Running on smooth pavement or concrete can be hard on your feet, so it’s easy to imagine how much harder trail running can be on them! Going mile after mile over uneven ground, tree roots and rocks, and slippery terrain can lead to serious injury if you aren’t very careful.
Whether you’re a trail running newbie or you’ve been enjoying this hobby for years, it’s crucial that you take proper care of your feet. Keep reading for a helpful guide!
How to Care for Your Feet as a Trail Runner
It’s pretty easy to pinpoint the primary differences between being a runner and being a trail runner. Most of the runners you know probably go to a track or run on the pavement in their neighborhood, right? If you’re into trail running, however, there are a lot of different obstacles to consider when it comes to foot care.
In addition to making sure you’re wearing the proper footwear, here are some other tips to ensure you keep enjoying your hobby safely!
#1: Keep Your Feet Dry
Right off the bat, you might be a little worried about this one—after all, trail running can involve running through puddles, wet grass, and sometimes even small creeks. However, this tip is less about never letting your feet get wet and more about making sure they’re able to dry quickly.
Moisture in your socks and shoes, whether it’s from water on the trail or your own sweat, can lead to blisters and the growth of unwanted bacteria. Wearing breathable socks and shoes and drying your feet thoroughly when you’re done will go a long way in preventing these things! While waterproof trail shoes can be good, they often trap moisture inside and worsen the problem.
#2: Keep Your Toenails Trimmed
If you’re serious about running, the last thing you want is to lose a toenail. To prevent that from happening, be sure to keep your toenails neatly trimmed at all times. Otherwise, they can rub on the ends of your shoes, bruise, and potentially fall off later.
Pro tip: trim your toenails (especially your big toenails) straight across, not rounded. This will help prevent ingrown toenails.
#3: Don’t Ignore Blisters
It’s easy to assume that blisters just come with the territory, but that isn’t true. Anytime you have a blister, there’s some underlying issue that should be addressed!
Of course, if you’re breaking in some new shoes or just switched to different socks, an adjustment period isn’t out of the ordinary. But if you’re consistently experiencing blisters in the same spots, it’s time to figure out the cause.
Your Feet Need Pampering, Too!
As runners, we can’t take our feet for granted. They do so much for us and rarely get the same amount of attention or care as other parts of our bodies. Remember that pain is our bodies’ way of telling us something is wrong.
If you’re experiencing foot pain, don’t ignore it. Get in touch with Foot Specialists of Birmingham today to set up an appointment with a podiatrist. We’ll get you back on the trail in no time!