Ask the Coach: Help! I have a blister before my big race!

Dear Coach,

I'm (running) the Lake Effect Half Marathon and just developed a blister on the inside arch of my foot. I can pinpoint in the shoe the spot that is irritating my foot. Should I put something in my shoe, or bandage up my foot or switch to an older pair of shoes?

- Doris

Dear Doris, 

My first suggestion would be to cover the blister and try to let that heal prior to your race. Personally I like Tegaderm. It is a transparent bandage that helps increase your body's own healing mechanisms. It is fairly lightweight, which makes it easy to be worn during the day when you are not running. You can purchase this bandage at Walmart in the first aid section. It is fairly pricy, but works wonders. 

My next suggestion depends on your training and footwear. If you have only been training in the sneakers that have been bothering you and/ or your old shoes are worn out with too many miles, my suggestion would be to try to get new insoles to cover the spot that has been irritating your foot. If the spot involves more than the insole, you could try taking out the insole, covering the spot with duct tape, then reinsert your insole to hold everything in place. If you use a variety of sneakers to train or have minimal miles on your old sneakers I would avoid any further injury and make the switch! I hope this helps you complete the Lake Effect Half Marathon pain-free and with ease! 

- Coach Bethany

Have a question for Coach Bethany? Email Coach@fleetfeetsyracuse.com.