to occur.

Blisters require three things to propagate: heat, friction, and moisture.

By minimising these three elements, we can drastically reduce the risk of developing blisters while running.

Here is everything you need to know about blisters. 

A nice and blister-free foot (we didn’t have the heart to show you full-blown blisters)

What are Blisters?

Blisters are pockets of fluid that form on the outside of your skin.

They often look like bubbles or bumps, and most are filled with a clear liquid. Occasionally, they can be filled with blood.

What Causes Blisters for Runners?

These painful bubbles are primary caused by friction between your skin and sock. Your body reacts to the friction by gathering fluid. This fluid continues to build until it collects under the outermost layer of your skin and forms a bubble.

Heat and moisture can cause more friction, which, unfortunately for most runners, is very common!

So, if you get really sweaty or run in the rain, you are much more likely to get blisters.

You may also get blisters if your shoes don’t fit properly. If your shoes are too small or tied too tightly, then your feet might rub against the shoes and cause blisters.

Conversely, if you wear shoes that are too big, then your foot will slip around too much in your shoes. This causes friction, which leads to (you guessed it!) more blisters.

How Should Runners Treat Blisters?

Most medical professionals recommend leaving a blister alone.

Small blisters usually go away within a day, and even bigger blisters will become smaller after a day or two.

It’s best to let the blister stay because the fluid and bubbled-up skin are protecting the skin underneath!

When you pop a blister, the bacteria that lives on the outside of the skin can get into the raw area underneath and become infected.

However, sometimes blisters pop on their own, or you may be in too much pain to walk or run. If so, you can pop the blister. It’s imperative to use a sterilized needle when popping a blister. This means you should hold it against a flame, rub it with rubbing alcohol, or boil it. And then, make only small holes so the fluid will drain.

Whether you pop the blister yourself or it pops on its own, make sure you cover it with a bandage to keep it clean and prevent infection. This will also keep a new blister from forming on the raw skin.

You may also want to apply antibacterial medicine, like Neosporin.

Just be sure to change the bandage out regularly and keep the area clean until the skin has time to heal fully!

How Can Runners Deal with Blisters While Running?

If you need to run and still have a blister, you can take steps to prevent it from popping while you run.

The first is to invest in moleskin.

Cut a hole in the moleskin that is the size of the blister and then place it around the blister. You can then cover the entire area with a bandage. You can use band-aids or KT tape that is designed for blisters. In a pinch, some runners like using duct tape! This should cushion the area enough that it won’t become infected.

If you develop a blister while running, you can continue running unless it becomes too painful.

If you keep moleskin or tape with you, you can stop and treat the affected area right away. Otherwise, don’t push it.

If you feel a lot of pain, stop running! Go home, rest, and treat the blister in the way described above.

If you are running a big race, stop by a medical tent if your blister is bothering you. They should have the supplies on hand to tape you up quickly and get you back on track.

How Can Runners Prevent Blisters?

There are a few ways to prevent blisters when you go for a run.

The first is to invest in the right gear.

Investing in quality running socks can go a long way in preventing blisters.

Look for moisture-wicking socks, especially if you sweat a lot. These will help your feet stay dryer when you run. Running socks also usually don’t have seams, which means there is one less surface to cause friction while you run. Some runners prefer wearing double-layered socks so that the only friction they experience is between their socks and the shoe.

Invest In Toe Socks

Getting blisters between your toes?

Eliminate any toe rubbing altogether with a pair of toe socks.  Their glove-like design isolates each and every toe, meaning blisters won’t form.

We recommend Injinji toe socks – check them out!

After you invest in good socks, it’s time to get fitted for your shoes.

If you haven’t visited a running store to get fitted, we highly recommend it. The employees at running stores are often runners themselves and can help you understand how your shoe should fit and feel.

When you run, your feet swell, and you need shoes that will accommodate this swelling.

The general rule is to size up a half size in running shoes, but you may need a full size larger than your normal shoe!

