5 Dos and Don'ts of Foot Care for Runners - An online health& Fitness Blog to know more about health, fitness & food.

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5 Dos and Don'ts of Foot Care for Runners


If you are a runner, you know the importance of caring for your feet. Improper care of your feet will hinder your performance, and at worst, can also prevent you from running in the future.

So what do you do? You want to make sure that you exercise proper foot care for runners.

Here's what you need to know:

1. Choose the Right Shoes

The first step is to choose the right running shoes. You want to make sure that the shoe fits you properly. It shouldn't be too loose or too tight. You also need to make sure that you always maintain your shoes.

If there's ever damage to your shoe, make sure that you repair it as soon as possible. You should also not postpone buying new shoes. No matter how well you maintain your shoes, you should change them every 3-5 years.

The wrong shoes will cause prolonged damage to your feet. The damage can be so severe that you might not be able to run again in the future.

It's always better to shop at a specialist store for runners as opposed to a general shoe store. The salespersons at the former type of store can help you decide which running shoe is best for you.

2. Basic Care and Treatment

You must always take care of your feet to prevent further issues. For example, if you have any calluses on your feet you should go for a pedicure or foot massage right away. If there are more serious issues, make sure to see a professional podiatrist.

If you run in mud, you might find a lot of mud getting stuck between your nails. Make sure they are thoroughly cleaned before it spreads further germs/disease to your feet.

The skin on your feet should also be kept soft as much as possible. Every now and then you should rub oil or lotion to soften it. When running, you can also use technical socks to protect your feet from increased moisture.

You should also treat yourself to regular foot care. For example, when you go for a massage ask the masseuse to press your feet to reduce soreness. You also can consider soaking your feet in hot water on a regular basis. Placing your feet in bags of ice is also a great idea.

3. Basic Exercises

Apart from running, there are other exercises to make sure your feet are always looked after. During rest days, consider going for light walks. These walks can be the same duration that you take for your runs.

If you prefer to run outside, you might want to consider running on a treadmill once in a while. Unlike the unpredictable terrain, a treadmill is made to protect your feet while you run.

You should also stretch your feet and legs before running and on rest days. You should also stretch and wiggles your toes on occasion. You should also try walking around your home without any footwear. This helps build your foot strength in the long run.

You want to make sure that you always care for your feet when doing other exercises. For example, when you squat make sure that your feet are firmly pressed to the ground. If you do a leg press, make sure not to put too much strain on your feet as you push from your legs.

4. Look Out for Toenails

You want to always look out for your toenails. If your toenails growing too long they can become ingrown and cause severe issues to your feet. They can also get broken as you run which will cause you intense pain.

There's also the possibility of black toenails. This is all-too-common with runners who run at a high intensity. Black toenails are caused by repetitive high-intensity running. Shoes and socks that don't fit right will also lead to black toenails.

Black toenails can also be caused by diseases such as melanoma, fungal infections, etc. These will require immediate medical attention.

Look after your feet's health at all times. Your toenails can also be inspected by a pedicurist who can tell you what issues there are and how to treat them.

If you find mild colors on your toenails, you don't have to worry about any sort of treatment. This will heal naturally, as long as you don't harm your toenails any further.

For a severe cause of black toenails, you want to keep your toenails trimmed on a regular basis. You can also consider having your toenail removed by a physician and then wait for another one to grow.

5. Looking After Blisters

The most common issue with your feet is blisters. You want to make sure that you always take care of blisters and other serious ailments in your feet.

Blisters occur when the outer layer of your skin rubs against other outer layers. When you have several blisters on your feet, you will have pain while running. If you continue to run with blisters this will lead to extreme issues in your feet. These can include diseases and might prevent you from running again.

To avoid blisters from developing, you have to have proper shoes and socks. Additionally, if your feet are wet and sweaty they should be dried immediately. If you keep them in such a state for too long, they will develop blisters over time.

If you have any abnormalities in your feet such as bunions, these can also lead to blisters. Make sure you take care of these abnormalities before anything like blisters develops.

The easiest way to get rid of a blister is to cut out a piece of moleskin. The piece of moleskin should be the exact size of the blister. Press it firmly against the blister until it dries out.

Antibiotic ointments can also be applied to blisters if the moleskin option doesn't work. If this doesn't work, then you must consult a physician without any postponement.

Share This Foot Care for Runners

Now that you've read this guide on foot care for runners, make sure to share it with your fellow runners. If you follow the tips in this guide you won't have to stress about your feet on your next run!

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