Emma is a sports scientist and strength coach who has been in the running industry for over 15 years. Find out more about the work she does at
emmakirkodunubi.comor
@emmakirkyo
Blisters occur due to three main factors: friction, heat and moisture. When friction happens between the top layers of skin, they split and this friction can come from various sources; shoe and sock, shoe and foot, or an external factor like a fold or something in your shoe. The split in the skin layer then fills with fluid to protect the other layers, and this causes a bubble – otherwise known as a blister.
Now we know how a blister is caused, but how exactly is friction increased in a shoe? And how can you manage the heat of your feet especially on a warm day?
• The wrong socks. Wearing cotton socks is the easiest way to develop a blister when running. Cotton socks don’t wick away moisture as you sweat – in fact, cotton absorbs up to 27 times its weight in water. Once you start sweating, the material stores the moisture, and this then increases the friction between your skin and the sock in the shoe – all of which can spell disaster.
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Apr 2024
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