Diet & Fitness 

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Blister prevention and treatment

Blisters are among the most debilitating minor injuries an athlete can get. A tiny little blister, though small in size, can be painful enough to keep you sidelined for days.

Blisters are caused by friction between your feet and your trainers, so eliminating this chafing is the first step to pain-free feet. Using Vaseline works for some people, but you need to get to the root of the problem rather than just treating the symptom. Try these suggestions.

• When you buy new shoes, make sure there's ample room in the toe box area. This area in the front of the shoe should be wide and tall enough so that your toes don't touch the end of the shoe and you can move them comfortably. When in doubt, go for a pair of slightly bigger trainers rather than buying a pair that feels a little snug.
• Make do with a larger shoe. Shoes get slightly wider as they increase in size, so if you go up a size you may have plenty of room in the toes but less support around your instep and heel. If this is the case, use a flat insole like the ones made by Dr Scholl's to take up some of the extra room.
• Try trainers with a wide width. Brands like New Balance make shoes in bigger widths so you may not need to go up a size.
• Choose the right pair of socks. If you’ve been doubling up on socks, this may be making your blisters worse, as two socks can bunch up and cause even more friction between your feet and your trainers. Instead, choose a thin, more technical sock designed specifically for your workout, like 1000-mile or Thor-Lo.
• Treat your blisters carefully. If you get a blister, keep it clean by gently washing it with soap and water, and don't pop it. If it fills up with blood, see your doctor. You can protect a blister while exercising by covering it with a plaster. With the blister protected, you should be able to do a moderate workout.

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