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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.

By Crofton Podiatry
May 18, 2016
Category: Runners Foot Care
Tags: calluses   bunions   blisters   nail fungus  

Marathons and 5Ks are in full swing – are your feet prepared to endure? Whether you are first time runners or long-competing veterans, foot preparation can make or break your experience. Improper care can lead to pain or injury on the day of or after the running event. Some common problems that may arise include blisters, cramping, tendon issues, toenail pain, sprained ankles, and broken bones. Foot issues can lead to further complications in our legs and make us more prone to injury than we should be.

If you have foot or ankle issues and you’d like to prepare for a running event, consult our board-certified podiatrist, Dr. Brad Toll of Crofton Podiatry. He can work with you to plan preventive measures to protect your feet and ankles during your next running event.

Prevent Issues and Protect Your Feet

Shoes: Make sure you have shoes that fit well. Shoes that are too short or narrow can cause toenail pain, bunions, and calluses. When they are too wide, it can allow for unnecessary friction, leading to blisters. In long-term races, feet will swell and you may need shoes that are up to 2 sizes larger. Also consider that shock absorbers on running shoes will be less effective after just 100 miles.

Blisters: To prevent blisters, runners can use anti-blister creams. There are other techniques of preparing the skin on the feet to make it more durable, such as using preparations containing salicylic acid, or shea butter.

Cracking skin: For those who have dry feet, running can lead to splitting and bleeding. To prevent this pain and discomfort, make sure to moisturize. Applying lotion or foot cream right after a shower can help to retain moisture.

Fungal problems: Foot fungus issues can arise when feet, shoes, and socks are not fully dried after running. Not only should you make sure everything is thoroughly dried, you should also use antiperspirant to continue to keep your feet dry from sweat. If using communal showers, use flip-flops. Finally, use anti-fungal medications to treat the itchy and red blisters that can be debilitating for runners.

Foot pampering: Runners can get pedicures to help take care of and prevent some issues related to running. Toenails will be trimmed and tough calluses, as well as dry skin will be taken care of. There is a massage component that also helps to relax and rejuvenate the feet. A regular foot massage will help with stimulating foot muscles for better recovery.

Foot Strengthening: Other than running, take time to strengthen and lengthen all parts of the foot and ankles. Strong muscles around the feet and ankles will help to prevent injuries and improve stability while running.

Most important of all, give yourself enough time to prepare your feet and ankles to have an effective and more pleasant experience in a running event!

If you have further questions and would like to discuss a plan for preparing for a running event, please schedule an appointment at our office located in Crofton, MD. We use the latest technology to offer comprehensive care.

 




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2411 Crofton Lane, Suite 25
Crofton, MD 21114

Podiatrist - Crofton, Crofton Podiatry, 2411 Crofton Lane, Suite 25, Crofton MD, 21114 (410) 721-4505