Blisterhelp, 3 Byland Road, Whitby (2025)

17/12/2025

How to stop foot swelling during desert ultramarathons

Foot swelling is inevitable… but excessive swelling is preventable. Here’s what I recommend after years in desert medical tents:

🔥 Train for heat, real heat. Heat chambers, warm-climate trips, or even a treadmill with the heating turned up!
👟 Shoes: wider, with a thumb’s width at the toe.
🧦 Armaskin liner socks, reduce friction and limit fluid build-up.
🧊 Keep the neck cool: FroggToggs scarves work brilliantly.
🧴 Apply anti-chafing products strategically.
💧 Balance electrolytes
⬆️ Elevate your feet at every checkpoint, even 10 minutes helps.

Small adjustments create huge outcomes in the desert.
Your feet will thank you at mile 200.

If you have an event coming up in 2026, please read our blogs, they will help you complete it.

https://blisterhelp.co.uk/blog/understanding-foot-swelling-oedema-in-desert-ultramarathons/

09/12/2025

Foot swelling in desert ultras, the number 1 cause of blisters.

Most runners think blisters “just happen”…
But in desert ultras like the Marathon des Sables, the REAL culprit is foot swelling (oedema).

Extreme heat causes vasodilation, plasma leaks into the tissues, hydration becomes complex, and gravity pulls every drop straight into your feet. Add sand, pressure, and multi-day strain… and suddenly you have a bigger foot inside a smaller shoe — the perfect recipe for blisters.

Understanding oedema isn’t optional. It’s the difference between finishing strong or limping into the medical tent.

I’ve worked as an expedition podiatrist at MDS, Fire & Ice, London Marathon and GNR - and swelling is one of the most preventable, yet most overlooked, causes of foot failure in the desert.

Your feet aren’t the problem.
Your environment is.

https://blisterhelp.co.uk/blog/understanding-foot-swelling-oedema-in-desert-ultramarathons/

04/12/2025

From the Marathon des Sables to the Fire & Ice Ultra, I’ve seen every kind of blister you can imagine, from small heel hotspots to complete forefoot degloving.

In every case, one truth remains: the body adapts to what it’s trained for. The skin, the tissues, even your pain tolerance, all can be conditioned.

Too often, runners focus on cardiovascular endurance and neglect their feet until it’s too late. But your feet are your only true contact point with the desert. Treat them like the vital equipment they are.

In my work as an expedition podiatrist, I help runners prevent and manage blisters before they end their race. My latest blog explores why forefoot and heel strikers develop different problems, and how both can prepare effectively.

Because no matter how strong you are, you can’t outrun pain.

https://blisterhelp.co.uk/blog/forefoot-vs-heel-strikers-blisters-in-desert-ultra-running/

24/11/2025

The desert doesn’t forgive poor preparation

The desert is a brutal teacher. It punishes every weakness, and your feet are first in line.

Whether you’re a seasoned ultrarunner or a first-time adventurer, blisters are an equaliser. They don’t care about your fitness level, only your readiness.

Proper preparation means conditioning the tissues of both the heel and forefoot, choosing footwear that fits with your gait, and paying attention to hotspots before they escalate. Every minute spent on prevention is an hour saved on the course.

In the desert, comfort is endurance. Prevention is performance.

👉 Explore my in-depth guide for desert blister prevention.
https://blisterhelp.co.uk/blog/forefoot-vs-heel-strikers-blisters-in-desert-ultra-running/

21/11/2025

⚠️ IF chafing prevention fails, here's what can help soothe affected skin:

Flamazine
Flaminal
Biafine

BUT here's the truth: treating chafing in a desert ultra is damage control. PREVENTION is everything.

Key prevention strategies:
🔹 Choose moisture-wicking, anti-chafing clothing
🔹 Use products formulated for extreme conditions
🔹 Apply protective products in the right order (cleanest areas first!)
🔹 Wear disposable gloves during application to avoid contamination

In desert environments, every small issue gets magnified by heat, dryness, and relentless effort. Don't wait for problems to arise!

Read my blog and if you have any question, please get in touch.

https://blisterhelp.co.uk/blog/intimate-chafing-during-ultramarathons-in-the-desert/

14/11/2025

When every step hurts

A blister might look small, but it can stop a runner dead in their tracks.

Once the skin separates and fluid fills the gap, pressure and pain increase with every stride. And if infection sets in, common in hot, sandy conditions, a simple blister can become a medical evacuation.

The good news? Blisters are preventable. But not with a single product or magic tape. Prevention starts with understanding why they form, friction, pressure, moisture, and poor conditioning.

