Arch blisters when running

[VivaLeBeaver]

When I started running years ago I got bad arch blisters. At the time I had ASICS neutral trainers, tried other trainers, loads of different running socks, Vaseline, zinc oxide tape, etc. Always got them after about 2k! So not long distances.

Went to a running shop, they said I over pronate and got support trainers. Same problem. Went back, got some Brooks support trainers and everything was fine.

Fast forward 2 years and I got a stress fracture from too much running. Saw a podiatrist who said my level of over pronation is off the scale and sold me some custom orthotics. Told me because if the orthotics I now need neutral trainers so back to running shop today and got some Hokas.

Went on treadmill this evening and within 5 mins got blister in same places I used to in both feet. Pulled the orthotics out and trainer was still rubbing in the same place. Tried loosening the laces quite a bit and still the same issue.

Has anyone got any ideas what I can do. Will the shop take the trainers back if I’ve run for ten mins on a treadmill with them? Dunno whether to put my orthotics in my old Brooks which I know don’t give me blisters but then if I have a combination of orthotics and support trainers I will have too much build up. Or maybe if the shop will swap my trainers for neutral Brooks and see if they fit my feet better?

My local running shop states you can't return shoes after running outside so they may be ok with you only wearing them on the treadmill. If your Brooks shoes worked fine without causing injury or blisters then it sounds like a good idea to stick with those and not the orthotics. There are some schools of thought among physios that dislike orthotics and suggest people would be better to strengthen ankle and foot muscles instead, so possibly a running physio would be able to advise you - although you've had to cough up a lot of cash already!

I need the orthotics according to the podiatrist. The brooks don't have enough support for overpronating and I got stress fractures. My feet/ankles are out of alignment. Podiatrist reckons it was caused by running without enough build up in the trainers.

I am trying to build up ankle strength with a lot of exercises as well. I've seen a running physio but haven't seen him for a bit so not sure what he would say about the orthotics.

Am going to ring the shop later to see if I can return.

I had the same issue. Arch blisters solved by support trainers (Brooks) and orthotics that were prescribed by a podiatrist that then gave me arch blisters again. I've reverted to Brooks, and saw a physio after picking up injuries, who approved of the return to the Brooks (putting the orthotics in a neutral trainer removed all the cushioning, she said ), and basically said the issue was a combination of tight calves and weak glutes and gave me strength exercises to do, which worked. I'd stick with the physio and the Brooks for now, or be prepared to take out shares in Compeed....

Quite honestly if you hyperpronate that excessively then I would not advise running as a sport for you, I'm not surprised you had a fracture and as soon as I saw this post I thought you must hyperpronate and your navicular must touch the ground when you run.
The blisters are telling you something - that there is too much pressure on that area, normal feet don't get arch blisters.
That also means there is enormous strain on your ankles, knees and hips and resulting tendon damage that will cause chronic injury.
It doesn't really matter what trainers or insoles you wear. You would have to have custom made trainers with memory poron moulded integral insoles if you wanted to pursue running safely and they cost a lot of money.
I would suggest stop the damage now and take up another sport like cycling or swimming or you will seriously regret your choice of sport in years to come.

Also this type of foot shape is NOT caused by wearing the wrong shoes or lack of build up, it's a hereditary foot shape that you would have had all your life.

Thank you. I think you're right about having to stop running. Will carry on with the ankle exercises and glute strengthening. I've had SI joint issues before and physio said I had weak glutes so that makes sense.