Newbie - trainers causing arch blisters

Bishop22

Hi, I have recently taken back up running, at the moment its circuits around the 2k local park. Previously I ran on treadmills in the gym and I do keep semi fit by swimming. I have built up to 10k on the running however I continually get blisters on the arches (instep?) of my feet, its worst on the left foot.

Did a gait analysis last Saturday and they said I was very slightly pronated.

I was recommended 1000 mile socks by a triathlon friend but these haven't made much difference either, nor has applying strips of zinc oxide tape to that area before a run. If I recall correctly I had the same issue a few years back on the treadmill wearing Nike Air trainers. Currently I use Asics flashfire with duomax printed on the sole.

Have to get over this issue as its preventing me from advancing, goals are to run a competitive 10k and then maybe a half marathon this year. That would be so rewarding for me, it just has to happen :-)

Any recommendations on a new pair of trainers. I have another theory that my current ones might be a half size too big and thats causing my foot to move and hence the friction.....

Sorry if its too much information. Many thanks.

macinalli

I had a similar issue before with Asics runners. Their insoles are quite hard and were wearing on a part of my instep and leading to blisters. This happened to me twice, so I've just moved away from Asics altogether. I didn't find a way to solve this, and there was no way I was throwing away a good pair of shoes so I just broke them in very slowly. After about a month either my foot toughened up or the insole softened, but the problem went away.

For the last couple of years I've stuck with Brooks runners - have never given me any blister problems and seem to be the best fit for me.

ck83

Bishop22 wrote: »

Hi, I have recently taken back up running, at the moment its circuits around the 2k local park. Previously I ran on treadmills in the gym and I do keep semi fit by swimming. I have built up to 10k on the running however I continually get blisters on the arches (instep?) of my feet, its worst on the left foot.

Did a gait analysis last Saturday and they said I was very slightly pronated.

I was recommended 1000 mile socks by a triathlon friend but these haven't made much difference either, nor has applying strips of zinc oxide tape to that area before a run. If I recall correctly I had the same issue a few years back on the treadmill wearing Nike Air trainers. Currently I use Asics flashfire with duomax printed on the sole.

Have to get over this issue as its preventing me from advancing, goals are to run a competitive 10k and then maybe a half marathon this year. That would be so rewarding for me, it just has to happen :-)

Any recommendations on a new pair of trainers. I have another theory that my current ones might be a half size too big and thats causing my foot to move and hence the friction.....

Sorry if its too much information. Many thanks.

I used have the same problem... And I too am a bit of a pronater. I got running shoes specifically for pronaters. Asics do a running shoe that only corrects a small bit, if you're only a small bit pronated, then anything more would be too much. Go to a sports shop and try on a pair of asics GT2160/2170/2180 or whatever version they're on now... (Every time a new style comes out the number goes up by 10, but the mechanics of the shoes itself doesn't change). The other poster is right... Other asics shoes have quite a high arch, and that combined with the position of your foot is probably causing your blisters. The 2170s slightly correct the foot position so the arch doesn't aggravate.
That's what worked for me anyhow!!! My only problem now is that I can't muster up the determination to run anywhere!!!

Bishop22

Thank you macinalli and ck83, all advice is appreciated. I shall go and look today at the GT2160/2170/2180 and talk to the shop staff about the specific issue I'm trying to overcome.

Eisenberg - I don't know what it means, thats what I heard from a triathlon shop that ought to know what they are talking about having reviewed the computer footage of me running on their treadmill. I'm not in the know any further and currently not seeking any further physio advice. Whats most useful is hearing from forum members who had and successfully treated the same issue.

Thanks all.

ck83

Bishop22 wrote: »

Thank you macinalli and ck83, all advice is appreciated. I shall go and look today at the GT2160/2170/2180 and talk to the shop staff about the specific issue I'm trying to overcome.

Eisenberg - I don't know what it means, thats what I heard from a triathlon shop that ought to know what they are talking about having reviewed the computer footage of me running on their treadmill. I'm not in the know any further and currently not seeking any further physio advice. Whats most useful is hearing from forum members who had and successfully treated the same issue.

Thanks all.

If you're in a geographical location that allows, I'd recommend going to a specialist running shop (eg John buckleys in cork) for your running shoes. They're expensive, so it's worth getting the right ones. If staff are properly trained, they shouldn't need gimmicky machines to tell you what you need. They should be able to tell by looking at you walking in your bare feet.

