What Causes Blisters?
There are three main factors that contribute to blisters formation.

* Heat
* Moisture
* Friction.

It is difficult to do anything about the heat when running a race, so most blister prevention strategies concentrate on keeping feet dry and reducing friction.

Tips for Keeping Feet Dry
It doesn't matter whether a runner's feet are wet from sweating or running through water, but feet that stay wet are a major cause of blisters. Feet that stay wet become prune-like and blister very easily. Therefore, one focus for blister prevention strategies is keeping feet dry.

Strategies to keep feet dry include:

* Moisture wicking running socks

* Foot powders and ointments.

Running Socks
The first rule for all runners is to avoid cotton socks. When cotton socks get wet, they stay wet. The runner's feet never have a chance to dry out and therefore blister easily. Runners should wear socks designed for running that are made of moisture wicking fabrics. Modern technical fabrics do a good job of wicking the moisture away from the runner's feet, which then have a chance to dry out. Moisture wicking fabrics for running socks include CoolMax, Olefin, and Capilene. Injinjii toe socks also help prevent blisters on the toes.

Foot Powders and Ointments
Foot powders are a common strategy for runners to keep their feet dry. Talcum powder and cornstarch are two inexpensive low-tech foot powders. Zeasorb, Odor-eaters, Bromi-talc, and Gold Bond foot powders are all even more absorbent. Blister Shield Powder both absorbs moisture and reduces friction by combining micronized wax and cornstarch. Runners can pour these products into their socks to help absorb moisture when they start the run and when they change socks.To reduce sweating, many runners apply antiperspirants to their feet.

There are also ointments that can help runners keep their feet dry. Hydropel Sports Ointment both repels moisture and helps lubricate feet. Gurney Goo and Brave Soldier's Friction Zone are also designed to be waterproof and reduce friction. Runners can rub these ointments on their feet before they start and every time they change socks.

Tips for Reducing Blister Causing Friction
Friction is a major cause of foot blisters for runners. Many blister prevention strategies focus on reducing friction. First and foremost running shoes must fit well. If the shoe doesn't fit, don't wear it. Runners' feet will swell during an ultramarathon, so many ultrarunners wear shoes a size or two larger than normal.

Other strategies for reducing runner's foot friction include:

* Toe socks and multiple socks

* Friction reducing ointments and powders (Vaseline, BodyGlide, Udder Balm, Hydropel, Gurney Goo, SportShield, Gold bond, blister shield powder)

* Duct tape (sometimes works to place over blister prone areas for protection)

Tips for Purchasing Running Shoes
Proper fit is key when investing in running shoes:
1. You should have about a thumb's width of room at the toe.
2. The shoes should hold your foot securely around the midfoot and at the heel.
3. The shape of the shoe should match the shape of your foot.
Most shoes are returned because they're too small. Running shoes generally don't need to be broken in - they should feel good right out of the box.
After purchasing your running shoe, use it for running only. This will extend the life of the shoe and will reduce the likelihood of injuries.

Biomechanics and proper shoe selection
There are many terms to describe foot types and shoe types. The three major foot types are supinators, neutral position and pronators.

Typically supinators do well with neutral cushioned shoe, neutral foot type does well with stability and neutral cushioned shoes and pronators usually benefit from stability or motion control sneaker.

However these are just guidelines and comfort is the most important factor when choosing a sneaker.

Some of the better running shoes are certain types of new balance, asics, brooks and saucony sneakers. Additionally most foot types will benefit from a supportive insole, be it a good over the counter or custom insole.

Stretching Tips
There are a few dos and don'ts for stretching that all runners should follow in order to avoid injury and increase running performance:

- Do not stretch cold muscles -this could result in tearing or pulling the muscles. Instead, do only very slight stretches until you have warmed up for at least 10-15 minutes.

Do not bounce -bouncing could result in a torn or pulled muscle. Instead, hold each stretch for 30 - 40 seconds. In doing this, you may note that the muscle begins to relax and you can go further into the stretch. It is important, however, not "over-stretch" to the point where you feel muscle resistance or pain.

- If you feel discomfort or pain, stop. - If you stretch to the point of feeling pain, you could be hurting your muscle and be causing an injury that will keep you from running.

- Do stretch slowly - Move into all stretches in a slow and controlled manner. If you stretch too quickly, the muscle will contract and you will find yourself to be unable to relax the muscle and increase flexibility.

