Foot Care For Runners: Keep Your Feet Happy And Healthy

Foot Care For Runners Keep Your Feet Happy And Healthy 2023

If you are a runner, you know that taking care of your feet is essential. Runners are constantly pounding their feet on the ground, so it is important to ensure they are well taken care of. Without proper care, runners can develop blisters, calluses, and foot injuries.

But what exactly should you do to keep your feet healthy? Here are some tips for foot care for runners.

Choose The Suitable Trainers Foot Care For Runners

Although it may seem obvious, you’d be amazed at how often runners ignore this important rule for foot care. Andy Vincent, a Third Space personal trainer and Anatomy In Motion (or AiM specialist), says it is easy to get sucked into what I call the “pronation myth”.

Pronation has been a common problem for many years. Trainers have spent years convincing us that it is terrible and we need arch support. Pronation is the loading and lengthening phases of gait. It is vital for proper foot mechanics.

Pronation is still a controversial topic. Most physios believe that if you have problems with pronation, you should protect your knees and ankles from any other injuries.

However, this doesn’t change the basic principles of what makes a pair of running shoes for women. Vincent suggests looking for: “Footwear shouldn’t be heavy and structured to allow the foot and the floor to interact properly.” Ben Hobson, Runner’s World Digital Editor, recommends neutral running shoes like the Adidas Solarboost.

Wear The Right Shoes

As a runner, it is important to wear the right shoes. This will help to prevent injuries and keep you comfortable while you are running. 

There are a few things to consider when choosing running shoes, such as the type of surface you will be running on and your foot type. It is also important to break in new shoes gradually to avoid blisters and other problems.

When it comes to taking care of your feet, runners need to be extra careful. The repetitive impact of running can cause a lot of wear and tear on your feet, so it is important to take good care of them. 

This includes choosing the right shoes, maintaining good foot hygiene, and seeking treatment for any foot problems that may arise. By taking care of your feet, you can help to ensure that you can continue to enjoy running for many years to come.

Walk Around Barefoot When You Can

Walk Around Barefoot When You Can

There are several things you can do to keep your feet healthy, and one of them is to walk around barefoot when you can.

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Walking barefoot helps to strengthen the muscles and ligaments in your feet and can also help to improve your balance. It is also a good way to reduce the risk of injuries to your feet. Walking barefoot on different surfaces also helps to stimulate the blood flow to your feet which is important for keeping them healthy.

So, next time you are at home, take some time to walk around barefoot. Your feet will thank you for it!

Roll Out Your Feet

Rolling out your feet can help to prevent injuries and to relieve pain. It’s also a great way to massage your feet and help them to relax. To roll out your feet, you will need a foam roller or a tennis ball. Start by placing the foam roller or tennis ball under your foot. Then, roll your foot back and forth over the roller or ball.

Make sure to roll out your feet before and after running and to do it for at least a few minutes each time. This will help to keep your feet healthy and happy and will help you to avoid injuries.

Strengthen Your Feet

Strengthen Your Feet

There are a few different ways you can strengthen your feet. One is to do toe raises. To do this exercise, stand on a step or other raised surface with your heel hanging off the edge. Then, raise your toes up as high as you can and hold for a few seconds before lowering them back down. 

You can also try ankle circles. To do this exercise, stand on one foot and lift the other foot off the ground. Then, circle your ankle in both directions a few times. 

Finally, you can try balance exercises. These exercises help to improve your balance and proprioception, which is your body’s ability to know where it is in space. To do a balance exercise, stand on one foot and hold the other foot off the ground. 

Prevent Blisters

Prevent blisters

Foot care for runners is important in preventing blisters. Blisters are caused by friction and usually form on the feet, toes, or heels. To prevent blisters, runners should wear well-fitting shoes and socks that wick away moisture. 

They should also avoid running in hot or humid conditions and keep their feet dry and clean. If a blister does form, runners should drain it and cover it with a bandage.

