HOW TO PREVENT CHAFING AND BLISTERS
Whether you run in warm, cold, or frigid temperatures, many of us possibly suffer from chafing or blisters as we try to relive our glory athletic days or just try to keep in shape with a leisurely walk around the neighborhood. Here are a few tips to help prevent problems or to treat them if they do occur.
Chafing often occurs on the inner thigh, groin area, armpits, nipples, etc. as a result of sweating, and friction from body parts rubbing together, or friction from clothing. The best treatment for chafing is prevention.
Stay hydrated - Drink plenty of water to prevent dehydration. Among other things, staying well hydrated will help prevent chafing by allowing you to perspire freely. When you stop perspiring your sweat will form salt crystals on your body increasing friction.
Clothing - Select snug fitting (but not tight) clothing. Shorts or jog bras that are too tight or too loose will create friction and rubbing. Choose breathable, wicking fabrics.... Coolmax or any of the newest wicking fabrics are good choices. No cotton! Clothing should have few seams, flat seams, and small flat stitching. Do not wear untested clothing on a long workout and never wear unwashed clothing.
Lubricant - When you increase your mileage all other efforts may fail. It is time for a real preventative. There are a variety of lubricants on the market and some such as Body Glide or Blister Shield are readily available at Elite Runners & Walkers. Our most popular and favorite is Body Glide, which is a non-petroleum based roll-on. Vaseline is out as a chafing solution since it dissipates too quickly and is messy.
Treatment - The general treatment for chafing is to treat the area by washing with soap and cool to luke warm water. Then apply an antibacterial ointment or antiseptic spray, cover with a Band-Aid or sterile gauze. This works well, but I prefer Desitin, yes the stuff we use on baby’s butts. It works great for protecting an area of chafing and helps speed the healing.
Blisters are also caused by friction, heat and sweating. Most of the same preventative measures apply, but runners & walkers will try almost anything to prevent blisters. Here are a few that really work to prevent them.
Stay hydrated - Same as above; be sure to stay properly hydrated including sodium replacement if needed.
Shoes - As with many other run/walk ailments, begin with the shoes. Your shoes must fit properly to avoid blisters. Have Elite Runners & Walkers perform a biomechanical gait analysis on you to help determine the proper fit and support you will need from shoes. Poor fitting shoes with too little or too much support can cause the foot to move incorrectly in the shoe and create blisters. This is the most important piece of equipment so do not go for looks or purely price. You will suffer in the long run.
Socks - Select socks that fit your foot without being too tight or too loose. Choose soft wicking fabric such as coolmax (NO cotton). Cotton absorbs moisture and is usually a little rough in texture. Ensure that the socks do not have bulky stitching at the toes or heels. Thorlo, Wigwam, Balega, and Wright Double Layer are a few of the popular brands. Do not wear untested socks on a long walk and never wear unwashed socks. Also follow manufacturer's laundering instructions for the best results. Bleach can kill the newer polyester tech socks.
Lubricant - Many distance runners & walkers will use lubricants on there feet. This is very common for marathon running and walking. I have been using Body Glide on my feet for the last couple of years on longer runs. See the lubricant list under chafing.
Mole Skin, Pre-wrap or Second Skin - If you have specific places that are prone to blisters you might try applying one of these prior to your workout. Note: most of the products listed here can be found at Elite Runners & Walkers. These items can be used as a preventative, or to provide cushion and protection after a blister has formed.
Hopefully, using a combination of the preventatives above, you will come away from your workout blister free and without chafing
