Blisters. (yuck)! http://www.hughston.com/hha/a.11.2.6.htm

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. More Painful. Secondary infection occurs. Antibiotics required. f you have diabetes or any other condition predisposing to or causing neurologic or vascular problems of the feet, you should inspect your feet daily for blisters, redness, and sores, because these changes are often painless and therefore go unnoticed. Ask your doctor to recommend a daily foot-care regimen and what to do if blisters or other foot problems develop. If your doctor is not familiar with foot care, contact the American Diabetes Association for literature.

The Culprits wet feet stiff, rubbing boots downhill pounding folded socks rocks in socks dehydration/low sodium intake foot abnormalities (bunions, heel spurs…) low levels of sodium intake during an ultra can result in swelling in the hands and feet. That extra fluid, coupled with the rubbing/pounding will result in blister formation. So, "proper hydration" is important! Likewise, being "well hydrated" is important. If you are fluid-deficient, skin turger is lost. When you lose the normal levels of water in the skin, the skin can more easily rub and/or fold over itself -- this will also lead to blisters.

Boots Get boots that fit well - experiment! Break in boots (~50 miles) Reintroduce feet to boots at beginning of season. Reputable store. Experiences salesperson Toughening your feet. Softening your boots ~50 miles 4-5 after off-season

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)___!!!

Even the Marines….

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 Remove rocks. Twist socks, shave boots with knife. Will stick better to dry skin. Wipe off those sweaty feet. Personal experience: wrapping my feet, I often have to pull off what I've done and start over. Too many wrinkles, too tight, too loose, etc. I generally start in the forefoot and work backwards. The important thing is to get the tape smooth, no wrinkles, and not too tight. Feet swell during an ultra, and you don't want to cut off the circulation.

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

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

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