When it comes to running, your feet are of the utmost importance. Whether you’re a weekend warrior or you’re gearing up for your third marathon, we have some podiatrist-approved tips to help you feel and perform your best! Keep reading for more.
Runner Foot Care Tips
If you run a lot, you probably know that runner foot care isn’t just about avoiding blisters. Your feet are a complicated part of your body that takes on a lot of pressure throughout your life! They should be thoroughly cared for—all the time, but especially before a big race.
#1: Toughen Up Your Feet
While your feet are already pretty resilient, it’s important to toughen them up even further before your race. You’ll want to start this process at least three weeks out from the event. The basic principle of this is to harden your plantar fat pad—the part of your foot that takes the most direct impact while running.
There are plenty of products you can purchase for this purpose, but you can also just use a lemon! That’s right, every morning leading up to your race, apply product or lemon juice to the sensitive areas of your feet. The acid will help toughen up the skin! Because this process is pretty drying, also be sure to moisturize your feet every night.
#2: Invest in Insoles
You might have the most comfortable running shoes on the planet, but that doesn’t mean they were made for you! High-quality insoles, or orthotics, not only offer additional support and cushion, but can help align and stabilize your feet. That’s an essential part of runner foot care, especially for long distance runners!
Talk to your podiatrist about having custom orthotics made. They’ll make running much more comfortable and help you avoid serious injuries down the road.
#3: Give Your Feet Time to Adjust
In just about any sport involving special footwear, it’s a cornerstone rule: don’t get new shoes right before your event. In fact, you shouldn’t even get new socks! You’ll want to make sure your feet are well-adjusted to your chosen socks and shoes long before race day. That goes for custom orthotics as well! If you’re having them made, be sure you’re getting them well in advance of your race so your feet and body can get used to them.
The same goes for your running clothes, too. The last thing you want is to reach mile three and start chafing in new places.
#4: Address Foot Concerns Now
If you have a race coming up, it’s probably time you visit your podiatrist! Any pain or discomfort you’re experiencing now will only worsen come race day, and could even lead to an injury that keeps you from running altogether.
Even if things feel fine, it never hurts to get a check up. People see their primary care doctor regularly to make sure everything’s working as it should, why not do the same with your feet? Preventive runner foot care will keep you running for as long as you want to!
Ready to make an appointment? Get in touch with Foot Specialists of Birmingham today!
