This article is from page 87 of the 2008-06-03 edition of The Clare People. OCR mistakes are to be expected so download the original SWF or the rendered page 87 JPG
IT’S ALWAYS the little things that mess up the best laid plans. Like for- getting to pack your runners before going on holidays. Or falling over the dog the night before the race. Or — my personal favourite — that nagging hot rubbing feeling in your runner that tells you that you’re getting a blister 15 minutes into your run. What to do — stop? Take your sock off? Keep go- ing in the hope it’ll go away?
As with almost everything in life, prevention is the best cure. Know- ing the risk factors for developing a blister is the best way of avoiding one developing in the first place. Three factors make a blister — heat, pressure and friction. Some heat is- sues you can’t control, like the tem- perature of the day. Others you can, for example choosing a shoe with a large amount of mesh in the upper, and making sure your feet are cool and dry before putting your runners on by having a cold footbath and dry- ing your feet thoroughly.
Anything that intensifies rubbing can start a blister, including a faster pace, poor-fitting shoes and foot ab- normalities. There are lots of tips out there on runner forums, blogs and websites on avoiding blisters. Some
of them sensible — good fitting shoes, seamless socks, keep skin from dry- ing out but don’t let get sweaty. Some seem a bit OTT – one ultra runner ad- vises Slathering the feet in Vaseline, putting on a pair of pop socks and then normal running socks. Some (from a renowned but obviously non- running podiatrist) are impractical — stop in mid-race, have a shower and dry the feet thoroughly.
Where we Chartered Physiothera- pists as health professionals can help in the area of blister prevention is advise on foot abnormalities and bio- mechanical problems. If you have, for example, a low arched foot or poor knee muscle control your foot contact with the ground will be dif- ferent from someone who does not have these issues. If you are getting persistent problems with blisters visit your local Chartered Physiothera-
Oe To show that your local Chartered Physiotherapists are behind you
were going to be there for you on the 28th in Lees Road. A team of lo- cal pphysios will be providing free pre and post race massage, stretches and injury advice. We’ve been pro- viding this service since the start of the Clare People 10k and we’ve had hugely positive feedback.