As race season approaches, it’s time to give your feet the attention they deserve! We’ll take a deeper dive into many of these topics over the next few weeks in our Race Season Ready Series. To get you started, here are 7 of our top foot care tips to set you up for success without sidelining your progress!
At Beyond Podiatry, we’re here to provide you with care and guidance to ensure you’re race-ready and injury-free. Whether you’re gearing up for a marathon or a fun run, these tips will keep your feet happy and healthy. Contact us today if you would like one of our doctors to help you take your fitness goals to the next level! Not a patient of ours yet? You can reach us using the contact form below!
Stretching and strength training – but don’t forget your feet!
While stretching and strength training are widely accepted as essential components of race training, many runners overlook the importance of dedicating these practices specifically to their feet. Incorporating foot stretches and strengthening exercises into your routine is crucial for improving flexibility and reducing the risk of injuries. Skipping foot-specific stretching and strength training can result in muscle imbalances, decreased flexibility and a higher risk of injuries such as plantar fasciitis and Achilles tendonitis. By prioritizing foot care, along with regular stretching and strength training for the entire body, you can enhance your overall performance, prevent injuries and ensure a successful and enjoyable race experience.
Pamper your feet!
Time for the fun part! Give your feet some TLC with regular massages and foot soaks. This will help relax your muscles and improve circulation. Start by soaking your feet in warm water mixed with Epsom salts or essential oils for about 15-20 minutes. This not only soothes tired feet but also helps reduce inflammation and soften the skin. After the soak, gently massage your feet using a moisturizing lotion or foot cream. Focus on areas that feel tense or sore and use circular motions to stimulate blood flow. You can also use a foot roller or a tennis ball to target specific pressure points and relieve any tightness. Incorporating these pampering practices into your routine will keep your feet feeling refreshed and rejuvenated, ready to take on the next run with ease!
Don’t wait—address issues proactively!
Here are some commonly overlooked running injuries that we treat here at Beyond Podiatry along with the risks of not addressing them promptly.
- Plantar Fasciitis: Inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of the foot.
- Ignoring plantar fasciitis can lead to chronic pain, difficulty walking and the development of compensatory injuries in other parts of the body.
- Achilles Tendonitis: Inflammation of the Achilles tendon, which connects the calf muscles to the heel bone.
- Untreated Achilles tendonitis can result in tendon rupture, chronic pain and long-term mobility issues.
- Stress Fractures: Small cracks in the bone caused by repetitive stress and overuse.
- Ignoring stress fractures can lead to complete bone fractures, prolonged recovery times and potential complications requiring surgical intervention.
- Shin Splints: Pain along the shin bone (tibia) due to inflammation of the muscles, tendons and bone tissue
- Neglecting shin splints can lead to stress fractures, chronic pain and the need for extended rest periods.
- Runner’s Knee (Patellofemoral Pain Syndrome): Pain around the kneecap due to misalignment or overuse.
- Untreated runner’s knee can result in chronic knee pain, cartilage damage and long-term mobility issues.
Trim Your Toenails
Keep your toenails trimmed to prevent them from hitting the front of your shoes and causing discomfort or injury. Sounds silly? A survey of 719 trail runners found that toenail injuries were the most commonly reported, with nearly 1 in 4 runners (24.8%) experiencing issues like runner’s toenail, toenails falling off, or other toenail injuries in the past 12 months!
Hydrate and Fuel Up
Proper hydration and nutrition are essential for overall health, including your feet. Staying hydrated helps maintain circulation and prevents issues like cramps and fatigue, while a balanced diet fuels your body with the necessary nutrients for optimal performance. Focus on consuming a variety of fruits, vegetables, lean proteins and whole grains to support your training. Don’t forget to include foods rich in calcium and vitamin D for strong bones and joints. We’ll have a dedicated article on this topic soon, but a reminder never hurts!
Keep your feet dry.
Blisters, fungus, skin maceration and infections – none of these are fun and they can all be avoided by keeping your feet dry. The often overlooked importance of moisture management is key to happy, healthy feet. Wear moisture-wicking socks and consider using foot powder to keep your feet dry during your runs.
Shoe Care
Running shoes are expensive! Get the most bang for your buck and maintain the longevity and performance of your running shoes with proper care. Always reserve your running shoes exclusively for running to prevent unnecessary wear and tear. After each run, remove any dirt or mud by gently brushing them off and avoid using a washing machine, as it can damage the shoes. Instead, hand wash them with mild soap and water. To dry them, stuff the shoes with newspaper or paper towels to absorb moisture and maintain their shape. Additionally, store your shoes in a cool, dry place away from direct sunlight. By taking these steps, you’ll ensure your running shoes stay in top condition, providing the support and comfort you need for every race.
As you prepare for race season, remember that taking care of your feet is just as important as your training regimen. Stay tuned for more insights in our Race Season Ready Series and don’t hesitate to reach out to Beyond Podiatry for personalized foot care advice.