Wear Good Quality Socks

If you are a runner, you know how important it is to have good-quality socks. Your socks should be made of a material that will wick away sweat and keep your feet dry. 

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They should also be comfortable and fit well. Look for socks that have extra padding in the heel and toe area to help protect your feet from the impact of running.

Keep Your Toenails Short

Long toenails can cause all sorts of problems, from black toenails to ingrown toenails. Not only are they painful, but they can also lead to infection. Keeping your toenails short will help to prevent these problems and will keep your feet healthy. 

Moisturize Your Feet

Moisturize your feet

Pounding the pavement puts a lot of stress on your feet, so it is important to moisturize them regularly. This will help to keep them soft and supple and will prevent them from drying out and cracking. 

There are a number of different foot creams on the market, so find one that works well for you and use it regularly. 

In addition to moisturizing, be sure to also wash your feet regularly and inspect them for any cuts or blisters. If you take good care of your feet, they will take care of you in return.

Use the Lace Lock Technique

Use the Lace Lock technique

After all, they’re the foundation of your running career! The Lace Lock technique is a great way to keep your feet feeling comfortable and supported while you run. Here’s how it works:

First, double-knot your laces at the base of your foot, making sure the loops are tight against your skin. Then, take the excess lace and thread it through the loops, making sure to keep the tension tight. Finally, tuck the end of the lace under the loops and pull to secure it.

This technique will help to keep your laces in place, preventing them from coming undone or rubbings against your skin. It’s a great way to keep your feet feeling comfortable and supported, no matter how long or far you’re running!

Get a Pedicure (When it’s safe)!

As a runner, you know that taking care of your feet is important. That’s why getting a pedicure is a great way to keep your feet healthy and looking good.

When you get a pedicure, the nail technician will trim and shape your nails and then use a file to smooth out any rough edges. They will also massage your feet and lower legs, which can help to improve circulation and relieve any aches and pains.

After your pedicure, be sure to apply a good quality foot cream to keep your feet hydrated. You should also avoid wearing tight shoes or socks and give your feet a break from running every few days to allow them to recover.

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What About Foot Cream for Runners?

Some runners are more prone to dry feet, which always results in uncomfortable cracking feet. Use a moisturizer like Neutrogena foot cream daily to solve the problem. Your feet will feel smooth and silky once you’ve worked it into the skin.

Following a bath or shower is the ideal time to moisturize your feet, according to Stephanie Marlatt Droege, D.P.M., a La Porte, Indiana podiatrist. According to Droege, applying moisturizer at that time will help you retain part of the water from your shower.

Lowell Weil, D.P.M., a podiatrist in Des Plaines, Illinois, advises using a skin moisturizer or lubricant not just on the skin but also outside your sock to lessen the friction that leads to blisters for people who are particularly prone to them.

Both different types of petroleum jelly and non-petroleum-based sports products like Bodyglide function nicely here.



Should runners moisturize feet?

Some runners are particularly prone to dry feet, which invariably leads to painful cracking feet. The solution: use the best foot lotion for runners, such as Neutrogena foot cream, every day. Rub it into the skin until your feet feel soft and smooth.

Should runners soak their feet?

If your feet swell or get overheated when you run, consider applying ice or soaking your feet in cold water immediately afterward. Adding Epsom salts to the cold water helps some runners, but the downside of using salts is that, if overused, they can make your feet too dry.

How do marathon runners protect their feet?

Whilst remember to strength train, foam roll and keep the long runs ticking over whilst marathon training can feel like a lot to deal with, we’re about to add a few more items to your ‘to-do’ list that are not only essential foot care for ultra runners but also a great relaxation technique, too.

Why do runners put Vaseline on their feet?

But it definitely explains why running on a regular basis can easily lead to painful foot problems, including plantar fasciitis and blisters.


When it comes to foot care cases, you must take the necessary steps to ensure that your feet stay healthy. Make sure to check your feet every once in a while to ensure that there are no problems with them. You can ensure that your feet are as healthy as possible by following these tips. Thanks for taking the time to read this article on BSXInsight.

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