Check Out Our Complete Guide To Buying Running Shoes >>>

Now that you have your basic gear, you can take even more steps to prevent blisters if you are especially prone to them. You can apply kinseo tape, moleskin, and yes, duct tape to the areas where you usually blister. This will reduce the friction in that area, protecting your skin.

You can also use lubrication in the form of Vaseline, Aquaphor, or products like Body Glide. Having your feet well lubed actually reduces friction and should prevent blisters.

However, be sure not to apply too much, otherwise, you’ll be slippery in your socks. If you don’t like using lubricant, you can use powders or sprays designed to keep your feet very dry. We recommend experimenting with both options to find the one that works best for you.

Finally, if you enjoy getting pedicures or do them at home, avoid removing the calluses on your toes and feet. Though not pretty, they serve as protection and will keep those parts of your feet from blistering.

Beating Blisters

Blisters happen to everyone.

Sometimes, you get stuck in the rain or pour too much water on yourself on a hot day.

The best protection is to wear moisture-wicking toe socks such as Injinjis and properly fitted shoes.

However, some runners are more prone to blisters than others, so you may need to rely on anti-chafing lubricants or powders to get you through your long runs.

The good news is that even though blisters can be painful, they usually go away on their own after a day or two.

So, don’t worry if you need to take a rest day after a painful, blister-filled run.

You’ll be back up and running again in no time!

References: 

https://www.healthline.com/health/blisters-on-feet#diagnosis

https://www.verywellfit.com/how-to-prevent-and-treat-foot-blisters-when-running-2911045

https://www.runnersworld.com/health-injuries/a19574724/blister-treatment-and-prevention/

https://www.active.com/running/articles/how-to-avoid-blisters-on-a-run

Side stitches for runners are a crazy-annoying injury that every runner out there has experienced.

Who hasn’t felt that shooting pain in the side? 

It seems like they come out of nowhere.

You’re out enjoying your run, and then it happens.

Your feel like someone is punching you in the side or that your body is revolting.

Side stitches can make it difficult to breathe, and the pain can be bad enough that you can’t continue your run.

If you’ve ever experienced this dreaded running issue, then you’re not alone.

At least 70% of runners experienced a side stitch within the previous year.

The good news is that you can take some precautions to ensure that your next run won’t be sidelined by side stitches.

Here’s everything you need to know about side stitches – including how to prevent them, treat them, and beat them.

Why You Get Side Stitches When You Run

There’s no definitive consensus on the actual cause of side stitches, but sports science has dug up a few clues.

The most likely root cause of side stitches is the rush of blood to your abdomen when you begin running.

This can happen if you are a new runner, or if you’re coming back after a break from the sport.

You may also not be taking very deep breaths, which causes your diaphragm muscles to fatigue very quickly.

Side stitches can also be caused by eating or drinking too much before a run, especially unhealthy, sugary foods and drinks.

What Exactly is a Side Stitch?

The technical term for a side stitch is exercise-related transient abdominal pain, or ETAP.

That is a very fancy way of saying that part of your abdominals hurt.

This is usually caused by the muscles in your diaphragm spasming.

This leads to tension and spasms in the muscles and ligaments that are attached to your diaphragm.

Additional Causes of Side Stitches

Unfortunately, no one knows what exactly causes side stitches.

However, scientists have a few theories as to what can cause this frustrating pain.

Some research has shown that the lining of your abdominal and pelvic cavities can become irritated, which leads to pain during exercise.

This is because of the friction and movement in your torso that occurs when you run.

Side Stitch Symptoms

Side stitches can feel different for different people.

For most runners, they occur on the right side of the body.

Some runners feel a stitch as a sharp pain, almost as if someone is stabbing them.

Others report a cramping feeling or a dull ache.

A side stitch may also feel like someone is pulling on your muscles.

They tend to dissipate once you stop running and walk them off.

