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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