Looking for some runners foot care tips to help reduce the number of injuries, aches, and pains you’re experiencing?
I’ve got you covered in this article.
Injuries are not part of being a runner or pushing yourself too hard. With the right care and attention, injuries should be rare.
Investing in good running shoes is a great place to start. But you also need to know how to look after your feet and shoes to make sure you’re getting the most out of them.
So, unless you want those ‘runner’s feet’ that scare children when you’re wearing open sandals (we’ve all seen those haven’t we!), I suggest you read on and pay attention!
Runners Foot Care: Tips to Reduce Injury and Speed Up Recovery Time
Invest in Really Good Shoes
It shouldn’t come as a surprise that your shoes are probably the most important piece of equipment when it comes to looking after your feet and making sure you’re performing at your best.
This doesn’t mean you have to break the bank though.
This ASICS Men’s Gel Venture Running Shoe is one of the highest rated running shoes on Amazon and has a load of positive feedback – and it’s really not that expensive.
Poor quality footwear can cause blisters, calluses, damaged nails, increase your chance of injury, and cause you to develop bad running habits.
If you’re unsure of what you’re looking for, my advice is to pop into a shoe shop and talk to the assistant. We don’t do enough of that nowadays, you know, talking to people who know what they’re doing for advice.
Invest in Good Running Socks
Socks are also very important to keep ingrown toenails, blisters, and other nasty, painful skin issues away.
I know a lot of people that don’t wear any socks when running. I’ve always found that a little bit weird, but if that’s you (I’m not calling you weird by the way) it’s time to get used to wearing socks.
Just browse running socks and see what takes your fancy. Thin ankle socks are the closest thing to wearing something that you won’t notice but still makes a big difference to the condition of your feet.
Moisturize and Bath Your Feet Regularly
You’re pounding the pavements and putting your feet through a lot of wear and tear, so it’s only natural that you need to give them a little extra TLC.
The problem with putting our feet up and enjoying some R&R is that we’re doing exactly that – putting our feet up.
However, if you’re putting the time in on the road you obviously care about your health and have some goals in mind. So, the least you can do is give your feet some time off.
Moisturizing isn’t just for women :). Start moisturizing before bed and first thing in the morning to take care of your skin and prevent blisters, and give your feet a good soak to relax and heal the muscles.
Honestly, it’s a routine that once you start, you’ll enjoy more and more.
Prevent Athlete’s Foot
Athlete’s foot is a fungal infection that causes some pretty nasty, itchy blemishes on your feet.
Don’t wait until you have the signs or symptoms to do something about it, there are some preventative measures that all runners should be doing:
- Keep your feet dry when you’re not running or bathing.
- Wear open sandals or similar footwear that allow your feet to breathe whenever possible.
- Wear socks when running as discussed in more detail above, and change them each run (else they’ll be all smelly at the very least).
- Use antifungal powder on your feet after bathing if you’re running several times a week.
- Make sure your shoes are fully dried out before lacing up and going for a run.
Address Health Issues ASAP
As runners, I think we’re all guilty of seeing a blister or some dead skin and just thinking, “It’ll clear up or fall off in good time”.
In reality, any foot issue, no matter how small or how little pain you’re feeling can worsen into something that will potentially sideline you for weeks.
Ingrown toenails are all too often the culprit behind missing a race someone has trained months for. Don’t let that be you.
Any signs of toenail problems and I’d be booking an appointment with the Dr sooner rather than later.
Skin issues, if you’ve started using moisturizer, bathing and doing the other things I recommended above, I’d get that checked out too.
You want to keep your feet well maintained, like a well-oiled machine. The more love and care you give your feet, the more miles and less bother you’ll get back in return.
Proper, proactive runners foot care is often overlooked when nutrition, rest, and training hard are all high up on the list of priorities.
Your feet are your valuable tools to success though. Without them being kept in tip-top condition everything else comes second.
If the cost of decent running shoes and socks looks a bit steep right now then build up to better shoes as you take running more seriously while taking good care of the other points I raised.
We all live busy lives, I get it. But by stopping and taking care of our feet we can be more productive when we’re on them – makes perfect sense does it?