As a runner, you obviously know how much pressure your feet absorb upon impact. In fact, it’s the major part of the body that gets affected most by walkers and runners, ensuring that running is comfortable and supported. Because of such responsibility, our feet go through a ton of discomfort, from aching, cracking, blistering, itching, and even smell!
Because of this, it’s important to learn about proper foot care for runners. But what exactly do you need to know and where can you start?
Read on as I show you everything to know about how to keep your feet safe and protected for a lot of intense runs to come!
9 Helpful Tips on Foot Care For Runners
Not many people actually focus on caring for their feet, which is important for runners! To prevent injuries and pain before, during, and after runs, here are some ways to pamper your feet the way they deserve:
1. Get a Foot Spa
This is an awesome way to give your feet the pampering they deserve! After a long, hard run, you can either go get a foot spa at your local parlor or to invest in the best foot spa to relax your feet immediately at home.
Not only does it relax your feet, but it gives it the rest needed to lessen the chance of aches and strains. It also relaxes your entire body!
2. Get the Right Shoes
The best way to care for your feet is to have the correct running shoes for them. Your feet deserve a comfortable and supportive bed that helps reduce the shock and pressure as you run!
There are a lot of different factors to consider, but the most important is the support and comfort. Ensure that the shoes fit your feet and offer the best support according to your arches. Furthermore, look for one with adequate cushioning, preferable EVA that conforms to your feet!
You should also consider the type of socks you plan to use, and your foot’s shape. Some runners may need additional support from their podiatrist and use medical orthotics, so shoes should be able to accommodate those as well.
3. Soften the Skin
Runners are prone to dry feet, which can lead to cracking (VERY painful, by the way!). To help prevent that from happening, use quality moisturizer daily. Rub the moisturizer on your feet until it’s soft and smooth, doing it right after you shower.
If you’re prone to blisters, use a moisturizer or lubricant outside your socks, which lessens the friction as you run. Petroleum jelly or non-petroleum-based products can work well, too!
4. Keep the Skin Dry
Some suffer from sweaty and wet feet, while others suffer from dry feet! If you’re the former, you’re prone to fungal problems, which is why you need to keep your feet dry!
To do this, I recommend that you use lightweight and breathable socks that wick away moisture. Use waterproof running shoes as well, especially if you plan to run on trails with puddles or during the snow.
5. Fight Off Fungus
Athlete’s foot is a common condition among runners, which can cause redness, blisters, and itches. This is caused by foot fungi, which thrive in moist and dark areas. Prevent this and keep the feet clean and dry, washing it after a run and ensuring it’s completely dry before putting on socks and shoes.
Change your socks often and apply antiperspirants on your feet. Also, wear slippers in locker rooms, where foot fungus usually lies!
6. Cool Your Toes Down
Sometimes, feet would swell or overheat when running. When this happens, soak your feet in cold water or apply ice right after your run. You can even use Epson salts to cold water, which can help some runners, though avoid overusing it as it leads to dry skin.
Besides that, you can run cold water to your feet or placing your feet in cold streams if you stumble upon them.
7. Get a Pedicure!
Pedicures pamper your feet, yes, but they do so much more than that! Pedicurists trim toenails to lessen the pain when running, as well as treat your calluses, moisturize its skin, and even give you a massage right after! All these can give you more relaxation AND work on your feet’s health.
While podiatrists offer pedicures as well, going to a salon or spa can save you a bit more money.
8. Have a Nice Foot Massage
Besides foot spas, weekly massages can do a lot for your feet, working on problem spots. They help with recovery time and prevent injuries! However, if you can’t afford the weekly or daily massages at the spa, you can always invest in the best foot massager, which is just as beneficial.
The best foot and calf massagers can roll and reduce any aches and knots that usually lead to cramping or tension!
9. Stretch Your Toes
Your feet need strength training to withstand the pressure of your weight upon making an impact on the ground. You can do this by stretching and exercising your feet with these moves:
- Toe raises: Stand with your feet slightly apart and tiptoe, then go back to standing position
- Heel drops: Stand on your toes on a stair step, then stop your heels below the step and back up
- Towel pulls: Place a towel under your foot then pull with your toes
- Toe grabs: Grasp a small object (like marble or pencil) using your toes
- Alphabet practice: Trace the alphabet on the floor using your big toes
Wrapping It Up
Foot care is crucial to have you run longer without the worry of your feet in pain and discomfort as you exercise. Fortunately, they are easy to care for with the correct tips!
I hope this article on foot care for runners helped you find ways to keep your feet healthy! So don’t wait any longer and follow these nine helpful tips for better runs now.
If you have any questions or want to share your tips and experiences on foot care for runners, then comment below. Your thoughts are much appreciated!