STAYING SUB-BLISTER AT BADWATER

Dear Badwater People,

     Normal people would not even consider doing Badwater. In case you think you might want to do it and be successful, preventing blisters is an important factor. Denise Jones, First Lady of Badwater has written a booklet entitled: “Badwater Bad Feet Blister Booklet.” It can be found posted at:

http://badwaterultra.com/blisters.html

Or it has been “copied and pasted below.” (Pages 3, 4, and 5)

     I am using the newly coined term “sub-blister” which is a spin off of “sub-barf.” I picked up the later term from a biking friend and felt compelled to introduce both terms to the ultrarunning world. The “sub-barf” thesis has already been turned in and has already received some remarkable rave reviews. I have borrowed some terms from the medical profession, as you will be able to tell in the “categories” portion in the second column of the table.

     I have developed blister categories listed in the table below. Along with the types of blisters is a vivid description of the different kinds of blisters that can be encountered even before reaching Furnace Creek Ranch at 17 miles. If not, there is an even better prospect of witnessing this important endurance, adventure-racing phenomenon along the way near the Salt Creek turnoff (30 miles) and the Devil’s Cornfield (35miles) as one progresses to SPW. This is the so-called BlisteroThon in its earlier and, for some, the final stage. SPW (Stovepipe Wells) Village at 41 miles is a good place for the BlisteroRama, which is a spectacular festival or even carnival depending on the number of attendees and the magnitude of the blisters. .

• Room for more categories!!!
• ** Improve description???
• *** Suggest changes in recommendations
•  

     Thank you for your undivided attention. I am sure you will have your own ideas about the above disorders. I would welcome any suggestions, alterations, additions, or deletions, etc. Please keep a diary and share your journey with Denise and me. There may be a book coming on.

Sincerely,

Badwater Mayor Ben and First Lady Denise Jones

Note: Below is the text from Denise’s Blister Booklet.

Badwater Bad Feet Blister Buster Booklet
By First Lady Denise Jones

(Click this image for a large view of a perfectly taped foot.)

     Running Badwater is the true test of an athlete’s endurance, training, tactics and proper body maintenance. One of the obstacles that seems to prevent many from finishing is problems with blistering. Before competing in my first Hi-Tec Badwater race in 1994, I had the privilege of Rhonda Provost teaching me foot-care techniques. (She’s the only woman to have done the double-crossing from Badwater to Whitney and back in 1995.) Since that time, I’ve taken advice from other runners as well, with the hopes that we could devise some way to prevent the inevitable blistering problems that develop during this event. When I competed the second time in 1996, I was able to finish the race with NO blisters at all by using the following techniques. My hope is that these tips will help you, the competitor, successfully travel this course in more comfort, due to sharing the techniques I have learned over the years.

     I have seen and worked on feet so unbelievably blistered from this event it would make you think they have been boiled in oil. Often it has been a complete surprise to the athlete, as more often it seems many have taken it for granted that they won’t blister in Badwater because they don’t blister in other 100 milers. Please take the precautions, and maybe you can get through this event without them! Even with these measures I suggest, it’s not always the cure. In 1998 I spent significant time with Robert Thurber from Texas. By Panamint (72 miles) even with prior taping, his feet were so bad he had to be carried off the course. I tried everything to prevent this from happening to him, but his calluses were very thick, and he had blistered massively on his heels under them.

     I also highly recommend the book advertised in UltraRunning Magazine, "Fixing Your Feet", by John Vonhof. It is a very complete practical synthesis on proper foot care. He goes into a lot of specifics on every detail of foot care, and where things can be purchased. It’s just great and I believe every competitor would benefit form using it as a reference.

     My booklet is specific to Badwater, therefore it might differ somewhat from the techniques that Vonhof recommends in his book.

