Our tips to avoid getting blisters when walking

An obsession of walkers, blisters are caused by repeated rubbing on one or more foot zones. The skin starts turning red and then detaches, forming a blister that fills up with clear liquid. At best, this causes pain... at worst, you're forced to stop walking. So start chasing away blisters - get off on the right foot!   


Choose shoes that are appropriate for your physique and adequate for walking: fitness walking or Nordic walking. They should be flexible enough to allow the foot the unroll properly; they should help propel you forwards, particularly when you speed up; and they should have plenty of grip. Your walking shoes should also be made of breathable fabric to wick away perspiration in summer (or be water repellent for winter) and provide good cushioning, especially if you walk for long periods! Finally, depending on where you walk, pay particular attention to the grip on the soles to make sure you won't be slipping around.

Tip n° 1 : Do not use waterproof shoes in hot weather. Your feet might swell up and they also encourage athlete's foot. Opt for mesh - a sort of 'net' fabric that wicks away perspiration by increasing the surface area for exchange with the air.

For several reasons, we recommend choosing a size bigger than your street shoes: when you walk, your feet swell, increasing the possibility of chafing which causes blisters. There's something else to worry about if your Nordic walking shoes are too small: blisters can lodge under your toenails and may even cause haematoma...These are very painful and debilitating!

Tip no. 2: Never head out for a long walk with new walking shoes: wear them in first!

Watch nature changing every day

Walking is a great way to disconnect from your daily routine. There's not a screen in sight, so breathe in and admire the beauty of your surroundings. Nature is at its best in autumn! The stunning and constantly changing palette of oranges creates a beautiful spectacle. Take time to observe the colours, listen to the dead leaves crunching under your feet, breathe in the smell of humus...and gather a few chestnuts!

This programme was produced as part of a sponsorship project with non profit organization SIKANA.~With the support of Decathlon, Sikana has developed a learning platform, freely accessible to everyone, designed to help sportspeople, schools, associations and NGOs who wish to make the joy and benefits of sport available to all. You'll find dozens of digital programmes and hundreds of videos on www.sikana.tv.

Put cream on your feet

We can't say it often enough: walkers should take care of their feet! To this end, you must observe a certain level of hygiene, keep your feet dry and moisturise them regularly. Even more importantly: make sure you massage them with a thick layer of anti-rubbing or blister-prevention cream before you go out Nordic walking.~ ~Tip n° 3: You can start applying this cream several days ahead of time, on a daily basis, to toughen up your skin.

The + : Anti-rubbing cream can be used on other body areas: the nipples for runners, the inner thighs for cyclists...~ Go ahead, try out whatever tips are most relevant to you, and see for yourself!