How to Take Care of Your Feet | 5 Foot Care Tips for Runners

by Emily Lamp 21 days ago in athletics

The ultimate foot care tips for passionate runners

How to Take Care of Your Feet | 5 Foot Care Tips for Runners

Proficient runners use their feet more than regular folk – the same goes for guys that jog every morning to keep fit. Runners spend long hours in training, which can damage or hurt your toes, or veins, which is why you need to learn how to take care of your feet.

Your daily jog can be rewarding in terms of physical fitness, but running without precaution puts your health at risk of injury or pain, which can cause significant damage if not adequately treated. Constant strain on your feet can also cause complications common with running or jogging like the running toe, Achilles tendonitis or Plantar fasciitis. Here are five foot care tips for runners.

1. Wear the Right Shoes

Running is an everyday thing for most devoted folks that keep a daily schedule of their jogging activities. Their shoes will most likely wear and tear a lot faster and need replacement after a couple of months. How do you know your running shoes need change? Well, for starters, the toes will hurt, the soles of your feet will develop blisters, and you'll probably trip and strain your ankle – this is the first sign of worn-out shoes.

Most runners keep a timer, so if you achieve the 500 km – 700 km know it's time to replace your running sportswear. Having several pairs of running shoes extends the lifespan of each pair.

2. Have the Right Shoe Size

Shoes that poke your toes or feel tight at the heel are a no, no, for your daily running regimen. Tight shoes give you terrible blisters that could bleed out and give you painful sores, bruised toenails and foot numbness/pain. When buying your sports shoes have a fitting and double-check if it feels comfortable or tight. Walk around to check for comfort level. Bounce a little to check for any strains. If you feel easy - no pressure at the toes, the back of your foot or at the soles, then you got yourself a good pair. If not, ask for the next size to check for flexibility and comfort.

3. Buy Shoes that Support your Feet

A pair of flat sneakers will hurt within a mile into your regular jog. For prolonged comfort when running, go for heavy-duty shoes that can protect your feet and handle rough terrain (forests) and hard ground (pavements). Instep Podiatry Brisbane is an ideal podiatry centre for professional athletes. They can run detailed foot tests for you and recommend the suitable orthopaedic footwear for your daily runs.

4. Modify Your Run

If you experience significant discomfort with your regular morning or evening jog, try a different route – perhaps one with less rough terrain. Instead of running on hard pavement, try places with grass lawns, or schedule a shorter way. You can as well slow your pace to minimize injuries.

5. Have Enough Recovery Time

If you're experiencing significant discomfort or pain on your feet, do not ignore the warning signs. Visit a sports podiatrist so that they can help with the right diagnosis and put you on treatment immediately. It would help if you also give your feet enough time to recover before moving on to the next task on your daily work routine. Wear comfortable shoes through the day and avoid a lot of foot movement right after your jog.


Take some time to massage your feet regularly to check for any pain spots, blisters or anything that feels strange. Keep your toenails short. Cut your toenails in a square shape, and not a round shape to give more room for the big toe to grow without bending. Lastly, air your running shoes regularly and have more than a pair for extra comfort and longevity of your shoes.

Emily Lamp
Emily Lamp
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Emily Lamp
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