Discussion: Sock tech

I've decided to start a War On Blisters. One of my first web searches turned up this article

You should read this book: Fixing Your Feet. I think Val Meyer recommended it to me, and I was initially unsure if this was that book because the new edition has a different cover, but I checked, and this is it.

The weirdest thing about the book is how different things work for different people. He has quotes from people that say "what worked for them", and they're completely opposite. The main pearl of wisdom is, "Do what works for you." I don't want to make it sound trite---It's a good book if you have foot problems.

Here's another review, although it looks like the fourth edition is current.

Thanks, I think there are a couple of anomalies with orienteering shoes:

1) The studs provide physical pressure underneath the foot, in which case a thicker cotton sock might work better than a thin synthetic one despite the added moisture.

2) The contouring is obviously very unique to this sport.

I wore some mudclaw 330s this week-end with neoprene socks and did not get any blisters underneath the foot, but I got 1.5" x .5" blisters on both heels. This shoe has a very low heel, and I had taken out the 6mm in-soles to sit lower in the shoe. I'm going to try wearing 1 or 2 layers of thin synthetic socks next in order to sit even deeper.

First, an earlier thread on the topic - Blisters and ankles

Second, my blister prevention techniques have evolved somewhat since my contribution to the above thread. I'm currently using Olway Speeds for my narrow-lasted (to minimise relative motion between shoe and foot) O shoes. I'm still using the knee high compression socks with a synthetic double layer sock over that then a neoprene sock but I've now, having determined over the winter that they reduce the incidence of blisters on my toes, added a sythetic glove-like sock (Injinji Tetrasoks) next to the skin and I've found a low cut neoprene sock in thinner fabric (2mm versus the 3mm of my VJ neoprene socks; Gator Gear Sport Socks) to use in warmer weather. Four pairs of socks for a total of five layers of fabric may seem excessive but it's working for me and I find it less trouble than applying toughening or lubricating products to the skin or applying duct tape, etc.

I would be interested in knowing smittyo's technique for tying shoelaces to prevent heel blisters.

I'd also be interested in knowing where one can buy thin, synthetic double layer socks. Would REI have them, or would I need to go to a specialty store for competitive runners?

I don't think I recommended the above referenced book to Matthew since I don't own it myself, but maybe I did.

I think heel blisters are the worst because I find that they are the most painful.

I still get blisters on the top of my toes, and on the side of the big toe, but so, far I have been major blister free in my Ice Bugs and two pairs of socks. Even yesterday with lots of leafy side hill, I did not have any problem - but it was only 100 minutes.

I was very happy to get through the GRR without any hot spots, and that was five hours, but not too hilly - just all at once. :)

So, in other words, I always worry, and just hope I don't get any heel blisters. Anything else, I can stand.

Hm, for me the blisters under the ball of my foot are more painful, because they hurt with every step. Yesterday my huge heel blisters only hurt when going uphill. One of them hasn't burst yet and it hurts much more than the one that already drained. I think I'll pop the other one with a sterilized needle this evening.

yesterday, i got blisters at the same spot - back part of the heels. thanks to inov8 shoes.

double layer socks - try "sport authority" (former sport mart) they have a lot of different socks.

Mikkel, I had the same exact problem with MudClaws 330. It took many miles to break them in. You can try various lacing techniques described on Inov-8's website. Also, I use special blister prevention patches that are applied to the shoe heel. They are expensive but you don't have to apply them before each race. In my case one pair sustained about ten races already.

REI sells double layer socks.

tundra had same blisters problem with inov8.

Thanks Greg, I should probably try out the Engo product. I believe the shoes already came with the high lacing though, so there might not be anything left to gain there.

never had any problems with smartwool. From my experience it is usually the shoe though, not the sock.

Well, the authors of the initial article linked to seem to think that the sock can be an important factor. I'll definitely try out the double-layered socks with coolmax.

John Vonhof - of Fixing your Feet fame - also supplies a newsletter. It's a yahoo group item, that I don't have available off hand, but one should be able to track it down. I'll post when I find it. That website provided earlier likely links to it as well now that I think of it.

