General Discussion Triathlon Talk » Midfoot strike - blisters on balls of feet? Rss Feed  
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2013-01-29 12:07 AM

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Subject: Midfoot strike - blisters on balls of feet?

The title really says it all. I've basically been getting blisters on the inside of the balls of my feet since I "converted" to a mid'ish foot strike. After about half an hour or 45 minutes, they kick into high gear.

I have had this problem with 4 different sets of shoes (including the ones that I used to run in just fine but subsequently gained weight and changed my running style), I've used almost every sock I can think of (Injijis, Wrights, Belagas, other tech socks of varying styles, cotton, wool, and even tried barefoot in my Trail Gloves). I'm currently doing most of my running in Brooks Pureflows. 

I can't really change "back" to a heel strike because I know how much faster and efficient I am now (noticeably less tired and noticeably faster on the same runs). 

I've tried BodyGlide (no real help), I've tried a regular anti-perspirant and then BodyGlide on top (that helped but not enough).

I'm training for a half so this HAS to stop. Any advice would be GREATLY appreciated!

Thanks!



2013-01-29 12:23 AM
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Subject: RE: Midfoot strike - blisters on balls of feet?
Try different socks.
2013-01-29 12:36 AM
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Subject: RE: Midfoot strike - blisters on balls of feet?
I have had blister issues in the past.  It was often, for me, my feet just getting used to a new pair of shoes (even if they were the same brand/style).  Duct tape was my friend.  Stops the blisters I had from getting worse while my feet H'd TFU.
2013-01-29 12:43 AM
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Subject: RE: Midfoot strike - blisters on balls of feet?

Do you strike in front of your hips or directly under? If you stride in front you may feel your feet slide forward in the shoe causing the chaffing that eventually produce blisters.

You can also hear it, when you strike under your hips, the strike does not become a stopping force and it's possible to run almost silently.



Edited by erik.norgaard 2013-01-29 12:51 AM
2013-01-29 4:10 AM
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Subject: RE: Midfoot strike - blisters on balls of feet?
Moleskin works pretty well,give that a shot. I agree with Erik in the above comment though. The blisters are being caused by where you strike and your form when you do. Slightly more bend in the knee will let you land under your body more and create less stopping friction. It is a signicant audible change that you can listen for. If you've tried all different kinds of shoes, socks, lubes a d it still happens, the problem has to be in your form. My guess is that you need to work on your core
2013-01-29 5:25 AM
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Subject: RE: Midfoot strike - blisters on balls of feet?
erik.norgaard - 2013-01-29 1:43 AM

Do you strike in front of your hips or directly under? If you stride in front you may feel your feet slide forward in the shoe causing the chaffing that eventually produce blisters.

You can also hear it, when you strike under your hips, the strike does not become a stopping force and it's possible to run almost silently.

Ding, ding, ding! We have a winner! Stop worrying so much about what part of your foot contacts the ground first and instead focus on where it lands relative to your hips. If you're trying to force a mid foot strike in front of your center of gravity, it can cause other issues.


2013-01-29 5:58 AM
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2013-01-29 7:23 AM
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Subject: RE: Midfoot strike - blisters on balls of feet?
TriMyBest - 2013-01-29 5:25 AM
erik.norgaard - 2013-01-29 1:43 AM

Do you strike in front of your hips or directly under? If you stride in front you may feel your feet slide forward in the shoe causing the chaffing that eventually produce blisters.

You can also hear it, when you strike under your hips, the strike does not become a stopping force and it's possible to run almost silently.

Ding, ding, ding! We have a winner! Stop worrying so much about what part of your foot contacts the ground first and instead focus on where it lands relative to your hips. If you're trying to force a mid foot strike in front of your center of gravity, it can cause other issues.

 

I learned that first hand switching to a minimalist shoe. Sure i was landing midfoot, but it was way out in front of my hips. No blisters, but caused a slew of other pain and issues.

2013-01-29 12:58 PM
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Subject: RE: Midfoot strike - blisters on balls of feet?

Very helpful. I was thinking that it was probably something like that. In looking at my runs, I've noticed that it's significantly more noticeable and frequent when I'm running on hilly runs. 