In desert ultras, your gait changes constantly. Heels get punished on descents, forefeet on climbs. By varying your training to include both, you prepare every part of your foot for what’s ahead.

As someone who’s treated hundreds of blisters in expedition races, I can tell you: a little preparation goes a very long way.

👉 Read the full article: Forefoot vs Heel Strikers: Blisters in Desert Ultra Running https://blisterhelp.co.uk/blog/forefoot-vs-heel-strikers-blisters-in-desert-ultra-running/

08/11/2025

If you’re preparing for a desert ultra, here’s a truth few talk about: you’ll spend more time walking than running.

Even the fastest competitors in the Marathon des Sables walk for large portions, especially on climbs and soft sand stretches. And yet, most runners don’t train for that.

For forefoot strikers, that’s a problem. When you walk, your heel makes full contact with the ground, and if that tissue hasn’t been conditioned, it’s vulnerable. That’s when heel blisters start forming, slow, painful, and impossible to ignore once they arrive.

Walking in training isn’t a weakness; it’s an essential part of race preparation. Mix fast walking into your long runs, include hilly terrain, and wear the same shoes and socks you’ll use in the desert. You’ll strengthen the skin, reduce friction sensitivity, and improve your endurance all at once.

Train the way you’ll move out there, and your feet will thank you.

Take a read of our blogs to get through your dresser run.
https://blisterhelp.co.uk/blog/forefoot-vs-heel-strikers-blisters-in-desert-ultra-running/

03/11/2025

As an MSK expedition podiatrist specializing in blister prevention, I've supported runners at some of the world's toughest events:
✅ Marathon des Sables
✅ Fire and Ice Ultra
✅ London Marathon
✅ Great North Run

In April 2025, I helped a group successfully navigate MDS by preventing the issues that sideline so many runners: chafing, blisters, infections, and more.

My mission? Share what I've learned so YOU can avoid these painful mistakes and achieve your ultra goals.

Because every runner deserves to cross that finish line comfortably. 🏆

Read my blog or get in touch if you have questions about intimate chafing and blister prevention.

https://blisterhelp.co.uk/blog/intimate-chafing-during-ultramarathons-in-the-desert/

25/10/2025

Clothing matters MORE than you think! 👕

Example: "Step One" underwear features moisture-wicking fabric with anti-chafing panels on the inner thigh. Both men's and women's versions have proven incredibly effective for preventing thigh, groin, and testicular chafing in desert conditions.

They now offer bras too—purpose-built gear for serious athletes.

Combined with the right anti-chafing products, quality kit creates a protective barrier against the friction, heat, and humidity that cause problems in extreme events.
Remember: In a multi-day desert ultra, what works for a local 10K won't cut it. Upgrade your gear. Upgrade your experience.

🔗 Invest in prevention. Your body will thank you at mile 150.

Read my blog on intimate chafing or get in touch with questions.
https://blisterhelp.co.uk/blog/intimate-chafing-during-ultramarathons-in-the-desert/

17/10/2025

🔥 Desert ultras present the perfect storm for chafing:

No running water to clean and reapply products
Extreme heat causing products to melt
Wind-blown sand aggravating sensitive skin
Relentless humidity keeping skin moist

The solution? Choose products designed for EXTREME conditions that won't melt, clog, or rub off easily. Products like 2Toms ButtShield and SportsShield are formulated to stay put even in brutal desert environments.

Pro tip: Use single-use wipes in multi-day events to reduce infection risk. Save the rollerballs for when you have daily access to proper hygiene.

Preparation = Performance 💪

Take a read of my blog or get In touch if you have questions.

https://blisterhelp.co.uk/blog/intimate-chafing-during-ultramarathons-in-the-desert/

09/10/2025

Let's talk about what no one wants to discuss: intimate chafing in ultramarathons. 🏃‍♀️

Did you know chafing can turn from uncomfortable to catastrophic in multi-day desert races? As an MSK expedition podiatrist who's worked at Marathon des Sables, Fire and Ice Ultra, and major marathons, I've seen it all.

The good news? It's largely preventable when you know what to do.

Common chafing zones: inner thighs, groin, buttock crease (yes, "chef's arse" is real!), underarms, and more.

Don't let embarrassment stop you from preparing properly. Your future self will thank you!

Take a read of my blog, or get in touch if you have questions.
https://blisterhelp.co.uk/blog/intimate-chafing-during-ultramarathons-in-the-desert/

23/09/2025

Get ready for your winter walks with our sock collection

https://blisterhelp.co.uk/product-category/socks-for-blister-prevention/

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