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Whether it’s a jog around the neighborhood or a 5K, the satisfaction and mood boost following a run decreases if you have serious foot pain. Your feet absorb the most impact when you run, and are subject to a variety of issues without the right treatment, including bunions, calluses, and pinched nerves. Learn how to take the best care of your feet to achieve your running goals.

Tips to Avoid Discomfort in Your Feet as a Runner

1. Wear the Right Shoes & Socks

Get fitted for the right sneakers at your local footwear store. Shoes that are too small in your toes cause black toenails, while those that are too narrow result in bunions, corns, pinched nerves, and calluses. Overly-wide footwear promotes blistering because your feet have too much room to move. In addition to purchasing the right shoes, opt for moisture-wicking, lightweight socks that keep your feet dry and fungus-free.

2. Apply Ice & Moisturizer

foot painApply ice to your feet after a run or soak them in an ice bath for at least 15 minutes to lessen inflammation. You can also raise your legs after you apply an ice pack to decrease swelling. Soften your feet with lotion post-ice treatment to keep them smooth and crack-free. Repetitive motions from running worsen any skin cracks, resulting in bleeding and foot pain.

3. Massage Your Feet

Treat your feet to a massage every week. Invest in a wooden roller for a self-massage and schedule sessions with your local reflexologist whenever it is possible. Massages encourage healthy blood circulation and stimulate the foot muscles.

4. Keep Them Dry

Keep your feet dry to prevent athlete’s foot. Use an antiperspirant specifically designed for feet, wear moisture-wicking socks and change them often, and take your shoes and socks off as soon as you run is over. Wear flip-flops in locker room gyms and showers to avoid getting fungus from someone else. 

5. Practice Strength Training

Perform strength training exercises on your feet to keep them strong and avoid injuries related to weak muscles. Choose from a variety of exercises, including toe raises, curls, splays, and extensions, as well as tennis ball rolls and Achilles stretches so your feet stay in the right position when you run. Weak feet tend to turn out instead of pointing forward during running sessions.

 

The renowned foot doctor at Advanced Foot Care Center of Rochester recommends these and other practices for avoiding foot pain, including replacing your running shoes often and treating blisters and other issues before they worsen. Work with the experienced doctor in Monroe County, NY, and his friendly staff whenever you require a foot evaluation. Call (585) 249-0020 (Rochester location) or (585) 249-0020 (Fairport location) to schedule an appointment, or visit the website for a complete service list. Like the foot doctor on Facebook for professional tips.

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