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Blister Prevention - Sock Strategy

By Wendy Bumgardner, About.com

Updated May 09, 2009

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Forget the cotton socks, stick with synthetics. That's what the experts say when it comes to preventing blisters. Cotton retains your foot sweat, which then softens the skin and leaves it more prone to breaking with friction, and blisters form.

Wick it Away: Synthetic socks made of acrylic, polypropylene, or CoolMax fabric wick moisture away from the foot, keeping it dry. These are available at sports stores.

Double layers: Double-layer socks may be the answer to preventing blisters. The inner layer should be of a wicking fabric. The two layers work to prevent friction on the foot itself. Some double layer socks, such as WrightSocks, even come with a no-blister guarantee. You can also wear two pairs of socks.

Padded Socks vs. Thin Socks: From a blister standpoint, experiment with thickness of socks. If your socks are so thick that your toes have no room, you need bigger shoes or thinner socks. When having shoes fitted, bring along the thickness of sock you plan to wear to ensure a correct fit.

Change Your Socks En Route: Many marathoners recommend changing your socks whenever your feet get wet due to rain, or at the halfway point of a marathon.

There's the Rub: Check where the sock seams are hitting your toes - is that where your are blistering? Some running socks are specially designed to keep the seams away from the feet. Tube socks are not recommended as your feet are not tube shaped, and they simply won't fit right.

Socks as an Investment: With some athletic socks running from $7 - $20 a pair, it can be painful to stock up. But good socks can last much longer than the cheap ones and save you money in the long run. I have Thorlo socks that are still in good shape after 10 years of constant wear.

Top Picks for Walking Socks

Next page > Lubricate Your Feet

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