How Do I Keep My Feet Dry To Stop Blisters?
“I’m getting blisters, so I’m trying to keep my feet dry. But how – my feet keep sweating? Should I use an antiperspirant or special powder?”
Firstly, it is an admirable aim, attempting to keep your feet dry to curb blister formation. We know friction levels are lower on DRY skin compared to MOIST skin.
The problem is, when it comes to our feet, moisture is everywhere. Moisture can come from sweat, dew, rain, puddles, river-crossings and even tipping water over your head to cool down. While it can be more difficult to prevent water from getting in your shoe, let’s focus on the moisture that comes from within – sweat.
What can I use to keep my feet dry?
Here are 4 ways you can attempt to keep your skin dry:
A lot of moisture comes from sweat. Antiperspirants can help reduce this moisture. Any old ‘under-arm’ antiperspirant might be enough if you don’t sweat a lot or you’re not particularly active. But is it really possible to stop foot perspiration when exercising? Some stronger antiperspirants have been found to be effective, but with significant skin irritation a side-effect (Knapik et al, 1995 & 1998). So much so, these strong antiperspirants are not available commercially.
2) Moisture-Wicking Socks
These are specialised synthetic blend socks that have the ability to wick moisture from the skin to the outside of the sock in order to be evaporated through the shoe. To work well, you need to be wearing a shoe with a breathable upper. Like the mesh of most joggers. Water-proofed hiking boots are not going to allow nearly as much evaporation. But at least some of the sweaty moisture will be dispersed around the sock so as to avoid concentrations of dampness. Look for the words “Coolmax”, “Dri-Fit” or “Moisture-wicking”, there are lots of brands making this type of sock. If you’d like to learn more about the moisture-wicking ability of different sock materials, read this article by American Podiatrist Doug Richie: http://www.aapsm.org/socks-and-your-feet.html
Powders have the ability to soak up moisture and might do just enough to keep your skin dry. Unfortunately, powder will disperse over time and will require reapplication to maintain dryness. Reapplying is better than using too much in one application because what you’ll end up with is a pasty lump of goo that will lodge somewhere (often between the toes) and cause a blister (or fungal infection) elsewhere. I review some of these in this video (but mostly the lubricant side of the equation).
4) Other Skin Drying Methods
Many people swear by preparing their feet for an event weeks in advance with drying applications like strong salty water, cold black tea, Condy’s crystals, alcohol wipes etc. These preparations do dry the skin and will allow you to start with dry skin! But I’m not sure you can expect the skin to stay dry for long. There is no skin friction or blister prevention research on these preparations. But these methods are favoured by some of the most extreme athletes.
The practicalities of keeping your feet dry?
It’s understandable that skin drying strategies can help prevent foot blisters. But it’s also understandable that for some people, they just don’t do enough. Add one of the following factors and you quickly realise that a “very dry” in-shoe environment might be all but impossible to achieve:
- Strenuous or prolonged exercise
- Hot and humid climate
- Dew, rain or snow
- Creek or river crossings
- Drink stations and tipping water over your head
- Triathlon events
What if I’m blister prone
If you’re doing your best to keep your skin dry but still getting blisters, you’ll need to cut friction levels some other way. You’ve got two options:
- Use a lubricant on the skin – but read this first.
- Get some ArmaSkin socks – but read this first.
- Get an ENGO Patch into your shoe – read about how they cut friction levels between the shoe and sock. ENGO Patches’ coefficient of friction is very low (see below) and it stays this low regardless of how wet, dry or moist it gets in your shoe. So it won’t matter whether your feet get really sweaty, how hot it is, whether it rains or whether you tip water over your head at the drinks station. Click the link above to find out the pros and cons of Engo Patches.
Planning an event or adventure where maceration or trench foot will be an issue
I’ve written three comprehensive articles on what maceration is, how to treat it and how to prevent it. There are some pretty nasty pictures in there of athletes suffering with various degrees of “trench foot”, so don’t say I didn’t warn you! Needless to say, prevention is the key, so at least read the last article.
- What is maceration – what’s happening at a cellular level
- Treatment options for maceration
- How to prevent maceration – be sure to read this one at least
- Richie D. Socks and your feet: Socks: Hosiery – Essential Equipment for the Athlete. Extracted from http://www.aapsm.org/socks-and-your-feet.html
- Knapik JJ, Reynolds K, Duplantis KL and Jones BH. 1995. Friction blisters – pathophysiology, prevention and treatment. Sports Medicine. Vol. 20(3) 136-147.
- Knapik JJ, Reynolds K, Barson J. 1998. Influence of an antiperspirant on foot blister incidence during cross-country hiking. Journal of the American Academy of Dermatology. 39(2 Pt 1):202-206.
- Carlson, JM. 2006. CPO Functional Limitations From Pain Caused by Repetitive Loading on the Skin: A Review and Discussion for Practitioners, With New Data for Limiting Friction Loads, JPO Journal of Prosthetics and Orthotics: October – Volume 18 – Issue 4 – p 93-103