How Do I Keep My Feet Dry To Stop Blisters?
Friction levels are lower on DRY skin compared to MOIST skin. That's why hikers and runners strive to find ways to keep their skin dry.
Moisture can come from sweat, rain, river-crossings, tipping water over your head to cool down etc.While it can be more difficult to prevent water from getting in your shoe, let's focus on the moisture that comes from within - sweat.
Here are 4 ways you can attempt to keep your skin dry:
A lot of moisture comes from sweat. Antiperspirants can help reduce this moisture. Any old ‘under-arm’ antiperspirant might be enough if you don't sweat a lot or you're not particularly active. But is it really possible to stop foot perspiration when exercising? Some stronger antiperspirants have been found to be irritating to the skin (Knapik et al, 1995 & 1998) and are not in common use.
2) Moisture-Wicking Socks
These are specialised synthetic blend socks that have the ability to wick moisture from the skin to the outside of the sock in order to be evaporated through the shoe. To work well, you need to be wearing a shoe with a breathable upper – like the mesh of most joggers. Water-proofed hiking boots are probably not going to allow evaporation but at least the sock will hold some sweaty moisture away from the skin. Look for the words “Coolmax”, "Dri-Fit" or “Moisture-wicking”, there are lots of brands making this type of sock. If you'd like to learn more about the moisture-wicking ability of different sock materials, read this article by American Podiatrist Doug Richie: http://www.aapsm.org/socks-and-your-feet.html
Powders have the ability to soak up moisture and might do just enough to keep your skin dry. Unfortunately, powder will disperse over time and will require reapplication to maintain dryness. Reapplying is better than using too much in one application because what you'll end up with is a pasty lump of goo that will lodge somewhere (often between the toes) and cause a blister (or fungal infection) elsewhere. I review some of these in this video (but mostly the lubricant side of the equation).
4) Other Skin Drying Methods
Many people swear by preparing their feet for an event weeks in advance with drying applications like strong salty water, cold black tea, Condy's crystals, alcohol wipes etc. These preparations do dry the skin and will allow you to start with dry skin! But I'm not sure you can expect the skin to stay dry for long. There is no skin friction or blister prevention research on these preparations. But these methods are favoured by some of the most extreme athletes.
The practicalities of keeping your feet dry?
It’s understandable that skin drying strategies can help prevent foot blisters. But it’s also understandable that for some people, they just don’t do enough. Add one of the following factors and you quickly realise that a “very dry” in-shoe environment might be all but impossible to achieve:
- Strenuous or prolonged exercise
- Hot and humid climate
- Dew, rain or snow
- Creek or river crossings
- Drink stations and tipping water over your head
- Triathlon events
If you're blister prone
If you're doing your best to keep your skin dry but still getting blisters, you'll need to cut friction levels some other way. You've got two options:
Use a lubricant on the skin - but read this first.
Get an ENGO Patch into your shoe - read about how they cut friction levels between the shoe and sock. ENGO's coefficient of friction is very low (see below) and it stays this low regardless of how wet, dry or moist it gets in your shoe. So it won't matter whether your feet get really sweaty, how hot it is, whether it rains or whether you tip water over your head at the drinks station. Click the link above to find out the pros and cons of Engo Patches.
Planning an event or adventure where maceration will be an issue [trench foot]
I’ve written three comprehensive articles on what maceration is, how to treat it and how to prevent it. There are some pretty nasty pictures in there of athletes suffering with various degrees of “trench foot”, so don’t say I didn’t warn you! Needless to say, prevention is the key, so at least read the last article.
- What is maceration - what’s happening at a cellular level
- Treatment options for maceration
- How to prevent maceration - be sure to read this one at least
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The Adelaide 6-day race 2018 was held at the scenic Thorndon Park. The running surface was cement, part of it paved, and the loop is 1.42km, with 10m elevation.