Taking care of your feet is crucial for runners to prevent injuries and maintain optimal performance. I’ve experience some of the most intense maceration (trench foot) which has sidelined me at some of my most important running events. Through trial and error, I’ve found a great combination of socks and anti-chafe balms (I’ve tested them all!). Here’s a comprehensive guide to foot care for running:
1. Proper Footwear:
- Invest in quality running shoes that provide adequate support, cushioning, and stability.
- Get fitted for shoes at a specialty running store to ensure the proper fit and alignment.
- Replace your shoes every 300-500 miles or when they show signs of wear and tear.
2. Socks:
- Wear moisture-wicking socks to keep your feet dry and reduce the risk of blisters.
- Choose socks made of synthetic materials or merino wool that provide cushioning and minimize friction.
- I’ve found for shorter distances (50k and under) that compression socks work really well to protect my feet from swelling and excess moisture. My favorites have been the PRO Compression socks – they retain their compression through years of running and washing AND they come in so many fun colors and patterns.
3. Nail Care:
- Keep your toenails trimmed straight across to prevent ingrown toenails.
- Avoid cutting your nails too short or rounding the corners, which can lead to painful nail issues.
4. Foot Hygiene:
- Wash your feet daily with mild soap and warm water to keep them clean and prevent bacterial or fungal infections.
- Dry your feet thoroughly, especially between the toes, to minimize moisture and reduce the risk of athlete’s foot.
5. Blister Prevention:
- Use lubricants or anti-chafing products on areas prone to blisters, such as the heels and toes.
- I’ve been really happy with a few anti-chafing products – I try to find ones that don’t feel greasy or sticky (and there are so many options, so you’ll find what’s right for you) – here are a few of my favorites: Trail Toes, Desitin (surprisingly effective), and Barefoot Scientist Barrier4.
- Wear moisture-wicking socks and properly fitting shoes to minimize friction and reduce the risk of blisters.
6. Callus Management:
- Regularly exfoliate callused areas with a pumice stone or foot file to prevent the buildup of thick, rough skin.
- Avoid removing calluses completely, as they provide natural protection for your feet during running.
7. Arch Support:
- Consider using orthotic inserts or arch supports if you have flat feet or high arches to provide additional support and stability.
- Consult with a podiatrist or physical therapist to determine the best type of support for your foot structure.
8. Recovery:
- After long runs or intense workouts, elevate your feet to reduce swelling and promote circulation.
- Use ice packs or cold therapy to relieve pain and inflammation in sore or injured areas.
- Perform gentle stretches and self-massage techniques to relax tight muscles and improve flexibility.
- I’ve also found that using a massage gun is really helpful to break down any really sore spots in my legs and my shoulders. The compression boots are great as well.
- The day after a long run (if I’m not training for back to back long runs), I like to hop on a bike or stationary bike to get my legs moving with low impact.
9. Foot Strengthening:
- Incorporate exercises to strengthen the muscles in your feet and ankles, such as toe curls, arch lifts, and calf raises.
- Use resistance bands or balance tools to improve stability and proprioception in the feet.
- I really enjoy using a stability cushion for foot and ankle strength.
10. Listen to Your Feet:
- Pay attention to any pain, discomfort, or changes in sensation in your feet during running.
- Rest and seek medical attention if you experience persistent or worsening symptoms, as they may indicate an underlying injury or condition.
Magnolias + Fluff 