8 ways that runners can take care of their feet
With winter coming to an end and the start of spring around the corner, we understand that people in our community will start running outside again as a physical activity. Running can lead to long-term foot health issues if not done properly so we’ve prepared a list of foot care guidelines for runners:
Pick the best running shoes: Although this may be obvious, runners often shoes the wrong shoes for the shape of their foot. Footwear should be light and unstructured to allow the foot to correctly interact with the floor. If you do not know what shoe size works for you, we’d recommend speaking with a podiatrist.
Track your mileage: most running shoes typically last 500 miles of usage. Once you reach that number, we would recommend changing your runners.
Size up: runners should always avoid wearing shoes that are too tight as they can restrict circulation to the feet. As a general rule of thumb, we would always recommend adding 1/2 a shoe size to avoid foot swelling.
Invest in recovery footwear: after your runs, we recommend switching out your footwear to shoes that are designed to absorb the impact of walking. This will ensure that your feet do not incur additional stress and instead expedite your recovery.
Pay attention to swelling: Although swollen feet after running are normal, it’s important to address the swelling effectively and immediately.
Wear the right socks: Using socks that are ill-fitting, wet or cotton can lead to blisters when running. To avoid this issue, we recommend using socks that are lightweight, breathable, snug yet leave room for your feet.
Cut your toenails regularly: The shorter the toenail, the less likely they are to be damaged. By cutting your toenails regularly, this will help you avoid black toenails. Click here to learn more about how to cut your toenails.
Take care of your body: After strenuous runs, we recommend taking pressure off your feet and relaxing. This can include activities such as washing and drying your feet, and soothing your muscles with balms and bath salts.
Along with the checklist above, we would recommend seeing a foot health specialist if you experience severe pain, fungal infections, Athlete’s foot or other common foot problems that some runners experience. Should you have any questions, please contact our team here to set up an appointment online, by email at info@riverpodiatry.com or by phone at (845) 735-8440.
