1. Blisters. (yuck)!

2. What? Why? How? Shearing forces, pressure, moderate presence of moisture Clear fluid and/or blood accumulates in pocket formed between separated layers of skin. Painful. Fluid gradually absorbed. Blistered skin falls off. Painful. Secondary infection occurs. Antibiotics required.

3. The Culprits wet feet stiff, rubbing boots downhill pounding folded socks rocks in socks dehydration/low sodium intake foot abnormalities (bunions, heel spurs…)

4. Boots Get boots that fit well - experiment! Break in boots (~50 miles) Reintroduce feet to boots at beginning of season.

5. Wear 2 layers of socks Layer 1 wicks: CoolMax/acrylic/polypro Layer 2 insulates: wool/wool-blend Try to keep the friction between the sock layers, not between the sock and foot NEVER WEAR ___(fill in blank)___!!!

6. Even the Marines….

7. While on the trail... Go easy on mileage. Keep pack light. Change socks every few hours. Change out of wet socks. STOP! And adjust/remove/dry at discomfort

8. The Medicine Cabinet Reduce friction with petroleum jelly, talcum powder, bag balm, lanolin, antiperspirant Toughen skin with tincture of benzoin, rubbing alcohol, or strong tea (tannic acid) Pre-wrap sensitive spots/whole foots with moleskin, Second Skin, gel packs, athletic tape, duct tape. feet

9. Treatment Use a sterilized needle Puncture the edge of the blister Antibacterial ointment Moleskin

10. Other helpful hints. Consider wearing socks inside out. Try ankle-length nylons. Skip the pedicure. Hydrate, hydrate, hydrate.f my