Taking care of the runner's feet begins with the purchase of comfortable running shoes. Prophylaxis is also important: wearing airy socks, proper nail clipping, regular exfoliation and moisturizing, massaging, sticking talcum powder and protecting feet. Find out how to care for a runner's feet and learn about treatments for the most common injuries.

Runner's feetare exposed to a number of ailments: abrasions, corns, blisters, burns, blackening and falling nails … To prevent them, you need to properly care for the skin of the feet and nails, and in time respond to any symptom of discomfort.

In this guide, you will learn what are the rules of proper care of a runner's feet and how to treat the most common ailments after the run: abrasions, corns, blisters, chafing, mycosis and falling nails.

1. Only run in comfortable, fitted footwear

It all starts with the shoes. The condition of the runner's feet depends on its quality and endurance. Therefore, running shoes must be comfortable. What does it mean? "Comfortable", i.e. those that are practically imperceptible right after putting them on - they do not pinch or rub, and the foot is fully comfortable.

If we feel repeated ailments in our favorite shoes after the end of the run, e.g. pressure or abrasions in the same place, it is a clear signal that it is time to replace them with a new model. Before going to the store, however, make sure that we know everything about the structure of our foot (pronating, supining, neutral), because the type of footwear we need depends on its structure. It is also worth reading the guide on how to buy running shoes in advance.

2. Wear breathable socks

Another important factor determining the condition of our feet while running is the type of socks we put on. Thick, cotton socks are definitely a bad idea - the foot in them overheats, sweats, and the epidermis becomes doubly sensitive to all abrasions and chafing.

The best solution are thin socks made of breathable thermoactive fibers, e.g. coolmax. Thanks to their sweat-wicking properties, they provide the foot with a feeling of dryness and freshness. It is also worth paying attention to the fact that the socks have a well-holding welt that will prevent the material from slipping.

People,who are prone to athlete's foot or rubbing between the toes, should invest in the so-called injinji socks. They have 5 holes for each finger separately, thanks to which the spaces between them are dry and do not rub.

3. Take care of proper foot care every day

Improper care habits can increase the risk of abrasions and painful corns during training. Particular attention should be paid to clipping the nails - they should be as short as possible and smoothly filed so that they do not catch on the material of the sock inside. The way the nails are cut is also important - always cut them straight, never round the sides as it causes painful ingrowth of the nail plate.

In addition, during the daily bath, you should exfoliate the rough epidermis with a pumice stone or peelings. Then it is mandatory to moisturize the feet - dry skin is more prone to irritation. Creams with urea are suitable for this purpose, which should be applied in a thicker layer to the calloused epidermis, and then wait for the skin to absorb the cosmetic. A more convenient option is to buy special exfoliating socks.

4. Before each training session, prepare your feet for the run

There are several ways to strengthen your feet protection against perspiration and abrasions just before the run.

Places that are particularly exposed to abrasions should be covered with Sudocrem cream. This is especially true of the sole of the feet, back of the heels, ankle, and sides of the foot. If the skin is already irritated or even rubbed and it hurts, stick a plaster with a dressing or special patches for blisters to speed up healing.

Before putting on socks, apply antiperspirant to the feet or sprinkle them with talcum powder. Talc, in addition to leaving the skin dry, reduces friction and prevents chafing. The inside of the shoes can also be sprayed with a special deodorant for shoes - this will prevent the multiplication of bacteria and fungi and eliminate unpleasant odors.

5. Massage your feet regularly

It must be remembered that while running, the feet are exposed not only to external but also internal injuries. One of the more common is pain in the plantar fascia. It is a long strip of connective tissue that runs under the sole of the feet, from the heels to the toes. For the aponeurosis to function properly, the feet should be massaged regularly. As a result, the sole of the foot becomes more flexible and less susceptible to injuries.

We will take care of the he alth of our feet by massaging them ourselves with a regular tennis ball. The massage is performed as follows: standing, put your foot on the tennis ball and begin to move itfrom heel to toe and back. We press the sole of the foot firmly against the ball. After two minutes, we change the leg. We repeat the massage 2-3 times a week and whenever we feel tired and tense feet.

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Feet ailments after the run - how to deal with them?

When it happens that the skin of the feet is disturbed in some place and starts to hurt, you need to react as quickly as possible so that the irritation does not turn into a wound that is difficult to heal.

  • Abrasions

If the epidermis has been broken, disinfect it with hydrogen peroxide. After drying, we can coat the damaged area with an ointment that accelerates healing, e.g. with allantoin. Then we cover them with a sterile plaster with a dressing. If the wound is not deep and we do not plan to wear covered shoes, it is better not to apply a dressing - air access will speed up healing. For the next few days, we avoid irritating the skin at the site of rubbing.

  • Prints

These are hard points on the skin that form at points of constant pressure. Their treatment consists in exfoliating and moisturizing the callous layer of the skin. You can also buy special patches for blisters, which stick for a few days - during this time, the imprint softens and can then be easily removed with a grater or file.

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What to do when the ailment catches us on the route?

It may happen that we get an abrasion, blister or a blister while running over a long distance, when we cannot treat the wound at home. What to do then?

First of all, before starting the run, you should have disposable disinfecting wipes (you can buy them in pharmacies, packed individually in small sachets) and a large healing plaster that sticks firmly to the skin (eg Compeed). Take off your shoes and socks, disinfect the sore spot with a handkerchief (be careful not to touch the wound with your dirty hands), and when it dries, apply a plaster. It is also worth having a piece of silver tape with you, with which we will seal the place in the shoe that rubs the skin.

  • Blisters

    • If the bladder is in a frequently irritated place, pierce it with a sterile needle after disinfecting the skin with e.g. alcohol or hydrogen peroxide. Squeeze the serous fluid through the hole and disinfect it again. We do not tear the epidermis where the bladder is punctured - it is a natural protection for the wound underneath. Finally, stick the plaster with a dressing.

  • Chafing

    • Burning, red irritated skin is symptoms of chafing. A foot bath in cool water with the addition will bring reliefchamomile infusion. After drying the skin, apply ointment with allantoin and panthenol.

  • Mycosis

    • Athletes, including runners, tend to have interdigital mycosis. Its symptoms include red, wrinkled skin, itching, blistering and longitudinal cracks in the skin. Treatment of mycosis should be de alt with by a dermatologist who will prescribe a suitable topical agent. Prophylactically, it is worth using anti-fungal powders and taking care of proper ventilation of the feet.

  • Coming off nail

    • During the run, a lot of pressure is exerted on the nails, especially if we tend to shift the weight of the body to the front of the foot. As a result, the nail may start to peel off or turn black. In this case, the first thing we do is soak the foot in water with gray soap. Then cover the descending nail with a plaster. Every day, as much as possible, we relieve the damaged toe, avoid shoes with toes and high heels. If we have such an opportunity, visit a podiatrist who will disinfect the skin under the descending nail and build up the loss of the plate - thanks to this, there will be no infection and the nail will grow back properly.

    Check also: How to choose a running outfit at a low cost?

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    How to relieve your feet after a tiring run?

    After each longer run, it is a good idea to soak your feet in water with s alt, baking soda or herbs. An infusion of mint or elderberry works best for chafed feet, and a bath with sage, oak bark or horsetail for wounds and irritations. The treatment should take 15-20 minutes.

    Category:

    Running