FOOT CARE AND AVOIDING BLISTERS

1. KEEP FEET DRY

Dry skin handles friction better than wet skin. When force is applied to dry skin, for example by a sock or boot, the outer layer of skin cells tear off, forming a powdery, protective barrier for the more sensitive layers underneath. Moist skin is a problem because it holds the outer skin cells together, stops them moving, and makes them more vulnerable to friction.

2. GET YOUR FEET OUT

Let them breathe. Take off boots and socks at lunchtime to give your feet air (as long as it isn't raining or very cold). This airs your socks, dries sweaty feet and you can check how your skin is looking. This may dismay your walking companions and upset their appetites, but once they have felt the breeze on their toes, they'll be converts.

3. USE TALCUM POWER

To keep feet dry, some walkers swear you should smother your feet in talc' before you start walking. On long, damp walks a second application may be necessary. Carry extra talc' in a zip-lock bag that's big enough to put your foot into - this way you avoid the need to shake the talc' out (messy on windy days).

4. WEAR THICK SOCKS

Thick socks are better than thin one's as they absorb more force as you walk, thus protecting your skin.

5. KEEP SOCKS SEAM-FREE

Avoid irritation and chaffing by wearing seam-free socks. Seams stand proud of the rest of the sock material, and although they might seem small, they can cause abrasion on a long walk.

6. LOOK FOR WICKING FABRIC

Your feet produce up to two pints each of sweat on an active day. You don't want that to get trapped inside your socks, so make sure the sock fabric you choose can let it dissipate. Avoid cotton socks for this reason.

7. TAKE SPARE SOCKS

They're light enough to put in your rucksack on any walk when there could be unexpected rain, damp, or nasty puddles (rivers!). If you do get wet, chaging your socks will make a huge difference to how your feet feel.

8. WALK MORE

The more you walk the more hardened your feet will become. The outer layer of skin actually becomes thicker as you use it more. This means it can absorb friction and force more easily.

9. DON'T WEAR BOOTS THAT ARE TOO TIGHT..

10. ..OR TOO LOOSE

If your boots are too loose, your feet will slide around, and that means friction, which means blisters. Test your boots by standing in them on different inclines. Do it with your walking socks on, at the start of a walk, because your feet swell up with use. If there are loose spots, re-tighten your laces. If there are still loose spots, you might need new boots.

11. CARE FOR YOUR BOOTS

If you treat your boots well, they'll treat you well. Regular application of conditioner to leather boots will keep the leather supple and comfortable, while applying waterproofing agents will keep water out of leather and fabric boots, keeping your feet dry.

12. TRY USING BOOT ADJUSTERS

Devices such as a 'tongue depressor' (a wedge of foam inserted between laces and tongue - available from outdoor shops such as Millets) can improve the fit of boots that slop about above your feet. Thicker or liner socks can also help, as can inserts or 'volume adjusters' , which fit into the bottom of the boot. Again, experiment.

13. GET A PROFESSIONAL FITTING

Don't buy a brand; buy the boots that fit you best. Most good boots stockists can measure your feet accurately for length, width, height, volume, heel to toe and heel to ball. It's worth taking the time to have this done, because the shop assistant will be able to take into account anomalies such as bunions and narrow Achilles. They will guide you as to boot choice, or even custom-made footbed inserts. Ask them about the right boot for your needs - if they don't appear knowledgeable, shop elsewhere.

14. WEAR NEW BOOTS IN PROPERLY

Boot makers promise comfort from the box, but it's still worth doing short, easy walks the first few times you wear new boots. If you walk for miles you will be asking for trouble.

15. USE A SECOND SKIN PLASTER

If you know you're likely to get blisters on certain parts of your feet, put a second skin plaster on before you go out walking. This will help to cushion the most vulnerable parts of your feet. These plasters (such as Compeed) are available from most outdoor shops and pharmacies.

16. SOAK YOUR FEET..

..in strong tea, because the tannic acid will toughen your skin. This is particularly effective if you want to prepare for a walking holiday or long-distance path. Start two or three weeks in advance, and soak your feet for 20 minutes, once or twice a day.

17. GET RID OF OBTRUSIONS

Don't wait for bits of stone or gravel to settle themselves; empty out your boots as soon as you feel something uncomfortable in there. Grit is a prime cause of blisters.

18. LOSE WEIGHT

Excess weight can put you at more risk of developing blisters. The heavier you are, the more forces bear down on your feet.

19. CONSIDER TWO LAYERS

Some studies have shown that blisters are less likely if you wear a double layer sock system - a thinner sock inside a thicker sock. The idea is that it reduces friction on the feet by absorbing more forces. However, you do need to make sure that both socks fit well, and this is definitely a case for going seam-free.

20. CUT YOUR TOENAILS

Then file them. Any obtrusions might dig into neighbouring soft skin. Sounds unpleasant - so do it at home in private.

Disclaimer

The information on this page is given in good faith and is believed to be a true indication about the Highland March. Taking part in the Highland March is entirely 'At Your Own Risk' - No responsibility is accepted or implied by either the author, the site or Inverness Caledonian Thistle Football Club for any loss or injury howsoever caused. Only you can be the judge of your own fitness, competence and experience.

Always seek professional medical advice before taking on any serious physical exercise.