Blisters and chafing

Blisters and chafing come from friction, moisture and heat; good fit, the right fabrics and a lubricant limit them.

• A hot spot (burning, redness) comes first: stop and cover it with tape or a blister plaster.
• Shoes: a thumb’s width beyond the toes, new ones broken in over a few short runs. Socks: synthetic or wool, seamless, no cotton.
• Small blister: leave it intact and protect it. Large, painful one: clean it, drain it at the edge with a sterile needle, keep the skin on and cover it.
• Chafing (thighs, armpits, nipples, bra line): close-fitting technical fabrics and an anti-chafe balm.

See a doctor if redness spreads, the area gets hot, oozes pus or you get a fever; with diabetes, show any foot wound to your doctor.