Does any one have any tips or tricks for avoiding blisters… I have a good pair of Hi Teks with two inserts that are comfortable and I’m able to walk up to 3km with ease.
But if I push to 4 or 5km I always get blisters…
This is frustrating, any help will be appreciated!!!!
– Stephen Styles
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Blisters are caused by a combination of friction, moisture and heat.
Strategies to stop excessive moisture at longer distance (your feet become hotter at longer distances, so may sweat more) include: spraying your feet with anti-perspirant spray before putting on socks; using liberal quantities of talcum powder inside the socks; using new technically advanced socks that have moisture wicking properties (avoid 100% cotton or 100% wool for exercise); choose shoes with air exchange mesh panels.
Strategies to stop friction (rubbing) include: Check the fit of your shoes. Did you know that your foot volume can increase by as much as 7% due to exercise or standing for long periods of time? Shoes that are either too tight or too wide or the wrong shape can cause rubbing. You can adjust the fit of your shoes by changing the way you tie the laces. Google “Ian’s shoelace” and you’ll find a site that has good alternatives. If you experience “foot travel” or “toe flick” inside your shoes, these could also rub against the interior of the shoe. If none of the above helps, suggest you consult a podiatrist. Go to http://www.podiatrist.co.za to find your nearest one.