Items for foot care box:
o Swabs (for applying benzoin.)
O Toe nail clippers, fingernail file, pedicure file.
O Alcohol swipes
o Tincture of Benzoin (it also comes in spray.)
O Sharp scissors (very pointed.)
O Tweezers to pull blister out to cut a hole in it.
O Tapes (Microspore and Elation.)
O Foot powder (Reabsorb.)
O Betadine (for cleansing.)
O Extra Socks
o Second Skin (A gel for burns and blisters.)

Preparation of Feet Prior to Competition.
File down any calluses with a pedicure file so that if a blister develops you can get to it so it can be treated. If thick calluses are allowed to remain, they are next to impossible to get underneath to fix the blister during this event. Many times it has caused an athlete to drop out. Make sure toenails are trimmed (square) and file them so no rough edges remain.

Pre-Taping:
I recommend pre-taping the night before the race so the tape has time to conform to your feet. By taping the night before, it’s one less thing to get together on race day, and if anything comes unstuck it will take less time to fix. Micropore (by 3M) seems to work well (it is like paper) and conforms to the shape of the foot. Another tape that has been helpful is Elastikon (by Johnson & Johnson). It is slightly thicker and stretchy for the heels and balls of the foot and it is breathable. I DO NOT recommend duct tape. We have found that duct tape doesn’t breathe and causes the area that has been taped to become edematous, sometimes causing worse blisters underneath the tape. It also tears the skin that has been taped when it’s removed, causing a great deal of pain. Pre-tape any areas that have blistered before, or might be a friction point. Spread Tincture of Benzoin over the area to be taped. Allow the Tincture to become tacky, and then tape as flatly and neatly as possible. Cut off any wrinkles or corners of the tape. Tincture of Benzoin can be purchased at a pharmacy.

Socks:
Make sure you’ve tried your socks prior to the event. Everyone seems to have his or her own favorite. Ultrathins, double layer, Ultimax, and Thorlos are all good. Seams are sometimes a problem. Sometimes it helps to turn the seam-side out. Any sock needs to fit well, with no wrinkling. Cotton socks provide no wicking and tend to make balls (pills). Any amount of sand in a sock seems to cause blistering.

Shoes:
Make sure shoes aren’t black. They absorb too much heat. Make sure insoles are insulating. I wear very padded orthotics that also provides insulation against the heat. Consider extra cushioning but don’t try something you haven’t trained with. Anklet nylons have been used to provide the innermost layer, then ultrathin socks. Personally, I found them too slippery. They caused my feet to move around too much in the shoe, which can also cause blisters. Have an extra pair of shoes available in case your feet swell. It also helps to keep them in a zip-lock bag in the ice chest, if you have room, to keep them cool. I’ve been able to complete the race in the same pair of shoes, however.

Treating Blisters After They Develop:
Clean the area with alcohol. Drain blister by cutting a hole in it, (a small hole not a pin prick.) This prevents the blister from refilling. Place Second Skin over the blister. Try to leave skin intact over the blister. Treat the area with Tincture of Benzoin, once again, so that the tape will stick. Tape over Second Skin. Once the skin is moist from sweat, it’s harder to get the tape to stick. I use foot powder (Zsasorb) to dry the feet after the benzoin and before the taping.

Lanolin or Vaseline:
Some runners like to use these preparations to prevent blistering. I have found that they don’t work for me. The drier I can keep my feet, the better. However, if using such a preparation has worked for you and you’ve trained in the desert with it, then by all means use it!

Compeed:
I have had no success using Compeed for Badwater. Others have used it to alleviate the pain of a blister quickly. The problem seems to be that it might help at the immediate time, but trying to get it off is a nightmare. It sticks to the skin and shifts. I treated three athletes last year that were in terrible pain from Duct Tape and Compeed. They wanted to climb Whitney after the race and their feet were in such bad shape they could hardly walk. In trying to remove it, the skin over the blister and the tissue underneath often comes off. The raw flesh is very tender and susceptible to infection. You might try it as a last ditch resort, but I’ve treated some very painful feet due to it’s use.