Foot Care For Runners: Keep Your Feet Happy And Healthy 2022

Foot Care For Runners Keep Your Feet Happy And Healthy 2022

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

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.

Try Strengthening Exercises

Over-stressing your feet can lead to foot pain. This includes your toes, calf muscles, and toes. This can cause a weaker running style, leading to painful sports injuries and feet that hurt more than necessary.

Try Strengthening Exercises


This problem can be reversed by conditioning your feet. A few tried-and-true exercises can help strengthen your feet’s muscles. Toe raises, walking on your front feet, stretching your Achilles tendon and calves, and walking on your heels are some of the options.

Roll Out Your Feet

Roll your feet on a tennis or lacrosse ball to give them tender care. Either stand or sit with one foot on the ball and then roll slowly around, looking for tender or tight spots. If you feel tense or uncomfortable, you can stop and take a deep breath before moving on.

Always Take Note Of Your Measurements And Go Half A Size Larger

Comfort is the most important thing. Don’t be drawn to shoes or designs that are too technological. When looking at foot care for runners, it is essential to consider how far you have run in your trainers and what size shoe you need.

Always Take Note Of Your Measurements And Go Half A Size Larger


He advises that trainers should be changed after 500 miles. It is always essential to test your shoes before race day to ensure proper sizing. Shoes that are too small can cause blisters, and too large shoes can restrict circulation.

Recovery Footwear Can Be As Important As Supportive Running Shoes

While shoes are essential for running, it is just as necessary to put on the proper footwear. Oofos are recovery shoes. Oofos recovery shoes are designed to absorb the impact of walking so that your feet don’t have to. This speeds up recovery.

Take Into Account The Swell, And Take Appropriate Action

Swollen feet can be standard for runners who run long distances. However, it is essential to understand why the swelling occurs and how to treat it. Feet that look like Violet Beauregard may not be what you want.

According to the Int. Your increased fluid intake can partly cause j Gen Med journal swelling. Experts recommend that you drink water while running to avoid dehydration symptoms. According to the NHS, swelling can happen after any sport and sometimes due to injury. If your swelling persists or becomes more severe, consult your GP.

Jamie Ray, the Another_Run instructor at Another_Space, recommends that you ice your feet after a long run or take a cool bath in the water. He says, “This will prevent your feet from swelling or overheating too much and protect against permanent damage.”

Don’t Wear Any Old Socks

You might be wrong to think that special running shoes don’t need to go beyond your trainers.

Jake Heath, a podiatrist at Kenton Health Clinic, says that socks made of cotton and wet materials are the most common cause of blisters in runners. It’s time to invest. Time to invest.

Don’t Wear Any Old Socks


Cut Your Toenails Regularly

Many runners have black toenails. They are almost as unattractive and dull as Kim K’s Instagram posts about her diet lolly. Two researchers from J Sports Med found that the sole reason for the problem was the repeated impact of your nail hitting the shoe’s front.

While you cannot avoid black toenails, you can make your life easier by keeping your feet clean. Yes, Adidas run captain Olivia RossHurst said that trimming your toenails regularly can help prevent toenail damage. She says that the nails should be shorter to prevent them from being damaged.

Keep Them Dry

You may have dry feet or wet feet. This makes you more susceptible to athletes’ feet and other fungal infections. It can be challenging to keep your feet dry because you have around 125,000 sweat glands per foot, and each foot can produce approximately 4 ounces of water each day.

Lightweight, breathable and moisture-wicking socks will solve this problem. If you are forced to walk through snow, slush and puddles all winter, you will experience a moisture problem. Waterproof trail-running shoes and moisture-wicking socks are both excellent options. Make sure you dry your shoes before you wear them again. Never wear damp socks.

Refresh Your Toes

Apply ice to your feet immediately after running if your feet become swollen or overheated. Some runners find Epsom salts helpful in cold water. However, salts can dry out your feet if you use them too often.

Another option is to run cold water through a garden hose directly over your feet. If you are finishing your run near a stream of cold water, put your feet in the water for several minutes. After running, your feet may become swollen. You can use an ice pack to help. You should not leave the ice on your skin longer than 20 minutes, or you could get frostbite.

Know-How To Beat Blisters Twice As Fast

Blisters are a significant concern for runners. If they get too bad, it can cause severe disruption to your training schedule.

According to Heath, however, it is essential to speed up the treatment of blisters.

Find yourself often in the “dress it or leave it” debate. Heath suggests that you always cover the blister with a protective covering. This creates a controlled environment that helps the blister heal, protects skin from bacteria, and relieves pain.

Know-How To Beat Blisters Twice As Fast

You still have blistered feet even though you are only a few days away from the big day. Heath recommends this Heath-approved tip: Rub your feet with surgical spirit daily for more demanding skin. This can be used to prevent blisters. However, it is best to have something to hold onto as it may hurt a bit. No pain, no gain.

Pamper, Pamper, And Pamper

While marathon training can seem overwhelming, remember to strength train, foam roller, and keep your long runs going. However, we are about to add some more things to your “to-do” list that provide essential foot care and offer great relaxation techniques.

Arundel believes that a foot massage can prevent runners from getting their feet into serious trouble after a run. To prevent fungal infections, Arundel recommends that you thoroughly dry your feet after your run. He also suggests using a moisturizing cream to moisturize cracked or dry feet.

You can also relax your feet with muscle-soothing balms or salts like Epsom bath salts. You’ll be in for a treat if you simultaneously put on a face mask.

Fight That Fungus

A fungal infection called athlete’s foot causes redness, itching and blisters on the soles and toes of the feet. It can also cause pain. It can also cause foot problems. Other preventive measures include changing your socks frequently, applying antiperspirants to your feet, and wearing flip-flops inside locker rooms (a.k.a. A breeding ground for athlete’s feet fungus.

Fight That Fungus


You can treat athletes’ feet with an over-the-counter fungicide. This should be done as directed at least two to three times per day for two to four weeks. Keep going with the treatment. The fungus may linger long after the symptoms have gone. Alternate medications may be used if the fungus returns. Athletes’ foot fungus can also cause resistance to certain fungicides.

Last But Not Least, Be Aware Of When You Should See A Specialist

All runners deal with heel blisters and toenail problems. However, it is essential to recognize when you need to see a professional. There are 125,000 sweat glands per foot. This means that even if you follow this guide for foot care for runners to the T, you might not be able to prevent common foot problems such as athlete’s foot and other fungal infections.

how to protect feet when running


If you are concerned about any symptoms, you should visit your GP. Margaret Dabbs medical pedicure is a 45-minute intensive treatment for feet that WH loves.

Try them out with your running shoes before you go on a long-distance run.


When it comes to foot care for runners, 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 your time to read this article of BSXInsight.

Leave a Reply

Your email address will not be published.