FOOT CARE TIPS FOR RUNNERS
Running is a great way to get your 30-60 minutes of exercise per day. When running, we put a lot of strain on our feet, so it’s important for you to take corrective actions with your running shoes to ensure your feet are well supported.
Here are a few tips to help take care of your feet during your daily run.
WHAT SHOES ARE IDEAL FOR RUNNERS?
Running shoes are an important part of running. It’s important you purchase shoes that state they are specifically for running. Running shoes will come with arch support, be light weight, and cushioned correctly for proper bounce while running on hard surfaces. Some running shoes will even have a tag that states they’ve been approved by a foot doctor or foot specialist. These are always great pairs to purchase.
GETTING CUSTOM MADE ORTHOTICS
If you’ve ever noticed the outsides or inside of your shoes wearing faster than the rest of your shoe, you may have an inward or outward roll when you run. This is a common issue and one that many people don’t realize. When this happens, it’s a good idea to have custom made orthotics since wearing the wrong type of insert can make your foot uncomfortable, create issues, and strain muscles. If you’re unsure where to have custom made orthotics created, ask your foot doctor podiatrist for help. They usually have a lab they work with who can create these for you.
Orthotics are common with young children who are in a growing phase. They are also common among adults with functional foot problems. Many athletes use orthotics because they know the benefits of protecting their feet from injuries and wasted motion.
ALWAYS STRETCH-BEFORE AND AFTER A RUN
First Stretch –
Standing next to a wall, face the wall and put your arms straight out until you touch the wall but do not bend your elbows.
Place your right foot a few inches away from the wall and fully extend your left foot/leg behind you.
Slowly bend your left leg forward while your right leg also bends in the same moving motion. Do not move your feet from their current positions.
Teetering forward, hold this stretch for 10-15 seconds and then rotate back and repeat.
Switch legs and repeat until you have completed 15 reps per leg, 3 times.
Second Stretch –
Grab a chair because you’ll be sitting for this stretch.
While sitting, grab a cold bottle of water, a cold can or a foam roller.
Place the roller under one foot and roll the object back and forth from your toes to your heel. Repeat these 15 times, for 3 reps.
Third Stretch –
While still sitting in the chair from stretch two above, remove the can/object from under your foot and crisscross one leg over the other.
Grabbing your big toe, rotate your big toe in a circular motion.
Switch feet and repeat until you have completed 15 reps per foot, 3 times.
SCHEDULE AN APPOINTMENT WITH A PODIATRIST
Aside from looking into custom orthotics and making sure you have proper shoes, it’s a great idea to schedule a consultation with your local podiatry clinic for checkups. This ensures you are on top of any injury that may occur, as well as encourage correct preventative measures as a way to avoid injuries.
Rockland County Podiatrist, Dr. Han, of River Podiatry of Pearl River, can help you follow a preventative or treatment plan if you suffer from any running-related injury or pain. Make an appointment today.
At River Podiatry we provide individualized, comprehensive, evaluation and treatment of patients with podiatric issues. The practice specializes in foot surgery and the treatment of foot pain. Expect the best possible care utilizing the most modern techniques.
