Welcome,
As you know by now, taking care of your feet is one of the most important things you can do for your running. First and most importantly, there are no feet photos.
Anyway, I often get asked how you can take care of your feet as a runner. I'm not a podiatrist or doctor, but keeping your feet in good condition is important for any runner. Plus, spring and summer are right around the corner, and open shoe season is coming.
Why take care of your feet? You know by now, runners spend hours on their feet. The repetitive motion of running causes damage and injury, which is why foot care is essential. Your feet support the entire weight of your body.
Did you know each foot has roughly 20 muscles? The main muscles include the anterior tibial, the peroneal tibial, the posterior tibial, the flexors, and the extensors. Your feet also contain 25% of all of the bones in your body! Each foot has 26 bones, 33 joints, and more than 80 tendons and ligaments. Despite being a small part of your body, your feet carry a lot of weight.
How Can You Care for Your Feet?
First, wear proper footwear.
Stop wearing garbage on your feet. I could write thousands of words about getting fitted for the right running shoe (in fact, I have). Just know this, your running shoe should be at least 1/2-1 full size larger than your daily and lifestyle shoes. If it's not, it's the wrong size.
Getting proper footwear is not limited to running shoes. Your daily shoes play a role in foot care too. I'm not telling you never wear heels, but I am telling you to find shoes that fit better. Heck, even Dr. Scholl's is cute right now. Instead of wearing $2 Old Navy Flip Flops, invest in high-quality sandals like Oofos, Birkenstocks, Reefs, or Rainbow.
Superfeet also makes supportive shoes. While yes, you're paying $50-$70 for a pair of high-quality sandals, you are also getting a lot more support and durability. Throughout the last 2 years, I probably walked 100 miles in my last pair of Oofos slides (and my feet are divas). Wearing proper footwear reduces your chance of plantar fasciitis, blisters, bunions, and even athlete's foot.
Socks:
Cotton socks cause blisters. Ill-fitting socks cause blisters. If the skin under the sock is irritated (for example, by rubbing), fluid collects under the skin, forming a blister. Severe damage to the skin is what forms blood blisters.
I wrote a post about socks here, but it's important to find non-moisture wicking socks. Many people don't realize that wearing the right socks while running is equally as important as the right shoes.
Strengthen your toes:
If you find your feet more susceptible to injury, it is a good idea to strengthen your toes. This article in Active has many great toe strengthen activities that can help take the strain off your feet.
We know health is important. But we should know that foot health is just as important for our ability to run. Adding a few short steps to take care of your feet can be the difference between running and not running.
What can taking care of your feet prevent?
Blisters:
If you've ever had a blister on the bottom of your foot, you know how painful they can be. I would argue they are more painful than some more severe injuries. The best way to treat a blister is not to let it happen. If you do find yourself with a blister, ride it out as naturally as possible. This article goes into great depth about treating blisters and blood blisters, but here is the short:
If possible, allow the blister to dry and flatten on its own
Clean out any broken blisters (you don't want them infected).
Don't remove skin
Athlete's Foot:
No one really wants to talk about athlete's foot but growing up as a swimmer; it was fairly common. Athlete's Foot is a fungal infection around the toes. It's not an injury, but it does feel "gross." It can spread anywhere but usually in locker room floors, towels, and clothing.
It's treated with an over-the-counter antifungal cream. Like blisters, prevention is key. Wash your clothing. Don't run in used socks and if your shoes are sweaty or have been in inclement conditions, allow them to dry (especially in sweaty, humid conditions). This is a great reason to have two pairs of shoes. It might seem weird that I include "athlete's foot," but just because you aren't injured doesn't mean it's not gross. If we've learned anything from the pandemic, it's have good hygiene.
Runners Toenails:
If I ever gave you shoe purchasing advice, it is don't buy your shoes too small. You shouldn't lose toenails, and your toenails shouldn't turn black. When you are running, your feet swell. If there is no space for your toes to swell into, they start pounding against the top of the shoe. That's what causes them to turn black or even fall off. If you measured your feet at the beginning of the day versus the end of the day, your feet are two different sizes. That is because they swell.
Finally Injury:
By taking care of your feet and spending a little more time to treat, rest, and invest in the proper footwear, you'll spend less time with foot injuries.
So take care of yourself, which includes your feet.
What is keeping me entertained?
Podcast: C Tolle Run with Sika Henry. My friends and readers from Hampton Roads know Sika already, but it was fun to learn more about her story.
Following criticism for wearing Vaporflys, South African breaks record barefoot.
Angel City Elite Aims to Add Diversity to U.S. Distance Running
How to Clean Your Running Gear
Daily Harvest Meal Subscription Review
Shoe Review: The North Face Flight VECTIV Shoe Review (The carbon plated North Face trail shoe)
As always, stay healthy and safe. Thank you to everyone who reads, shares, and subscribes.
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Big mileage races always produce big calluses on the balls of my feet. It then throws of my foot pressure points and can be painful. If you’re a regular runner who suffers from calluses, male or female, never underestimate the power of a good pedicure!