Badwater Badfeet

by Denise Jones

As I drove by, it was apparent that the runner was having problems with his feet. I called out the window, “Do you need help?” His crew member exclaimed, “Oh, yes!” I pulled over, got out and trotted over to the other side of the road where the runner sat on the bumper of his crew vehicle. I introduced myself, although the runner and crew already know who I was. They watched my foot clinic after the pre-race meeting before the Badwater Ultramarathon.  Obviously, to my dismay, they had not gotten the proper information regarding foot care. This runner sat with a troubled look as I examined his feet, which were still in his shoes. Remarkably, due to his painfully blistered toes, he had taped a rock to the bottom of left shoe with duct tape. I was stunned! In his desperation to alleviate the pain from his blistered toes, this invention was borne. He had a combination of the wrong socks (all cotton), shoes that became too small once his feet swelled after 115 miles, and virtually no adequate tape with which to repair his throbbing feet. 

After nearly and hour and a half, I was able to drain and dress his blisters and cut the toes out of his shoes so that the swollen nubs called toes could become less crowded. Possibly, if he had been better prepared, he could HAVE gave finished Badwater 2000 in more reasonable comfort, at least foot-wise. I was pleased to learn that after that session of repair, he was able to complete the distance and finish the race. He thanked me over and over for helping him.

After nearly a decade, I have used a myriad of combinations to insure feet could handle the stresses of the Badwater Ultramarathon. Through this trial and error method, I have devised a SYSTEM of foot taping that seems to work specifically for racing on pavement in temperatures exceeding 120 degrees. It has been my experience that if I can get a runner to pre-tape, then it helps prevent a lot of wasted time as the race progresses.  Blistering, if it does occur, is subsequently not as major and more treatable. These techniques have (jokingly) earned me the title of “Blister Queen” of Badwater . Without a doubt there are other techniques that have worked in Badwater to prevent blistering. I would again recommend that you try this method in training first to see if it works for you.

Outlined below are my techniques for Badwater pre-taping. I recommend getting a small tackle box to have all the items needed to properly care of the feet. Items for the foot care box INCLUDE:

• Tincture of Benzoin – a tape adhesive/adherent
• Swabs – for applying Tincture of Benzoin
• Alcohol swipes
• Betadine swipes – for cleansing a drained blister
• Toe nail clippers, tweezers, fingernail file, pedicure file
• Sharp sterile scissors, needle, scalpels and thread

• Foot Powder or spray to dry feet before putting on socks
• Second Skin (burn gel for burns and blisters)
• Avon Silicon Body Glove – a lubricant to place underneath the Elastikon so it can be removed without removing the skin (sometimes when trying to peel off duct tape and Compeed, it’s taken scalpels to get it off). 
• Surgical Gloves
• Flashlight
• Glasses (if you need them for close work)

Tapes include:

• Micropore paper tape (it acts like skin and is breathable) ½ and 1 inch
• Elastikon tape for the larger areas of the foot.  It comes in sizes 1, 2 and 3 inch

            I use the 2-inch for the balls of the feet and the heels or the 3-inch if I have used              

            to tape the entire sole of the foot.

Preparation of Feet Prior to Competition

This is specific technique for hot pavement in dry desert heat:

File down any calluses with a pedicure file so that if a blister develops it can be treated.   If thick calluses are allowed to remain, they become next to impossible to get underneath to drain. Thus, the blisters become larger and more painful. Many times, this has caused an athlete to drop.  Make sure toenails are trimmed (square) and file them so no rough edges remain. 

I recommend that runners first train in the conditions for the race intended. Once a runner has trained in this environment, it becomes evident what areas of the feet are prone to problems and can then be pre-taped. Just as training for the distance is vitally important, so is tying the technique of taping in training prior to the race.  AT THE BADWATER TRAINING WEEKEND, I offer a pre-race taping clinic. Recently, I have even produced foot-taping video which should be helpful.  IT SHOWS  the actual products BEING USED and MY taping technique on a model. It is titled “Badwater Badfeet Blister Buster Video If you are interested in purchasing any of the products you can refer to John Vonhof’s book, it has all the resources.

Pre-Taping

I recommend pre-taping the night before a race and wearing socks to bed to help the tape conform to the foot. By taping the night before, it’s one less thing to get together on race morning when nerves are already on edge. If anything comes unstuck during the night it can then be re-stuck. I use John Vonhof’s book, “Fixing Your Feet”, and follow the instructions in all taping technique.  It’s a must to have on hand!!

Most importantly ~ when I use Elastikon on the larger areas of the foot, it’s imperative that first Tincture of Benzoin is FIRST swabbed onto the area where the edges will be.  This sticks the edges of the tape to the foot. Then, around the perimeter of the edges I use the ½” Micropore to seal the edges. Otherwise I have found that the Elastikon tape rolls and creates a ridge ~ which will blister. So, I must stress that all Elastikon on the large areas of the foot are taped on the edges with Micropore tape. That means more Tincture before placing the sealing of the edges. Micropore will not stick without tincture. Micropore tape is used on the toes, again preparing the toe with Tincture first. If the ends of the toes blister, then I tape over the top of the toe first, then around the toe to encase it like a glove. I make sure that all areas of the toe are secure with no gaps and no ridges. If a corner is bulky, I cut it off and secure it with more tincture. If one toe is taped and the toe next to it is not, make sure the tape is absolutely smooth so that the rubbing that occurs in running will not blister the untapped toe next to it.

After taping use foot powder to keep feet dry within the socks. (MOVED FROM BELOW)

Socks:

Make sure you’ve tried your socks prior to the event. Everyone seems to have a favorite.

Make sure the seams are flat or turn the socks inside out. What doesn’t work is cotton.  You need socks with wicking properties. John has a variety of sock suggestions in his book. 

Shoes:

Make sure the shoes aren’t black, as they absorb heat. Orthotics or extra insoles provide extra insulation from the heated pavement. Take several pair of shoes, larger sizes, so that if your feet swell in the event you can change to a larger size. You can also keep your shoes and socks cooler if you have room by placing them in ziplock bags in the coolers. It’s also a good idea to keep the tape in a ziplock in your cooler too because the adhesive melts in the desert heat, even in the footbox. Then it won’t adhere to the foot. Have some scissors on hand that can be used for cutting the toes out of your shoes to alleviate friction. This has saved many runners. 

It is my desire that this information will be of help to anyone who attempts to run in the Badwater Ultramarathon or any race that involves pavement in temperatures exceeding 100 degrees.

Denise Jones

First Lady of Badwater

Blister Queen

Badwater Ben and First Lady Denise Jones are the Training Clinic Hosts for the Badwater Ultramarathon each year during the weekends of Memorial Day 

Website: http://www.badwaterbenjones.com

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