Preventing Side Stitches

The latest sports science advice suggests that the best way to prevent side stitches is to avoid eating heavy, high-fat foods before your run.

Foods that are very high in fiber can also irritate your gut and should be avoided.

You should also avoid drinking too much before a run.

Limit yourself to water, and don’t get so full that you can feel the liquids sloshing around in your stomach.

Practicing good posture is another excellent way to prevent side stitches.

Runners whose spines are rounded have a higher chance of developing this condition.

Most of us struggle to maintain good posture because of our jobs, so take time during the day to straighten your spine and roll your shoulders back.

Doing back strengthening exercises at the gym, like rows and flies, can also help keep your posture in check.

Another way to prevent side stitches is to warm up slowly and practice your breathing while you run.

Instead of taking off, walk for a few minutes to get your body prepped for your workout.

Then focus on deep breathing – ensuring you use your entire lung capacity. Use a technique like the 2:2 method.

This will keep your breathing regular and prevent muscle spasms.

Treating Side Stitches for Runners

There are several ways to combat side stitches, from during a run to before you even put your shoes on.

• Take a Break. If you experience a side stitch while running, it’s time to take a walk break. If you force yourself to power through, you will probably just hurt more! You don’t need to lay down or sit unless the pain is very bad. Instead, take a few minutes to walk and assess whether you can continue your workout.
• Rehydrate and Stretch. Are you dehydrated? Drink some water ASAP. Does it feel better to stretch? You may find it helps to raise the arm on the same side of the pain and then stretch your torso in both directions. This will give the irritated muscles a chance to relax and can help the pain go away.
• Breathe and Massage. Many runners find relief by taking some deep breaths with their belly and slowly exhaling. Gently massaging the painful area by pressing your fingers into the muscles can also help. You can bend forward as you massage to ease the tension in your muscles.
• Mix Up Your Plan. Another great way to treat side stitches in runners is to reevaluate your training plan. If you have a big race coming up or are training for a long-distance run, then you may have taken on an intense plan. As a result, you bit off a little more than you can chew. If so, you can decrease the number of miles you are running and do other forms of cardio instead. This will help increase your fitness without causing painful side stitches. (It will also ensure that you can finish a workout!) You can also focus on shorter, more intense runs, like track workouts. Side stitches usually happen on longer runs, so keeping your workouts short can keep them at bay.
• See Your PT. If you find that your side stitches are a chronic problem, then see a physical therapist. They can help correct any imbalances in your body that may be causing poor form when you run. They can also help improve your posture and strengthen your abdomen and back.

Fortunately, side stitches are usually not serious and will go away after a few minutes.

However, they can really put a dampener on your run, so they should be avoided!

Make sure you are hydrating and fuelling properly before your runs and spend time stretching and strengthening your core and back.

If you get a side stitch, don’t panic.

Take a rest and give your body a chance to recover.

Trying to push through a side stitch will not help.

Give your body a break and take a deep breath.

You will live to run again!

Plantar Fasciitis for runners can be one of the most stubborn and re-occurring injuries, leading to months of pain and time off from running.

If you’re worried that you may have developed the dreaded plantar fasciitis, don’t worry.

It can be treated, and you can run again!

Here’s everything you need to know about plantar fasciitis, including –

what it is,
how to treat it,
and how to minimise your downtime and optimise your recovery.

What is Plantar Fasciitis?

Plantar fasciitis refers to inflammation in the bands of tissue that run from your toes to your heel.

This band is very thick and supports the arch of your foot.

It is what allows you to walk and run.

However, when the fascia becomes inflamed, it causes pain.

photo credit: Injurymap

What are the Symptoms of Plantar Fasciitis?

Heel pain is the most common symptom of plantar fasciitis for runners.

However, you may also experience pain in the middle of your foot.

The pain can be dull, burning, or stabbing.

A telltale sign of plantar fasciitis is if you feel pain as soon as you stand up when you wake up in the morning.

