Blisters are the most common problem seen on the Susan G. Komen 3-Day for the Cure event and the best way to protect your feet is to prevent blisters from forming. Blisters can be a direct result of a friction rub between the skin and another object (skin, sock, shoe, etc.) or due to pressure in the shoe or moisture from perspiration. Staying well hydrated during the event is important for blister prevention as dehydration allows the skin to fold on itself and create a friction rub.

Proper shoe and sock selection also is key to blister prevention. Purchase a shoe that is a half to 1 full size larger than your normal walking shoe. There should be ample room to wiggle your toes in the toe box. Break in your shoes slowly by alternating at least two pairs of shoes during your training. Do not wear brand new shoes on the event.

Choose a sock that pulls moisture away from your feet. This will keep your feet cool and dry. Synthetic socks such as “Coolmax” or “Dryfit,” or wool socks are better than pure cotton socks for keeping your feet dry. Try wearing two socks or double-layered socks and plan on changing to clean and dry socks halfway through your training walk. If your socks are still wet, try foot powder or spraying your feet with spray antiperspirant. Make sure that your socks fit you well and do not bunch up in any areas.

Hot spots are places on your feet or toes where you feel tenderness, pressure, heat, burning or pain. If you feel a hot spot during training, stop and change your socks. Increased protection can be obtained by applying moleskin, 2nd Skin or a bandage. Moleskin acts as a second layer of skin and should not be removed until the end of the walk to prevent peeling of the skin. Any bandage that is applied should be smooth and wrinkle free. Benzoin liquid, or Nuskin or Toughskin spray found at medical supply stores are sometimes used to “toughen” the skin at problem areas. Do not get a pedicure or try to remove calluses before the event or long training walks. Do not wear toe rings on your long walks; the heat may swell your toes and feet, decreasing their blood circulation.

If you get a blister, try not to pop it. They are nature’s way of creating a protective cushion and intact skin protects you from infection. Small blisters should be covered with antibiotic ointment and a bandage; this is then covered with a square of 2nd Skin or a corn pad for further protection. Do not leave the 2nd Skin on overnight as it will dehydrate and can irritate the skin.

For large blisters that are painful, clean the blister with an alcohol pad and have a medical professional drain it with a sterile needle. Be sure to keep the open blister covered with antibiotic ointment to prevent infection.

Take time during your training to experiment with techniques and products that work for you. Blister care products that you should carry with you in a waist pack during the event include Band-Aids, moleskin, benzoin, synthetic “wicking” socks, alcohol swabs, blister care bandages, small scissors and Body Glide or Vaseline.