Why worry about something so mundane as the socks you wear when walking? Believe it or not socks are the second most critical component (behind shoes) of your walking equipment assortment. It has that honored position because the consequences of ignoring your socks can be quite difficult and painful.

The following is a list of maladies that can be directly affected by the type of socks worn.

Toenails: subungual hematoma, onychomycosis, onychogryphosis

Skin: friction blisters, hyperkeratoses, heloma dura/molle

Infections: dermatophyte, yeast, bacteria, viral  (verruca)

Mechanical or Shear Induced Injury of Subcutaneous tissue: capsulitis, bursitis, calcaneal fat pad atrophy

Mechanical or Shear Injury Against Bone Prominence: retrocalcaneal exostosis, sesamoiditis, hallux valgus, tailor’s bunion, accessory navicular, tibial crest periostitis, medial and lateral malleolar contusion

(Source: American Academy of Podiatric Sports Medicine)

Wow quite a list, no? While most of these pathologies typically befall amateur or professional athletes, even the those of us who fall into the category of casual walker need to insure that his/her exercise regiment is not interrupted by a painful and debilitating blister.

There are three conditions that contribute to foot problems: Pressure and shearing forces generated during a walk and the presence of moisture from sweat, all applied in combination to a specific spot on the foot. In the case of the most common foot problem, blisters, the presence of these issues, pressure, shearing and moisture, combine to generate heat which in turn causes the top layer of skin to separate from those below it and the gap to fill with lymph fluid.

A proper walking sock address these negative forces through its’ overall design and the type of materials used in its’ construction. The primary characteristic of a good walking sock is its’ ability to wick moisture away from the skin, helping keep the foot dry. The materials employed in constructing the socks will determine how effectively it performs this task. Contrary to generally accepted wisdom, cotton is the least effective wicking material. Cotton retains three times the moisture of acrylic and when exposed to air will take ten time longer to dry. Cotton fiber socks, when wet stretched and lose their shape. This lead to bunching and wrinkling, increasing the negative pressure and shearing forces. After multiple wash-wear cycles, cotton socks become abrasive leading to potential irritation to the skin. In terms of superior wicking properties, polypropylene is the best followed by acrylic and then wool. Given wools ability to maintain heat even when wet, it, in combination with polypropylene or an acrylic, make the best walking sock.

A sock’s design and fit also have an important impact on continued foot health. The most commonly employed design element is the addition of padding to further cushion areas of the foot prone to blistering, namely the toes, forefoot and heel. Also popular are double layer socks which are designed to shift shearing friction away from the skin to the area between the sock’s layers. For those individuals who frequently suffer from blisters between toes, toe socks can minimize the friction and rubbing . These may be a bit uncomfortable at first and often require some getting use to.

When purchasing a pair of walking socks they should be examined carefully. Special attention should be paid to the fit, durability, cushioning, elasticity, support and moisture control. Avoid socks with obvious pressure points. Inspect a new sock on the inside. Look for potentially injurious seams. When considering a sock select only those with flat knit toe seams and a Y-heel. Socks, like shoes, are sized to the foot. Buying them undersized will make them too tight tending to bind the toes,. Socks that are too loose can lead to bunching, capable creating blisters. Socks that are thinner over the instep and under the arch. or have ventilation panels under the arch and/or base of the toes help dissipate heat and moisture generated during walking activity.

It’s important to keep you socks clean. While most of today’s walking socks can be machine washed and dried, it’s important to check the packaging to see if there are any special care instructions you need to consider. When they begin to lose their elasticity, cushion or develop a hole it’s time to get rid of them or demote them to more mundane tasks.

As with all the walking equipment, gear and clothing you consider, you should spend a bit of time and effort in inspecting and selecting the right product for the job. With socks it’s all about fit and moisture control . Because of it critical application, a proper fitting and constructed walking sock will help keep you injury free, comfortable and most importantly of all …on the road.

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The most common injury (other than the occasional sore muscle) that walkers experience is the blister. They are usually the result of improperly fitted or maintained walking gear and/or walking equipment and can therefore be easily avoided by taking a few simple precautionary steps.

First what are blister and how do they develop? The skin has three layers: the epidermis, dermis and Subcutaneous. A blister occurs as the outer layer, epidermis, of skin separates from the inner layers and the space between fills with lymph fluid. This fluid is nature’s way of providing a cushion, protecting the dermis and subcutaneous layer from damage and possible infection.

Blister can develop in several ways: through heat generated by friction, a reaction to harmful chemical or environmental (sunburn) exposure, the result of certain insect bites and medical issues such as allergies and disease The blisters generally associated with walking are caused by friction. Friction from shoes or clothing which rubs repeatedly on a spot on the skin generating heat and causing the skin to separate and the lymph fluid to collect. Friction blisters are usually not serious and can be easily treated, but can get infected if left unattended.

How to treat one if you get one? According to the Mayo Clinic, if you aren’t experiencing any pain try not to break the blister. The epidermis is a natural barrier to bacteria and if left in tack will greatly reduce the risk of infection. If it’s small, cover it with an adhesive bandage, if large use an appropriate size gauze pad, one with the plastic coating. This will allow air access to the wound and promote healing. If it’s painful and/or keeps you from walking properly you may need to drain the fluid . If you have diabetes or poor circulation, check with your doctor before you attempt this procedure. Drain the fluid while leaving the epidermis intact. First wash your hands and the blister with soap and water. Clean the blister with Iodine or rubbing alcohol. Next sterilize a clean needle with rubbing alcohol. Puncture the blister near its’ edge and let the fluid drain. Cover the blister with an antibiotic cream or ointment and cover with a gauze pad. Change gauze and antibiotic cream as necessary. Check occasionally. If you find any signs of infection give your doctor a call.

Blister prevention is fairly simple and straight forward. Friction blisters are prevalent where heat and moisture is present. Heat from the rubbing and moisture from the perspiration generated while walking. Eliminate those two conditions and you prevent a blister from forming.

The heat./rubbing issues can be addressed in a couple of ways.

• The first and most important is to use comfortably fitting shoes and socks during your walk. Take you time when purchasing a pair of walking shoe. Try them on, walk around in them. Be sure they are not too tight or too loose. Wear the type of sock you’ll use on your walk to ensure a proper fit.

• Break in your shoes before your first outing. Properly fitted but stiff shoes will cause blisters. If you notice a problem with the fit, even thought you may have had them for a while, take them back to the store and get a new pair. Don’t try and “:work through” a fit problem.

• Proper walking shoe maintenance will aid in blister prevention as well.

• If you are plagued by blisters in a specific area you can apply a bit of tape the spot to cut down on the effects of the rubbing.

• Finally there are friction management patch. These self adhering patches are applied inside the shoe to cushion an affected area.

Moisture is the other culprit and it too can be easily addressed

• Wear clean, proper fitting socks made of a wicking materials. There are many synthetic wicking materials around but wool still works well. Be sure that the socks are specifically designed for walking with extra padding at the toe and heel. Lose the tube socks. They have tendency to bunch and cause rubbing.

• As a short term measure talcum power could be used for increased moisture absorption and friction reduction but continual use may actually increase the propensity to develop blisters.

Blisters can be a problem on may levels. Aside from the medical issues, blisters can interrupt your walking routine and be a real de-motivator. So it’s important to take the steps necessary to prevent them from occurring. Proper care and maintenance of all you walking equipment is an important step in preventing injury and keeping your walking program on pace and you on the road.

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