This is usually a stabbing pain that you cannot ignore.

You may also experience this pain when you stand up after sitting for long periods.

Ironically enough, you don’t always feel pain from plantar fasciitis when you’re running.

However, as soon as you stop, it is very painful to walk. 

What Causes Plantar Fasciitis?

Plantar fasciitis is caused by putting too much pressure on the fascia.

When you run, especially long distances, you put a lot of pressure on your foot. If you’re in marathon training, make sure to follow a good marathon training plan which will gradually increase your total mileage in manageable chunks.

If you are a woman or have improper running form, then you are more likely to develop plantar fasciitis.

Being overweight is also a risk factor.

You may also develop plantar fasciitis if you wear old shoes or those with poor support.

Tight Achilles’ tendons and structural abnormalities with your foot, like having flat feet, can also lead to plantar fasciitis.

Preventing Plantar Fasciitis

The best way to prevent plantar fasciitis for runners is avoid over-loading your mileage when you start running.

Be mindful of how quickly you increase your mileage.

Follow the 10% rule and only add 10% more miles every week.

Look for shoes that provide excellent support for your specific foot and gait.

In addition to this, be mindful of the surfaces you run on and how you run.

Running on very hard surfaces and up and down hills can aggravate your plantar fascia.

Treating Plantar Fasciitis for Runners

Rest, of course, is the best treatment for plantar fasciitis.

This can be very difficult to do if you’re a runner, but taking a few days off can make a big difference in how quickly you heal.

You can take over the counter pain relievers and ice the area three times a day to deal with the pain as well.

Physical therapy is the best way to treat the cause plantar fasciitis.

Stretching and strengthening your foot, Achilles’ tendon, and lower leg muscles can help treat and prevent future cases of plantar fasciitis.

Using some type of pressure or massage on your heel can also treat plantar fasciitis.

This can be as simple as rolling a hard ball, like a golf ball or a lacrosse ball, to using shockwave therapy to target the injured tissues.

Both of these treatments work to loosen the tendons and decrease pain.

Here are some great PF stretches, courtesy of Jodi Bar at the Cleveland Clinic:

If your plantar fasciitis doesn’t seem to heal, your doctor can give you a steroid injection.

They inject the medicine into the most painful part of your heel and will reduce inflammation for several months. It will also help relieve your pain for about a month! 

In extreme cases, your doctor may recommend doing the Tenex procedure. In the Tenex procedure, your doctor makes a small cut in your heel and then uses ultrasound waves to find and remove scar tissue in your heel.

Your doctor may also recommend surgery. In plantar fasciitis surgery, the plantar fascia is detached from the heel bone. You may need to wear a boot or brace after this to keep the area stable.

How to Keep Running if you have Plantar Fasciitis

If you have been diagnosed with plantar fasciitis and want to keep running, you are not alone.

There are a few ways you can speed up the healing process and ensure that you aren’t putting too much pressure on your fascia when you aren’t running.

First, you can invest in special arch supports, or orthotics, that go in your shoes.

These can help correct your form and provide support to your arch. It will help relieve the pain that happens after your run.

 You can also use a night splint or brace while you sleep.

This will stretch your calf and lengthen both your Achilles tendon and plantar fascia.

Night splints go a long way for relieving pain, especially that painful first step in the morning!

Finally, be sure to stretch your Achille’s tendon and plantar fascia regularly.

Stretching your calf muscles also helps. This will help relieve pain and keep you from aggravating your injury. Try to stretch at least three times a day.

How to Tape for Plantar Fasciitis

Another way to keep running is to use kinesiology tape.

It can prevent pain and worsening of the condition, but please note that it won’t address the underlying cause of the pain.

You’ll need one long strip and two short ones.

Begin by placing one end of the long piece of the tape on the ball of your foot.

Anchor it there and then lay it along the middle of your foot, over your heel, and up your Achilles tendon.

