Our Podiatrist, David, has had experience volunteering at the Oxfam Trailwalker, Here’s what he has to say about taping up to prevent blisters…

It’s that time of the year again where those brave enough to tackle the Oxfam trail walk, are mentally and physically preparing themselves. Now having volunteered as a podiatrist at the trail walk, the majority of people coming to me were for blisters…. Boy, did I see some gnarly blisters.

I will be talking about blister prevention and how we can reduce how quickly they develop, what tape to use, how to put it on and when to put it on.

What tape should I use to help prevent blisters?

  • Fixomull (or Hypafix) 5cm x 10m or 5cm x 5m
    • Have a full roll of the stuff with you in your first aid kit
    • Why Fixomull?
      • Hypoallergenic – for those sensitive to tape
      • Pliable
      • Permeable to air and water vapor
      • Excellent for reducing friction on skin
  • Sports tape or K – Tape or any other form of tape will still be helpful in preventing blisters.

So how do I know where to put it on my feet?

  • Any “hot spots” (areas that get red and sore, that may be a high risk of forming a blister) or areas that there have been blisters in your previous walks.
    • Toes – particularly the top and ends of the toes
    • Balls of the feet
    • Outside of the big toe and big toe joint
    • Heels
    • Achilles region (back of the foot)
    • Bunions or any other bony protuberances – VERY IMPORTANT

When do I put the tape on? How long before the trail walk?

  • Apply the tape at least one hour before the event or even overnight to allow the adhesive to really stick to your skin.
  • However, you want to make sure your feet are dry and don’t get too sweaty at night.
  • Adhesive enhancers – Skin prep or compound tincture of benzoin are other options, however you MUST, trial these enhancers before race day to ensure it works with you and won’t work against you later on

I hope these handy tips are useful for those doing the Oxfam Trailwalker or any other event that involves punishing your feet.

From the team at Kilmore and Wallan Podiatry Clinic, we wish you all the best of luck and hope to see you out there this weekend.

 

David is available In Whittlesea on Tuesdays, Wallan on Thursdays and Saturdays and Kilmore on Fridays.

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Kilmore Clinic

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