I believe that I will have to re-watch Evolution Running again to get some focus on my proper form.

Thanks for the thoughts - I will work on and let you know if I've figured anything out. 

2013-01-29 4:21 PM
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Subject: RE: Midfoot strike - blisters on balls of feet?

glad to see this thread pop up today.  I've had the exact same problem.  blisters on the bottom/inside of the balls of my foot.  Also running with brooks pureflows which I otherwise love.

I've noticed they get much worse after the first 2 miles and then when I try to leg it out and run fast at the end of my runs they hurt the most.

Is this really a form issue, striking too far in front of me?  I bought these damn $8 anti blister socks which seemed to have helped a little, but hard to tell.

2013-01-29 4:29 PM
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Subject: RE: Midfoot strike - blisters on balls of feet?
I'm thinking soggy socks rubbing against your skin. Your feet sliding around in your shoe? Your socks wick sweat away?


2013-01-29 4:49 PM
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Subject: RE: Midfoot strike - blisters on balls of feet?

Deputy - 2013-01-29 7:58 PM

In looking at my runs, I've noticed that it's significantly more noticeable and frequent when I'm running on hilly runs. 

I think it's very difficult to avoid running downhill. 

manigoat - 2013-01-29 11:21 PM

Is this really a form issue, striking too far in front of me?

Now I'm guessing: But I think that wider shoes or shoes with a roomy toebox can make things worse as they allow you to slide more. A snug fit should keep your foot in place if you slightly overstrike or when you run downhill. 

To OP: you tried all your shoes, but I guess they fit more or less the same? Any snug fit, loose or somewhere in between?

2013-01-29 4:50 PM
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Subject: RE: Midfoot strike - blisters on balls of feet?
I have had some luck with body glide on the blister area AND sock... but like someone said I am probably striking slightly ahead of where I should be.. or maybe I should just try duct tape!
2013-01-29 5:49 PM
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Subject: RE: Midfoot strike - blisters on balls of feet?
erik.norgaard - 2013-01-29 2:49 PM

Now I'm guessing: But I think that wider shoes or shoes with a roomy toebox can make things worse as they allow you to slide more. A snug fit should keep your foot in place if you slightly overstrike or when you run downhill. 

To OP: you tried all your shoes, but I guess they fit more or less the same? Any snug fit, loose or somewhere in between?

Given that the half that I'm running will be mostly downhill, it's pretty unavoidable, yes. 

 

All three regarding the shoes - I used to use New Balance 825LWs but those wore out (and when I went back to running a year or so later and focused on the midfoot strike, the blisters became quite noticeable), then tried some Adidas support style shoes that were the worst of the bunch, some Asics waterproof trail runners (my dog walking standards), New Balance trail runners M809BR that don't seem AS bad, but it still happens, and then moved on to the Pureflows (which I actually love in all other respects...but I don't really blame the shoes). I've also used Merrell Trail Gloves a little bit but only once barefoot and the blisters were very bad but for different reasons. Otherwise, I haven't used those enough to really gauge. 

 

I've read that BG doesn't last very long and I'm a VERY sweaty guy, so I wouldn't be surprised if the potential benefits wear out sooner than my run finishes. 

 

I really appreciate all of the responses as it's a problem that's causing significant issues for me. 

2013-01-30 12:06 AM
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Subject: RE: Midfoot strike - blisters on balls of feet?

Just got back from 8km and I really started to "notice" the hot spots at about 5'ish km. I was trying really hard to stand tall and let my feet land below my hips. I guess I didn't do that great of a job. I also put my footpod on before I left this time (I'd never used it before) and found my average cadence to be only 77rpm (range of 77 - 81 - which I guess translates 154 - 162 foot falls per minute). Seems like I'm pretty far off the desired range. 

 

I'm fat and slow right now, so that could be part of it, too. Today seemed especially slow compared to previous runs, though. Only about 7:30/km. On average, my runs lately have all been between 6:20 - 6:50, so that's a bit disconcerting.

 

Something is amiss and I don't like it. 

