Every time you go for a run, your feet take a pounding. It’s OK – they are designed for this! But they can also be a source of pain and discomfort if not cared for properly. Fortunately, there are ways that runners can have healthy feet.
Runners can experience everything from damaged or discolored toenails, formation of blisters and calluses, tendonitis, metatarsalgia or even injury. That’s why caring for your feet is just as important as staying hydrated.
Follow these simple steps to protect your feet before your next run.
1. Find the perfect fit
Proper shoe fit is essential. Expect to go up a half to one size larger in running shoes than in your regular shoes. Aim for at least a half inch of space between your toe and the end of the shoe when you are standing.
2. Secure your shoe well
Once you put on your shoe, tap the back of your heel on the ground so your foot fits snugly back in the heel cup. Tie the shoe well so you don’t slide forward when you step.
3. Build strength
Stretching movements like ankle circles and heel drops (supporting your weight on the balls of your feet and then dropping your heels to a lower level) keep your feet strong. Remember to ease into your exercise regimen.
4. Cut your toenails
Shorter toenails, along with well-tied shoes, decrease the chance of toe damage.
5. Wear synthetic socks
Fabric that wicks away sweat will keep feet dry and help limit blistering and fungal infections.
More to Read
- The Most Common Endurance Sports Injuries and How to Treat Them
- 7 Tips to Help Your Child Avoid Sports Injury This Season
- The Problem With Being a Weekend Warrior
- 5 Ways to Stay Active in Winter
Medically reviewed by Laura Newnam, DPM.
