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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