Blister Prevention
By Dale Brink, D.P.M., F.A.C.F.A.S.
While typically thought of as a minor nuisance injury, blisters of the feet are among the most common injury suffered by athletes and can lead to more serious injuries.
Friction and torque created during athletic activity generates shearing forces between the skin and sock/shoe surfaces. These forces when absorbed by the skin can accumulate, weakening the bonds between skin cells and lead to the development of a friction blister.
Athletes should choose their footwear and socks carefully. The first defense against friction blisters is proper fitting socks and shoes. Numerous high tech sock choices exist, including one which lifts perspiration off the skin like a “squeegee”, some have anatomically placed padding to increase cushioning, and others utilize two separate layers of fabric to decrease friction next to the skin.
Athletes should consider their individual sock needs, including fit, durability, leg height, cushioning, support, thermal properties, and especially moisture management. Avoid pressure points; select properly fit socks and carefully inspect any new sock on the inside for potentially injurious sock seams. When considering the construction of the sock select only socks made with flat knit toe seams and a Y heal, or vector heel pocket designs. Socks like shoes, are sized to the foot and improper fit can lead to blisters. Avoid overly tight or loose fit socks. Ill fit socks which are too tight may bind the toes, while socks which fit too loose can lead to harmful wrinkles, capable of pinching the skin and causing blisters.
During warm weather the accumulation of heat around the foot has been considered a contributing factor in the formation of blisters. Many socks are thinner over the instep and under the arch. Some sock brands offer ventilation panels under the arch and/or base of the toes to help dissipate heat generate during athletic activity.
Healthy skin is less likely to develop a friction blister. Athletes should avoid chronic dehydration especially during warm weather and/or during periods of heavier training efforts. Healthy, well hydrated skin will tolerate more stress before breaking down and developing a friction blister.
By Dale Brink, D.P.M., F.A.C.F.A.S.
While typically thought of as a minor nuisance injury, blisters of the feet are among the most common injury suffered by athletes and can lead to more serious injuries.
Friction and torque created during athletic activity generates shearing forces between the skin and sock/shoe surfaces. These forces when absorbed by the skin can accumulate, weakening the bonds between skin cells and lead to the development of a friction blister.
Athletes should choose their footwear and socks carefully. The first defense against friction blisters is proper fitting socks and shoes. Numerous high tech sock choices exist, including one which lifts perspiration off the skin like a “squeegee”, some have anatomically placed padding to increase cushioning, and others utilize two separate layers of fabric to decrease friction next to the skin.
Athletes should consider their individual sock needs, including fit, durability, leg height, cushioning, support, thermal properties, and especially moisture management. Avoid pressure points; select properly fit socks and carefully inspect any new sock on the inside for potentially injurious sock seams. When considering the construction of the sock select only socks made with flat knit toe seams and a Y heal, or vector heel pocket designs. Socks like shoes, are sized to the foot and improper fit can lead to blisters. Avoid overly tight or loose fit socks. Ill fit socks which are too tight may bind the toes, while socks which fit too loose can lead to harmful wrinkles, capable of pinching the skin and causing blisters.
During warm weather the accumulation of heat around the foot has been considered a contributing factor in the formation of blisters. Many socks are thinner over the instep and under the arch. Some sock brands offer ventilation panels under the arch and/or base of the toes to help dissipate heat generate during athletic activity.
Healthy skin is less likely to develop a friction blister. Athletes should avoid chronic dehydration especially during warm weather and/or during periods of heavier training efforts. Healthy, well hydrated skin will tolerate more stress before breaking down and developing a friction blister.
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