Whether you’ve started running again for pleasure, to lose a few extra pounds or maybe you’re training for a marathon if you’re going to pull on those running shoes again then it’s important to take care of your feet. Maintaining good footcare is essential if you want your feet to take you the distance!
Remember: If you feel any discomfort after running or even after a long day spent on your feet, then you should consider scheduling an appointment with a full registered podiatrist and foot expert. You can find out more here.
Invest in proper running shoes
It is important to have your feet properly measured or fitted for shoes that meet your needs. Some people require less support, while others need more cushioning. If you require a shoe that is out of the ordinary, you should try shopping at a specialty running store.
Wear the right shoes when you’re not running!
the shoes you wear when you aren’t running matter just as much as your running shoes. High heels are the worst type of shoe that a female runner can wear because they push your centre of mass forward, throwing off your hip and spine alignments. Modifying your heel-wearing time will reduce aches and may even improve your running form by reducing calf and foot tightness.
Invest in high quality socks
ill-fitting and non-wicking socks are one of the top causes of blisters. A poor fitting sock will allow your shoes to rub against your heels, which can cause a lot of pain while you run. Non-wicking socks don’t let your feet breathe, creating a wet environment when you sweat, which could lead to athlete’s foot and foot fungus.
performing barefoot exercises will ensure that every muscle and ligament in your lower body is in working order. You should try to add strength work into your training two or three times a week. The key is to include exercises that improve mobility and balance. Yoga and Pilates are a great way to strengthen and stretch the feet.
Try to soften your skin
Most runners tend to have dry feet, which can lead to painful cracking. Moisturize your skin every day, rubbing the lotion in until your feet feel soft and smooth.
Always cool down your toes
If your feet swell or get overheated when you run, you should consider applying ice or soaking your feet in cold water right after your run. Elevating your foot above your chest will also help reduce swelling. Or if you happen to end your run near a cold stream, stick your feet in the water for a few bracing minutes!
While massaging your own feet might not be quite the same as having someone else do it for you, it can still be quite effective. You should start by rubbing your feet for several minutes before dusting them with foot powder. Then continue to rub your feet until they feel smooth.