What Causes Common Running Issues?

Many common foot problems runners face such as blisters, runner’s toes, chafing, foot pain, and odour stem primarily from friction, moisture, poor fit, and inadequate ventilation.

Blisters are caused by repetitive rubbing between the sock, shoe, and skin, especially when moisture softens the skin and makes it more vulnerable to friction damage. Socks that absorb sweat, like cotton, hold moisture against the skin, amplifying discomfort and blister risk.

Runner’s toes, bruised or damaged nails caused by toe impact, happen when feet slide excessively inside shoes. This is often due to poor sock grip or loose footwear that allow toes to hit repeatedly.

Chafing and foot pain usually arise when socks don’t fit snugly, causing bunching or slipping that leads to uneven pressure and skin irritation. Lack of breathability traps sweat and heat, turning feet into a breeding ground for bacteria and fungus, which is why smelly feet often signal underlying skin problems like athlete’s foot.

Overuse, rapid increases in running volume or intensity, poor footwear choices, and biomechanical issues such as flat feet or high arches contribute further to pain and injuries like plantar fasciitis, Achilles tendinopathy, stress fractures, and neuromas.

Understanding these causes highlights why the right running socks are crucial: to reduce friction, control moisture, improve foot stability, and provide cushioning where it’s needed most.