Few things can dampen a great workout session like painful blisters. They may appear on your hands or feet, and their main cause is friction. Unfortunately, these pesky skin lesions can easily interfere with your workout routine. If you work out, it’s important to take precautions to keep blisters from developing on your hands and feet. Here’s a quick guide to help you keep blisters at bay and enjoy your workout sessions for longer.
Wear Correct Footwear
Ill-fitting footwear during exercise is among the leading causes of blisters. Such shoes are prone to chafing as you move about, and this might result in skin irritation. You can keep blisters at bay by investing in quality shoes that offer adequate support and cushioning. Choose shoes that fit comfortably. They shouldn’t feel loose or be too tight. Ensure your toes can move freely and your feet don’t rub against any sides of the shoes.
Keep Your Hands Dry
Moist areas are prone to friction when you move. That’s why you need to keep your hands dry if you are going to be lifting weights or doing any activity that involves holding onto exercise equipment. Consider carrying a towel to wipe excess sweat off your hands during exercise. This helps you reduce friction and avoid developing blisters on your hands.
Treat Your Skin
Prepare your skin for a workout session by applying anti-friction products, which ensure your skin’s health and safety. Applying a protective layer of petroleum jelly or blister prevention balms can go a long way in reducing friction. You can also use powders between your fingers and toes to help absorb excess sweat. Lubricants act as a barrier between your skin and the exercise equipment, thus reducing friction.
In case you have an existing skin lesion, make sure to treat it before heading out for an intense workout. Existing skin issues such as warts, swelling, or irritation are likely to develop into painful blisters if agitated during exercise. Consider using freeze spray for warts or an appropriate balm to take care of an existing lesion in preparation for a workout. You may also cover injured areas with soft bandages to prevent further friction during exercise.
Wear the Right Socks
Enhance the comfort and function of your shoes by pairing them with the right socks. The correct socks for athletic use should use moisture-wicking materials like nylon to absorb sweat. Make sure you don’t wear socks made of cotton since they tend to retain moisture. Wearing sweat absorbing socks helps to keep your feet dry and reduce friction during a workout, which helps prevent the formation of blisters.
Eliminate Rubbing Areas
You can identify areas prone to rubbing and take precautions before working out. For instance, cover rubbing areas with adhesive moleskin or any other soft padding to reduce friction. It’s important to apply the padding securely to enjoy proper protection.
Another option is to pick shoes without seams. If your sports shoes already have seams, consider adding an insole to even out the seams.
Maintain Good Hygiene
Eliminate dirt particles, sweat, and other skin irritants by using proper hygiene. Consider taking a shower before and after a workout session to wash your hands and feet before putting on your exercise gear. Give extra attention to areas with grooves, such as the spaces between the toes and fingers, since any trapped moisture can cause friction.
Adopt Proper Exercise Techniques
Whether you are lifting dumbbells or running, your technique matters a great deal. You must work on maintaining the right posture during workouts to avoid unnecessary strain on certain pressure points. Excess pressure on any parts of your hands or feet is likely to cause skin irritation that develops into blisters.
Wear Protective Gear
When practicing an exercise routine that involves gripping or holding onto workout equipment, consider wearing hand wraps or gloves. Such protective gear is helpful in distributing pressure and reducing friction. Wearing them will reduce the chances of skin lesions.
Break in Your New Gear
Have you noticed that new shoes or socks tend to be too firm or too tight? That’s true for new gloves, too, and they can irritate the skin if worn while working out. To avoid blisters, don’t wear new shoes, socks, or gloves to an intense workout session. Instead, use them for a gentle exercise until they’re more comfortable to wear. Then you can confidently use them when engaging in an intense activity. This reduces their chances of irritating your skin and leaving blisters.
Know When To Stop
If you feel any discomfort on your hands or feet or notice your skin turning red, it’s better to pause your workout at that point. More activity might result in more blisters or skin irritation.
Infographic provided by Dansko, a provider of clogs for men
Conclusion
Blisters are painful and uncomfortable and make it hard for you to continue with your daily workout session. If not treated properly, they can get infected and develop into severe wounds. Use the above tips to avoid these interruptions and reduce the chances of developing blisters on your hands and feet.