Taking Care of Runners’ Feet

If you’ve been a runner for a while, you know how much your feet endure when you hit the pavement. A long run or even a quick sprint can leave your feet throbbing, aching, or in pain. Long-term, you might suffer from foot problems such as chronic plantar fasciitis or Achilles tendonitis.

Still, you can’t beat that runner’s high, right? If you can’t seem to resist that daily run, here are Top 5 Tips you can use to take care of your Runners’ Feet:

1. Start slowly and increase slowly. Beginners should start with a slow pace and a short distance and increase as experience grows. If you increase speed or incline too much, too quickly, you can end up straining the tendons and ligaments in your feet and ankles.
2. Use the right shoes. Running shoes should be supportive and have adequate cushioning to reduce the impact on the bones and joints. Repetitive pounding on the hard surfaces can lead to weakened bones that are prone to fractures. Arches and heel cups will keep the feet stable in the shoes. If you have existing foot problems, you can use orthotic inserts to prevent worsening symptoms. 
3. Don’t skimp on socks. Wearing shoes without socks can lead to irritation and blisters on the skin of the feet. Sweaty feet can make the shoes smelly, and increase the chances of bacterial or fungal infection like Athlete’s foot. Always wear a clean, fresh pair of socks for running to reduce the likelihood of foot issues.
4. Stretch the toes, feet, ankles, and calves. Always warm up and cool down, including stretching of the lower extremities. Strengthening the toes can help to reduce chances of toe deformities and help you stabilize your feet in the shoes.
5. Practice good foot hygiene. After a good sweaty running session, you’ll want to make sure to wash your feet (probably while you shower) with soap and warm water and then change into a new pair of socks. If you run every day, you may want to invest in more than one pair of shoes so that you can allow them to dry out completely between running sessions. Keep toenails short and take care of any ingrown toenails or fungal toenails. Additionally, any cuts and scrapes can become more inflamed while running, so be sure to treat them promptly.

If you’ve sustained an injury while running, or if you have concerns with whether or not your feet are in shape for running, come to see our board-certified podiatrist, Dr. Brad Toll, at Crofton Podiatry. Call us today at (410) 721-4505 to make an appointment at our Crofton, MD office, which also serves the surrounding areas of Gambrills, Odenton, and Bowie, MD.