Next, take the short piece and place it on the outside of your foot, so that the top of the piece lays over the painful area of your heel.

Stretch it across your foot until it reaches the inside of your ankle.

Then, take the second piece and place it above this area.

The bottom of this piece should also be over the area of pain.

Summary 

Plantar fasciitis for runners is a painful and stubborn condition, but you can heal from it.

If you start to feel pain in your heel after your runs or first thing in the morning, then take a break from running.

You can substitute other, low impact, forms of cardio like swimming and cycling.

Be sure to tape, stretch, use braces, and take medication as needed.

With a little time and care, you’ll be free of plantar fasciitis!

Iliotibial Band (IT Band) Syndrome is one of the most common injuries for runners – it’s often the cause of runner’s knee.

In this post, we’re going to look at what IT Band Syndrome really is, what causes it, how to prevent and treat it  . . . and perhaps most importantly . . . 

. . . how you can continue your running while dealing with IT Band issues!

What Is The Iliotibial Band (the IT Band)?

The iliotibial band, or IT band, is the band of muscle and tissues that runs along the outside of your upper leg, connecting your hip to your knee.

It is responsible for stabilizing your body and helping to extend and rotate your hips when you stand, walk, and run.

It also moves your knee joint!

So, when the IT band becomes injured, it can lead to pain in your leg or runner’s knee.

This common ailment haunts many runners because it can mean a lot of discomfort and worse, no running.

What is IT Band Syndrome?

IT band syndrome, or ITB syndrome, is when your iliotibial band has become inflamed or tight.

This leads to the band not functioning properly, destabilizing your body and your knee. 

Any type of imbalance in the body will present itself when you run!

As a result, your body must overcompensate for the weak areas and overuse the stronger muscles. Iliotibial Band Syndrome for runners is a very common complaint!

What are the symptoms of Iliotibial Band Syndrome for runners?

There are a few different symptoms of IT band syndrome.

The most common symptom is knee pain, often described as runner’s knee (this term is used for almost any running-related knee pain).

Pain from runner’s knee is located on the outside of the knee, where the IT band connects to the knee joint.

Many runners think they are suffering from a knee injury when they experience this pain.

However, the cause lies with the tight, inflamed IT band.

Runner’s knee differs from other knee injuries because it doesn’t cause any swelling and the pain usually starts after about five minutes into your run.

In addition to runner’s knee, you may feel pain anywhere along the side of your outer thigh, most commonly near your hip.

You may also feel tightness in this area. In extreme cases, this area will also be sensitive to touch.

What causes IT Band Syndrome in Runners?

Iliotibial Band Syndrome for runners is usually caused by overuse.

Runners tend to overdo it when it comes to training!

You’re especially prone to runner’s knee if you’ve ramped up your mileage in recent weeks – for example, when in training for a marathon.

IT Band Syndrome can also come from:

– using shoes with too many miles on them,

– running along uneven surfaces,

– or running downhill.

Some runners find that their IT band becomes inflamed when they don’t vary their track workouts enough.

Poor form can also cause IT band issues for runners.

If your legs turn inward when you run, then you are much more likely to suffer from IT band syndrome.

Imbalances in your body, like weak or tight glutes, can also cause pain and tightness.

How To Prevent IT Band Syndrome for Runners

The best way to prevent IT band syndrome is to increase your mileage slowly.

Aim for no more than a 10% increase in your mileage every week – this is the classic ‘10%’  Rule of Thumb (they exist for a reason!).

Many runners’ IT bands are tight from a lack of TLC . . . for example not stretching, foam rolling, or icing after runs.

Foam rolling and stretching after a run is a really great way to keep your muscles loose and circulation flowing.

Take the time to roll out your IT band after every run.

It may be very painful at first, so take your time and don’t push yourself too hard.

You can correct the imbalances in your body by strengthening both your core and glutes.

