Top 10 Foot Care Tips for Runners

Being on your feet for a long time can get tiring, especially if you're running on concrete floors or working out on country tracks. If you are a runner, you should pay extra attention to your feet to avoid getting hurt, which could keep you from training. These are the ten best foot care tips that every runner should follow to make sure their feet are in great shape and ready to support their running routine.

1. Invest in Quality Running Shoes

The secret to proper foot care is in choosing a proper pair of running shoes for running exercises. Using properly fitting footwear all-around minimizes the dangers of blisters, bunions, and plantar fasciitis.

If you are in a process of selecting running shoes, then it would be advisable to consider the following:

Fit: There should be about finger thickness between the tip of the longest toe and the shoe end. Your feet also expand during the course of running therefore it is advisable to try out the shoes in the afternoon when your feet will be a bit larger.

Support: Select the type and degree of comfort and support by specific types of footwear to the feet. If you are in doubt, it is advisable to seek the services of a specialty running store for a gait test.

Replace Old Shoes: Replace them before the cushioning and support wear out and cause feet will start to get hurt.

2. Strengthen Your Feet

By strengthening your feet, muscles of the feet become stronger and at the same time make the feet less susceptible to an injury.

Some effective exercises include:

Toe curls: Fold a towel on the floor and grasp it by feet to pull toward you with toes.

Marble Pickups: Pick up rocks or other small things on the ground with your toes.

Calf Raises: Stand quietly on the lower part of your feet extending patellar tendons and touch the heels to the ground for strengthening calf muscles on both legs.

3. Maintain Proper Running Form

Concentrate on keeping your body position acceptable for the feet:

Foot Support: Try to use the midfoot strike as the heel strike and toe strike, are proven improper or unhealthy ways of running.

Cadence: To lessen the pressure on your feet, step up your cadence which refers to the number of steps per minute.

Posture: One should not bend the head down, the shoulders should not be tense, the posture should be slightly forward from the ankles.

4. Moisturize

Make sure you maintain your foot moisture and use the lotion at the middle of each toe because of the blisters which may be experienced. Wear appropriate socks that will not trap moisture and should have a minimal tendency to rub against the skin. Use extra cushion socks for parts such as heel and ball of the foot.

5. Treat Blisters Early

Blistering is a fairly rampant problem among joggers and athletes particularly those who engage in long distance running.

To manage and prevent them:

Preventive Tape: Therefore, apply moleskin or blister prevention tapes to the area that often rubs against shoes when going for a run.

Treat Early: If you develop a blister, the area should be cleaned with alcohol before applying a blister pad or tape on it.

Don’t Burst: It is recommended not to burst the blisters if possible since bursting promotes infections.

6. Stretch and Roll Your Feet

After the runs, give time to do some stretching and rolling of the feet to enhance on flexibility and reduce on the soreness.

Simple stretches include:

Toe Spreads: Sit down and fan your feet as wide as possible and then try to relax.

Calf Stretches: Bring one leg closer to the wall and another one behind, so that the body faces the wall. Bend your legs and move your upper body forward to reach for your toes.

Foot Roll: Use a tennis ball or foam roller to massage the soles of your feet.

7. Manage Footwear for Different Surfaces

Shoes should be changed according to the type of surface you are running on. Off road running entails the use of shoes that offer relatively more grip and stability than road running.

8. Listen to Your Feet

Cut down on the distance and see a podiatrist or physiotherapist if you have long-term pain, swelling, or soreness. You should never ignore foot pain, because it could lead to bigger problems.

9. Consider Orthotics

People with special foot conditions, especially the flat foot runners, those with high arch, or over pronating runners should wear custom made orthotics in order to enhance comfort and reduce the risks of getting an injury.

10. Keep Your Feet Clean and Dry

Every time you are done, wash your feet well and ensure they are perfectly dried, more so the areas between the toes to avoid getting athlete’s foot. Removing dirty socks and putting on clean ones as well as washing the feet and wearing clean shoes also serves to enhance foot hygiene.