You might look at your feet as well as what you are putting on them. I found my blister problems went completely away when I started grinding down the callous on the bottoms of my feet. A thick layer of callous can fold over on itself and cause a lot of friction.

I use a rotary sander, but you can do it with regular sandpaper if it freaks you out too much to take a power tool to your skin.

Wow, Eric, I'm a little concerned how much you've thought that through.

tundra had same blisters problem with inov8

I did. You should put on some J&J Band-Aid® Blister Block™, formerly Compeed, before putting on the shoe.

When rogaining, I typically put on a few Compeeds before the start in places I think blisters are likely. Then, about 3 hours into the race, I take off shoes, see where there are hotspots (budding blisters), and put a Compeed or two over every single one. I then put lots of athletic tape over the patches to keep them in place. This one time application is usually enough to last through the remaining ~20 hours without blisters.

Wow, I have tons of tips now, thanks all!

If you're fresh out of rotary sanders and sandpaper, pedicures work well for callouses too, and feel good!

Wright Socks dual layer cool-max alone in summer. Put a pair of smartwools on top in the winter.

If it's likely to be a wet day, I use Hydropel to help prevent the skin from absorbing water.

If the shoes are rubbing excessively then blisters are going to happen...

Ditto on the callous grinding. The rotary grinder can generate some heat pretty quickly so you have to be careful.

I don't know the official name for it, but there's a 3 sided file-like tool that's specifically for grinding dead skin and callouses off of your feet (no electricity required). There's a coarse rasp, a fine rasp, and a fine sand paper side. Works great. Check the foot-care section in the drug store.

I used some Wright Socks yesterday for track intervals and they worked very well. They are $8 per pair at REI.

Lest I give the impression that I'm taking some sort of construction site tool to my feet, the sander I'm referring to is a Dremel with the sanding drum attachment. Really quite easy to control although you certainly could hurt yourself if you were careless.

Another thing that hasn't been mentioned is Tuff-Skin. This is a pre-tape, but it works without tape as long as you put some talc on the area after it dries. Leaves a supple but tough layer on the outside of the skin.

I don't sand. I strategically clip off pieces with scissors. Helps quite a bit.

anybody tried axe or chainsaw?

I second the recommendation for Compeed (sold as J&J Blister Block in the US) as the best product for treating and preventing blisters. I first learned of this product on my hike across Spain on El Camino de Santiago. Every day we would do a stop for someone to stock up on Compeed. If I haven't orienteered in my O shoes in a while, I put a large heel size Compeed under the ball of each foot where I tend to get blisters until I form a callus there. This prevents development of a blister on the run.

I know someone who cut off their calluses and ended up getting an infection in their foot...I usually use moisture-wicking socks, otherwise it tends to rub more and create blisters...blister count so far this year: only 2, but usually in the summer i get more

Expensive socks, power tools - I just put duct tape on my heels and I'm ready to go :) That solved my blister problem.

I used to use duct tape too, but after doing it for a week while hiking Kungsleden about 7 years ago, I now break out in a rash from most adhesives. (Very inconvenient -- I can't used Compeeds or anything prophylactic.) I just ordered the Engo product and will give that a try.

I've used duct tape in 24-hour races with some success. However, I've also found that if I take good care of my feet prior to the event, they come through pretty good. Having some duct tape in the pack to deal with emergencies is a good idea - it's hard to get anything else to stick once your foot is sweaty/dirty.

I have used Techsox in AR with great results. They are completely synthetic and seem to wick well.
techsox!

athletic tape sometimes works, if you get the good stuff

I just put duct tape on my heels and I'm ready to go :)

So Samantha, care to discuss why you were slowly and gingerly removing ductape from what appeared to be large, painful blisters on your feet Saturday afternoon? :-)

I've used the Dremel a lot, although not much lately as I run so much less, and I've used duct tape on the two most likely spots (for me the R big toe and little toe). I've also used second skin well secured with multiple layers of duct tape when blisters on the back of the heel have flared up. Back country skiing and rogaines bring that out. Somehow I've adapted, though, and blisters are much less of a problem for me. I used to duct tape religiously before every o meet, but now would only do it for a rogaine (or maybe a highlander).