- Do stretch, but do not stretch too much - Remember to stretch, but do not forget that your reason for stretching is to get on the road or trail for your run! Runners need to stretch, but do not let this part of your workout become your entire workout.

Some basic leg stretches for runners:

- Keeping knees slightly bend, fold the torso forward and reach for your toes. Hold for 30-40 seconds. This will stretch the calves and hamstrings.

- Stand facing a chair or ledge. Place your right foot onto the chair. Keeping your leg straight, lean slightly forward until you feel a stretch all the way down the back of your leg. Hold for 30-40 seconds. Repeat on other side. This stretches the hamstrings and calf muscles.

- Place your hand on the back of a chair or a wall. Bend your right leg behind you and catch your right foot in your hand. Pull the right foot toward your buttocks. Hold for 30 - 40 seconds. This will give you a good stretch on your quadriceps.

- Begin on all fours. Place your right foot between your hands. Put your left foot behind you so that you are up on the ball of your foot. This gives you a good calf stretch. Hold for 30-40 seconds, and then switch sides.

- Sit on the floor with the soles of your feet touching in front of you. Wrap your hands around your feet and gently press your elbows onto your thighs, allowing the thighs and knees to release closer to the floor. Hold for 30-40 seconds. This stretches the inner thighs and groin muscles.

As millions of Americans hit the beach this summer, here are some safety tips to keep in mind. Puncture wounds and cuts: Wear shoes to protect your feet from puncture wounds and cuts caused by sea shells, broken glass and other sharp objects. Don't go in the water if your skin gets cut - bacteria in oceans and lakes can cause infection. To avoid complications from a puncture wound, see a foot and ankle surgeon for treatment within 24 hours.

Jellyfish stings: Remember that a jellyfish washed up on the beach can still sting if you step on it. If their tentacles stick to the foot or ankle, remove them, but protect your hands from getting stung too. Vinegar, meat tenderizer or baking soda reduces pain and swelling. Most jellyfish stings heal within days, but if they don't, medical treatment is required.

Sunburns: Feet get sunburn too. Rare but deadly skin cancers can occur on the foot. Don't forget to apply sunscreen to the tops and bottoms of your feet.

Burns: Sand, sidewalks and paved surfaces get hot in the summer sun. Wear shoes to protect your soles from getting burned, especially if you have diabetes.

Ankle injuries, arch and heel pain: Walking, jogging and playing sports on soft, uneven surfaces like sand frequently leads to arch pain, heel pain, ankle sprains and other injuries. Athletic shoes provide the heel cushioning and arch support that flip-flops and sandals lack. If injuries occur, use rest, ice, compression and elevation to ease pain and swelling. Any injury that does not resolve within a few days should be examined by a foot and ankle surgeon.

Diabetes risks: The 20 million Americans with diabetes face serious foot safety risks at the beach. The disease causes poor blood circulation and numbness in the feet. A diabetic may not feel pain from a cut, puncture wound or burn. Any type of skin break on a diabetic foot has the potential to get infected and ulcerate if it isn't noticed right away. Diabetics should always wear shoes to the beach, and remove them regularly to check for foreign objects like sand and shells that can cause sores, ulcers and infections.

Problems noticed at birth will not disappear by themselves. You should not wait until the child begins walking to take care of a problem you've noticed earlier.

• Remember that lack of complaint by a youngster is not a reliable sign. The bones of growing feet are so flexible that they can be twisted and distorted without the child being aware of it.
• Walking is the best of all foot exercises, according to podiatrists. They also recommend that walking patterns be carefully observed. Does the child toe in or out; have knock knees, or other gait abnormalities? These problems can be corrected if they are detected early.
• Going barefoot is a healthy activity for children under the right conditions. However, walking barefoot on dirty pavements exposes children's feet to the dangers of infection through accidental cuts and to severe contusions, sprains, or fractures. Another potential problem is plantar warts, a condition caused by a virus which invades the sole of the foot through cuts and breaks in the skin. They require protracted treatment and can keep children from school and other activities.
• Be careful about applying home remedies to children's feet.
• Preparations strong enough to kill certain types of fungus can harm the skin.
• If you have any questions or concerns about your Childs feet contact The Ankle + Foot Center.