This will help take some work off of the IT band and is an effective IT band treatment while you run.

You can do squats, deadlifts, planks, and crunches throughout the week to keep these muscles strong and activated.

Finally, you can avoid IT band syndrome by changing up your gear.

Be sure to take your shoes out of rotation when you reach too many miles and the tread wears down (here are the signs it’s time to change your running shoes).

If you think you overpronate, you can buy inserts to correct your gait so your legs won’t turn in every time you run.

Can I Keep Running with IT Band Syndrome?

The best way to treat you IT band syndrome is with rest, followed by strengthening exercises.

However, most runners aren’t fans of this option! 

If you plan to keep running, try to cut back on how often you run and supplement your missing miles with other forms of cardio.

You can also take this time to cross train and strengthen your muscles, especially your glutes; specific exercises are given later in this article.

You can also use kinesio tape to alleviate any discomfort while running – I detail how down below!

Treating Iliotibial Band Syndrome for Runners

While rest is the best IT band treatment, you can also treat IT bands for runners by foam rolling, stretching, icing, and visiting a physical therapist, chiropractor, or other functional fitness doctors.

For most of us, a regime of stretching and resistance training at home or in the gym is usually enough to fix the underlying issues causing IT Band Syndrome.

However, it is often worth visiting a sports physio – especially if you want rapid results.

They can use electrical stimulation, ultrasounds, and even shots to help you feel better.

Depending on how severe your syndrome is, you may benefit from shots or needle therapy to break up the scar tissue that you cannot stretch out on your own.

Exercises to Treat IT Band Syndrome

The best exercises to avoid inflaming your IT band include stretching and strengthening your glutes, quads, hamstrings, and core.

It is incredibly important to strengthen the IT band for runners!

*

Side planks are a great way to the strengthen entire side of your body.

When you hold a side plank, see if you can lift your top leg up for an extra challenge! Aim to hold your plank for up to one minute at a time.

You can do this on both sides 2 – 3 times per workout.

*

Another great exercise is side leg abductions.

You can do abductor exercises on machines in the gym, or you can do them at home on the floor.

Lay on your side and make sure your hips are stacked on top of each other. Slowly lift your top leg up and bring it back down with your foot flexed the entire time. You can do 3 sets of 10 reps before switching sides.

 *

Finally, the clamshell is another excellent exercise for strengthening your hips and glutes.

Once again, lay on your side with your hips stacked. Bend your knees so that they are at a 45-degree angle. Slowly lift your top leg, but keep your feet touching. You don’t want to raise this leg too high, because it will move your hips. You should feel this in your glutes after a few reps! Do 10 reps for 3 sets and make sure to do the same on the other side.

Kinesio Taping IT Band Syndrome For Runners

Kinesio taping can be a very effective way of alleviating IT band-related discomfort.

Note: Kinesio taping does not treat runner’s knee – it simply puts tension onto your knee area in such a manner that it alleviates the friction that inflames your IT band.

The secret is in how you tape your knee.  

The follow video explains how to apply the tape properly:

To summarize:

IT Band Syndrome does not mean you can’t run anymore.

While resting and strengthening exercises are the best way to recover, other options do exist.

If you don’t want to suspend your running training, invest in some kinesio tape – and keep up the strengthening exercises too!  Remember, the tape just alleviates the condition, it doesn’t treat it.

Don’t forget . . .if you feel too much pain while you run, stop!

It’s better to cut a run short than push yourself and seriously injure your IT band!

With a little patience and TLC, you’ll be back to running pain-free in no time!

References:

https://www.runnersworld.com/health-injuries/a19576110/iliotibial-band-syndrome/#targetText=Iliotibial%20band%20syndrome%20(also%20known,knee%E2%80%94is%20tight%20or%20inflamed

https://www.healthline.com/health/it-band

https://www.webmd.com/pain-management/it-band-syndrome#1

https://www.medicalnewstoday.com/articles/320757.php