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Barefoot Running Injuries – Treating Blisters from Barefoot Running


While there are several ways barefoot runners can prevent blisters from happening to begin with, eventually every barefoot runner will encounter blisters at some point. Once they occur, barefoot runners should take actions to treat their blisters and minimize their injury.

“Getting blisters of some kind seem to be a “rite of passage” for most barefoot runners. I have yet to meet a barefoot runner who didn’t have to deal with some kind of blister, small, large, blood blisters, you name it”, says Tellman Knudson, barefoot running expert and founder of

Rather than ignore them, barefoot runners should treat their blisters right away, to prevent them from worsening, allowing them to minimize their time away from running.

Knudson offers three ways barefoot runners can deal with blisters they get from barefoot running.

The first thing barefoot runners should do is simply take some time off. Allow one to three days for the blister to heel and go down before running again. “I find that once the blister is totally flat and hard I can go out again, if I don’t overdo it immediately”, says Knudson.

Another option is to use Moleskin to pad around the blister. Moleskin is available at most pharmacies and running supply stores. Runners usually apply an oval shape piece that is larger than the blister and cut the inside of it out; that way the Moleskin acts as a lift or pad around the blister, which helps prevent pressure being applied to the blister when running on it.

Finally, Knudson suggest that barefoot runners use Bezoin, rubbing alcohol, or iodine to disinfect their blisters. “Benzoin has a nice property of also making the area of your foot stickier; which can help hold on any Moleskin you may be using to treat your blister” says Knudson.

Rubbing alcohol or iodine can be used each night to disinfect the blister area.

Download the “Fire and Ice Barefoot Runner’s Survival Guide to Barefoot Running” at


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