2013-01-30 6:07 AM
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Subject: RE: Midfoot strike - blisters on balls of feet?
Moleskin will stop this until feet toughen up. Also get a metronome the one on the chi running website is great I use it every time I run. The faster cadence will help you form as you feet have less time to get out in front of you. I run between 178-182 bps one foot hits the ground on every beep.


2013-01-30 6:45 AM
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Subject: RE: Midfoot strike - blisters on balls of feet?
Oh another thing I thought of is that relaxing my feet and lower body really helps. A couple weeks ago, I had a bad 7 mile run where I was really tight and it tore up my feet. This past weekend, I did a very relaxed 9 mile run and didn't have any problems.
2013-01-30 7:26 AM
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2013-01-30 8:32 AM
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Subject: RE: Midfoot strike - blisters on balls of feet?
I also run very relaxed my legs don't drive me forward in chi running its a controlled fall. In fact I visualize peeling my heal off the ground verses pushing off the ball of the foot. In chi running the cadence stays the same regardless of speed. You lean more for speed.

Ceck out this video on YouTube http://m.youtube.com/watch?v=DgueZ4FcsbQ/>
2013-01-30 8:33 AM
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Subject: RE: Midfoot strike - blisters on balls of feet?
2013-01-30 8:43 AM
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Subject: RE: Midfoot strike - blisters on balls of feet?
Are you striding too far out in front- ?


2013-01-30 8:44 AM
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Subject: RE: Midfoot strike - blisters on balls of feet?
erik.norgaard - 2013-01-29 12:43 AM

Do you strike in front of your hips or directly under? If you stride in front you may feel your feet slide forward in the shoe causing the chaffing that eventually produce blisters.

You can also hear it, when you strike under your hips, the strike does not become a stopping force and it's possible to run almost silently.

Exacatly what i was trying to say in my above post. I agree.

2013-01-30 12:25 PM
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Subject: RE: Midfoot strike - blisters on balls of feet?
tkos - 2013-01-30 5:26 AM

Higher cadence will help, and help get your foot landing in the right spot.

I see you have been all over the map with your shoe choices. Have you been properly fit?

 

Thanks for your thoughts everyone. I'll try some moleskin tomorrow on my next longer run to see if that may help a bit. I've also just downloaded a cadence app to help me get that part dialed in. 

 

As to the shoe choices - yes, I've been "fit" each time I bought my runners. Then again, I'm not sure that the $8/hour people at the local running store are necessarily the most reliable. The first time when I got my NB M825 LWs, they were from a great store (but that is several hours from where I live now) and suited me for many years. It was only after going back to running later that I found blistering to be an issue (and the fact that I could no longer find those shoes anywhere) that I went to a local specialty running store and ended up with the Adidas adiSTAR Rides. These turned out to be awful for me and my feet got absolutely destroyed in them when I ran a HM in 2009 (then again, I wasn't exactly ready for that race and my whole body was destroyed). I don't buy into the whole "Cushioning is better" thing, which is why I liked my M825s in the first place. 

I then went back and sought a lighter weight shoe more in the barefoot style and we talked about several options and ended with the Pureflows. 

I hope these shoes are right for me because I really do love them. They feel great and I run very comfortably in them. 

2013-01-30 12:31 PM
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Subject: RE: Midfoot strike - blisters on balls of feet?

Ihave a similar issue.  I have had 3-4 sets of running/trail shoes and I get the same blister on the inside arch of my left foot.  I have tried adjusting the tightness of the laces, style/thickness of socks, body glide, duct tape in the shoe.

 

Any suggestions?

2013-02-02 12:02 AM
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Subject: RE: Midfoot strike - blisters on balls of feet?

Quick update. I did another 8km route similar to my usual (two laps in the park) and had no noticeable blistering.

Two changes (one is probably insignificant):

1. Wore my defeet tri socks

2. Focused on maintaining a run cadence of about 90 (+/- a bit but I think I did well with it) which I believe encouraged my form.

By the very end and after I finished, I notice some slight discomfort in the area where I usually get them but it could just be sensitivity of previous blisters or it could be slight development of blistering. Either way, I'm going to keep focusing on cadence and see if it helps in the long run.

Thanks for the tips and advice.

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