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Top 10 Foot Care Tips for Runners

If you're a runner, you know that taking care of your feet is essential to keeping up your routine. But sometimes it's hard to know where to start. Here are ten tips to help keep your feet healthy and happy!

 Wearing the wrong shoes is one of the most common mistakes that runners make. The wrong shoes can cause all sorts of problems, from blisters and black toenails to shin splints and runner’s knee. Invest in a good pair of running shoes that are specifically designed for your foot type. You want to wear supportive, non-flexible tennis shoes. Some of our favorites are Brooks, Asics, and New Balance.

 Even the best shoes will eventually wear out and stop providing the support that your feet need. Depending on how often you run, you should plan on changing your shoes every 300-500 miles.

Long toenails can cause all sorts of problems, from black toenails to ingrown nails. When you run, your toenails bump against the end of your shoes. This microtrauma can cause black and/or ingrown toenails.  To avoid these issues, make sure to keep your toenails trimmed short.

 Wearing ill-fitting socks is a recipe for blisters. Make sure to invest in some good quality running socks that fit snugly on your feet. Bombas has a really great running sock that includes a blister tab to help prevent blisters from forming.

Just like the rest of your skin, your feet need to be moisturized to stay healthy, especially during the winter months. Use a foot cream or lotion, such as Mod Pod Hydrate, after you shower to keep your feet well-hydrated. This silky and hydrating balm will prevent your skin from becoming too dry and forming painful crack called fissures.

 Just like the rest of your muscles, your feet need to be stretched on a regular basis. Stretching helps improve flexibility and can prevent injuries. For a comprehensive stretching guide, check out this YouTube video.

After a long run, your feet will likely be sore and inflamed. To reduce the swelling and pain, ice your feet for 15-20 minutes.

If you have persistent foot problems, custom orthotics may be able to help. Custom orthotics are an insert that is designed specifically for your foot. It fit easily into your shoes to correct problems with your foot alignment. You can learn more about custom orthotics here.

If you are experiencing any pain while running, don’t try to push through. Chances are, you are going to make the problem worse. Listen to your body and take a few days to rest.

  1. Wear the right shoes
  2. Don’t forget to change your shoes
  3. Keep your toenails trimmed
  4. Wear good quality socks
  5. Moisturize your feet
  6. Stretch your feet
  7. Ice your feet
  8. Invest in custom orthotics
  9. Listen to your body
  10. See a podiatrist

 If you’re having persistent foot pain or problems, it’s always best to call us or your local podiatrist for an appointment. We can determine the cause of your problem and prescribe the appropriate treatment.

Running is a great way to stay and shape and improve your healthy, but it is important to take care of your feet so they can keep up with the demands of the sport. We want to make sure that you stay healthy and injury-free while enjoying all the benefits running has to offer. So, if you have any foot pain or concerns, please don’t hesitate to contact us 859-264-1141 or schedule an appointment online.