8,101
edits
Changes
From Fellrnr.com, Running tips
m
no edit summary
Even the best socks will not prevent blisters if you have bad running form or bad shoes. However, a bad sock will cause blisters on its own; it’s vital to avoid cotton socks, or cheap socks not made for running. If you are on a tight budget, try to get a sock with seamless construction and good wicking (moisture transport) properties such as Coolmax. See [[Blister Prevention and Socks]] for more details.
===Hydration===
Dehydration can be a contributor to blisters, as the skin loses some of its tension ([http://www.nlm.nih.gov/medlineplus/ency/imagepages/17223.htm skin turgor]) with significant dehydration. However, reduction in skin turgor is generally associated with 6-9% dehydration (excluding glycogen depletion water losses), at which point the dehydration itself should be more of a problem than the blisters. [[Hyponatremia ]] is a dangerous condition and one of the symptoms is swelling of the hands and feet, which can cause black toenails or blisters. Read up on [[Practical Hydration]] and [[Hydration 101]].
===Calluses===
[http://en.wikipedia.org/wiki/Callus Calluses] are a sign of poor fitting shoes. A callus is a spot that is likely to turn into a blister with longer distances. You can file down a callus and keep is moisturized, but that is a symptomatic approach. The key is to fix the underlying problem, which is normally the fit of your shoes. Note that a callus is a spot that is thickening; the general thickening of the skin due to being barefoot does not tend to cause this problem. The key is to watch out for small areas or spots that have excessively thick skin.
===Taping===
Like the other desperate measures, taping can reduce the friction between your sock and your feet. Unlike lubricants and powders, taping can help absorb some of the shearing force, though this depends on the particular tape used. A flexible tape will just transmit the shearing force to your skin, but an inflexible tape can absorb and spread the shearing force. There are several downsides to taping
* [[Taping ]] will keep your skin warmer and wetter. This depends on the tape, but thicker tapes and tapes that are waterproof are worse. Duct tape is especially bad and will cause the underlying skin to become saturated as it holds the sweat against the skin.
* The tape can crease, causing ridges that create extra pressure and blisters. Again, duct tape is particularly bad for this.
* If the tape works loose, it can bunch up and cause a blister. Occasionally the tape can migrate around your foot and cause a blister in an unexpected and unpleasant new area.
