Today we will look at some of the best practices that a determined runner can use to keep their feet healthy and comfortable. Take careful note of the following 8 strategies that can mitigate the discomfort and prevent foot injuries that can interfere with your running routine.
Use Proper Running Shoes
The first step to a more comfortable and enjoyable running routine is fitting yourself with a proper pair of running shoes.
When it comes to choosing the best shoe for you, color, brand, shoe store and model are not as important as the way the shoe fits your foot. Running regularly in shoes that are too loose, tight or not correct in anyway can lead to injuries and foot problems a serious runner would rather avoid.
Shoes that are too tight can result in blackened toenails and searing pain when walking and running.
Shoes that are too loose are equally problematic. With more room to slide around in a larger shoe it easier to suffer friction burns, blisters and other painful ailments.
Improper shoes can cause other problems like calluses, increased risk of ankle injuries, knee injuries and even hip problems. The bottom line is this, according to research, improper running shoes are to blame for the vast majority of injuries in aspiring runners.
Choose the right shoes, or go home; these are your options.
It is a good idea to seek the advice of a podiatrist before selecting the best shoes for you. Some running shoes stores will actually have a fitting specialist on duty, take advantage of this service where you can.
Keep in mind that feet are very particular, some runners require more cushioning and others more support. Selecting the perfect shoe to foot is the most advantageous route to running prowess.
Select the Right Socks
The correct shoes are only the first step. You will also want to avail yourself of the best socks you can find. Actually, socks that are not right for the activity or socks that don’t fit right are another cause of injury, blisters and other running troubles.
The best socks are made of materials that absorb the moisture and transport it out of the shoe with powerful wicking action to keep the feet dry and comfy after many miles of treading trails.
The good thing is that running shoes are considerably cheaper than shoes.
This means you will have an opportunity to try out as many varieties before selecting the best socks for you.
The best socks for running are lightweight and made from water-resistant materials that wick away moisture and are breathable so you can prevent the undue friction that usually leads to blisters.
The good news is that socks are cheaper than shoes. Meaning you can afford to experiment with different socks brands and sizes until you find the ideal pair.
Wrightsocks have been the best support for me in my running routines.
3. Soften your Skin
The skin on the feet can tend to be thick, uneven and dry. For a serious runner this can be bad news. Dry skin can crack and lead to painful fissures that expose tender flesh beneath and even bleed. This is very bad.
The worst part is that these fissures have a high propensity to infection. Cracks that have been found in the same spot must be addressed and cured completely before regular running routine can recommence.
In order to avoid this serious problem, be sure to keep the skin of your feet soft and supple.
Use a moisturizing cream or natural oil, work this into the skin regularly — at least once or twice a week— until your feet feel soft and nourished.
There are also dedicated creams and anti-chaffing sticks designed for this purpose. These are especially effective during the summer time when cracked feet are an especially big problem.
If you are suffering from blisters or excessive dryness, pay special attention to the care of the skin on your feet. Apply moisturizing lotion each day and double up if necessary.
Sometimes adding a bit of lotion to the outside of the socks can also reduce friction — which is the primary cause of blisters.
There are many thousands of varieties of creams and lotions on the market.
I would strongly recommend using one that contains some silicon-based lubricant. Silicone-based lubricants are better for fending off the moisture and this is essential for keeping your toesies and feet dry and blister free.
Ever stride and bodyglide are two of the best options on the market today. I started using them a few months back and now use them consistently to keep my feet in excellent running condition.
As you may have figured out by now, feet can overheat and even swell a bit after a hard run.
Cold therapy is a great way to reduce swelling and preserve your feet.
If you can stand it — and if you don’t have any vascular conditions — immerse your hot feat in a soothing bath of ice water for about 15 minutes after an especially hard run. If this is too cold for you, at least run cold water over your feet until they feel cool and relaxed.
To further reduce the inflammation in the legs and feet you can also pop them up on the wall and use cold compress as well. Never use ice or ice water on your feet for longer than 15-minutes to avoid frostbite.
Stop the Fungus
Fungal threat is another serious problem. Also called athlete’s foot, this painful growth can produce itchiness, swelling and blisters across the feet and toes. It is also very painful in action.
Here is how to keep fungus from spreading:
– Keep feet dry as possible. Fungus needs moist dirty regions to grow and keeping feet clean and dry gives them no place to advance. Sites such as https://www.yellowtoenailscured.com/ have a wide range of ways that you can stop fungus and other issues with toenails and feet.
– Change socks regularly and use foot sprays and foot powders every day.
– Keep your toenails short and clean, this will increase the lifespan of your socks and shoes.
– If you notice a fungal condition beginning to sprout up. Don’t hesitate to avail yourself of some antifungal cream at your nearest drug store.