Caring for Runner’s Feet

Your feet can withstand repeated stress whether you run occasionally or are putting in a lot of work to prepare for a race. Foot care for all kinds of runners is essential. Here are a few tips for runners to take care of their foot health.

Footwear

Ensure your running shoes are securely fitted and comfortable. Having different shoes to switch between throughout the week might also be helpful. For speed training, a lighter shoe would be appropriate, while for recovery runs, a cushioned shoe would be way better.

Go barefoot!

It might also be beneficial for your feet to walk barefoot at times. Without lifting your heel off the ground at all, it teaches your feet how to walk properly and lets your toes move and stretch.

Foot rolls

Roll a tennis ball or a golf ball under your feet. You need to carefully roll about while either standing or sitting, feeling for any stiff or sore areas. Stop at any area that feels tight and gently roll the ball around it.

Blisters

Runners are accustomed to blisters, but you can avoid blisters by doing a few simple things like wearing properly fitted and well-padded shoes.

Socks

Sometimes it is hard to comprehend how expensive decent running socks can be, but they are well worth it.  Invest in quality training socks for better grip and protection.

Toenails

Cut your toenails short to prevent black toenails or toenail loss from the nail rubbing against the shoe.

Hydrate your feet

After a run, most people take a shower, which is the perfect opportunity to hydrate your feet. While you’re still wet from the shower, apply foot lotion to moisturize and rehydrate your skin.

Massage

Gently massage after running to reduce pain. You may either give yourself a foot massage or hire a massage therapist.

However, it’s also crucial to know when to consult an expert, particularly if you’re experiencing foot discomfort. For instance, if you have plantar fasciitis and are experiencing severe foot pain, you might want to try orthotics to help relieve the foot pain, which can be worn inside your running shoes. Your podiatrist will examine your feet and guide you about different ways to boost your foot health.

The foot experts at Desert Podiatric Medical Specialists in the Tucson, Oro Valley, and Green Valley areas of Pima County, Arizona, have unparalleled experience treating all aspects of foot and ankle care. If you have any questions or want to make an appointment, please call (520) 575-0800.