Pronation just means that one of the bones is positioned slightly inwards, instead of in neutral, leading to a flattening of the arch. Lots of people have it, to varying degrees... Very mild like the op (and me), or more severe, like people who have knock knees.

plodder

Use compeed blister plasters (the large heel ones) until the skin heals and toughens up. You'll be able to continue running even with the blisters, they are so effective. Make sure the whole blister and a good bit of surrounding skin is covered by plaster though. So, use a few if necessary. I'd try that first, and see if it solves the problem before changing shoes, unless you are fairly sure they don't fit properly. I was never impressed by 1000 mile socks, but it's worth investing in good socks anyway.

sconhome

Bishop22 wrote: »

I have built up to 10k on the running however I continually get blisters on the arches (instep?) of my feet, its worst on the left foot.

1st Question, what are your arches like?

Blisters are most likely caused by the choice of shoe.

Bishop22 wrote: »

I was recommended 1000 mile socks by a triathlon friend but these haven't made much difference either, nor has applying strips of zinc oxide tape to that area before a run.

Won't really make a difference if the shoe is not right for you.

Bishop22 wrote: »

Any recommendations on a new pair of trainers. I have another theory that my current ones might be a half size too big and thats causing my foot to move and hence the friction.....

The friction won't be caused by the size of the shoe particularly.

The Duomax posting is providing too much resistance under your foot so when your arch flexes you are rubbing off the medial posting of the Duomax. If you look at the outside of the shoe you will see that the Duomax blends into normal white cushioning foam and this is most likely the location of the blistering (?).

The change in the material resistance and the flex of your foot (or possibly flat footed) is irritating the instep of your foot near the arch or behind the big toe joint.

A flatter shoe which offers guidance to correct over pronation would be ideal, Mizuno Inspire is a good shoe for people who present with this type of issue. Pain or irritation to the bridge of the foot (area under laces) is normally due to laces being too tightly tied.

Depending on the degree of over pronation and the distances you are running there is a shoe that will suit you better than that one. Go back to the store if you can or call them and explain your experiences. Shoe is just not working out for you.

blockic

amphkingwest wrote: »

A flatter shoe which offers guidance to correct over pronation would be ideal, Mizuno Inspire is a good shoe for people who present with this type of issue. Pain or irritation to the bridge of the foot (area under laces) is normally due to laces being too tightly tied.

Depending on the degree of over pronation and the distances you are running there is a shoe that will suit you better than that one. Go back to the store if you can or call them and explain your experiences. Shoe is just not working out for you.

Great advice as always. I'm a slight over pronator and had this exact issue with asics. Foundation 9s I think. Had to abandon them after a month and moved to Mizuno Inspire. No issue with arches since.

Edit: Have neutral arches.

adavis58

I would recommend going to a local shoe store that specializes in running shoes and get properly fitted.
I wear the Asics GT-2170 and it is good for me, but if that is not the right shoe for you it will not help.
Good wick a way socks can help, I wear thorlos and they have helped alot.
Art
http://fitatfifty-art.blogspot.com/

Bishop22

Good advice, thanks adavis58

Munstermad

Had the very same problem, matching long blisters on both arches, when I went for a new gait analysis they were unsure I needed the duomax supports but I was reluctant to give them up as had terrible shin splints in a neutral runner.. Use 100 mile sox, compeed blister plasters and with the new asics duamax runners so far so good... However my trainer said he used asics for years and all of a sudden started getting blisters and changed to New Balance runners and has never looked back...
Best of luck!!

Bishop22

I was looking at New Balance 580 V3 on Saturday. Look very flat inside, nothing much to cause blistering. Only 60 euro in Sportsworld in Heatons.

Here's a link, not sure if its ok to post like this if not then Mods please remove.

http://www.sportsworld.ie/Product/New-Balance-580V3-Running-Shoes-Mens/275768/1001010000

Emer911

If the blisters are persistent and the socks / tape isn't any help then it must be the shoe.
My sister had blisters on the arch of her foot after any run over about 4 miles, until she eventually went to the Amphibian King shop in Galway and bought a pair of mizunos (she wore assics before that) and she hasn't had a blister since.
Can't say which mizzuno shoe I'm afraid.
The point is, the shoe needs to suit your foot (not just your gait) so try a few before you buy and don't go with a brand just because...

And I'm an assics girl myself, so not dissing them or anything! Great shoe, just maybe not for everyone