If you’re a runner, you know how difficult it can be to take care of your feet. Running is a lively and enjoyable physical activity with many positive health effects. But your feet receive significant impact pressure every time you walk or run.
When running, the average person will exert a force on each foot greater than three times that of their body weight. Thousands of footfalls and accumulating these additional shocks to the joints and ligaments can cause arthritis, tendonitis, bunions, and other chronic foot conditions.
You will discover some tips for taking good care of your feet in this article. Apply these tips to your daily routine to help you stay as far away from foot problems as possible.
Pick the Right Shoes
Although wearing the proper footwear may seem apparent, you’d be amazed at how frequently runners disregard this important running tip. Therefore it becomes absolutely important and imperative to choose a running or jogging shoe that can provide maximum comfort and strength to your muscles, apart from keeping your foot dry and moisture free. And, one such brand is “Loom Footwear” that brings for you an extensive range of waterproof running shoes for men & women in trendy designs, styles and color combinations.
If you run or walk, ensure your running shoes are fit and comfortable. Ascertain that you examine your foot structure, the support you require, and the level of general comfort you seek before buying your running shoes.
For instance, if you have flat feet, you should choose a higher-stability shoe to support the arch and manage overpronation. Conversely, if you have high arches, consider footwear with plenty of padding or cushioning to compensate for inadequate natural shock absorption.
Too tight shoes can restrict circulation and put too much strain on your feet. Likewise, it would be best to steer clear of overly loose shoes because they will increase friction on your feet and result in uncomfortable blisters.
Having different pairs of sneakers to switch between throughout the week might also be helpful. For speed exercises, for example, a lighter shoe and a padded shoe for recovery runs.
Wear the Right Socks
Ill-fitting socks are a primary contributor to blister formation. Overly rubbing the fabric with the feet might irritate the skin to blister. Meanwhile, inadequate socks can retain moisture, causing discomfort and other problems like athlete’s foot and fungus-covered nails.
There are many brands of anti-blister socks that work. Select comfortable and breathable socks, allowing sweat from your profusely sweating feet to evaporate.
Avoid wearing conventional cotton socks (for your long runs and more demanding workouts), and opt instead for at least a few pairs of moisture-wicking ones. For a lengthy run, wearing running-specific socks and applying anti-chafe or diaper lotion over your toes and feet is a surefire way to protect your feet.
Walk Barefoot
With the proper footwear and socks, it is also beneficial for your feet to walk as often as possible barefoot. With no heel lift, it aids in the development of healthy foot mechanics, promotes toe movement and spread, and maintains proper body alignment. Even if your shoes are raised a few millimeters, it can alter how you stand and move.
If you’re not used to going barefoot, ease into it by doing it for a short time each day. If you have foot injuries right now, go to your doctor or postpone walking barefoot until you heal fully.
Take Out the Objects You Feel in your Shoes as You Run
Running on unpaved surfaces can cause your shoes or socks to become contaminated with sand, stones, dirt, river beds, and various other things. Do you believe that the annoying tiny rock in your shoe is not worth pausing for when you enjoy a fantastic run and move quickly along the trails? Then you are mistaken.
Stop immediately and give yourself 30 seconds to remove your shoe and shake it out if you feel anything pressing against your foot. You’ll be glad you took the precautionary measure. Stopping may have afforded you to prevent a hotspot or, worse yet, a blister that could hamper the remainder of your run or possibly keep you off your feet for some time. The stop is worthwhile.
Cut and Pay Attention to your Toenails
While equally unpleasant, black toenails are common among runners. Your toenail repeatedly slapping against the shoe’s front is what causes it. While you can’t wholly avoid black toenails, you may greatly simplify your life by cutting them short.
Ingrown toenails are another common foot issue that is frequently encountered in runners. A neglected ingrown toenail can quickly turn uncomfortable or even infected, even though it may initially appear like a minor irritation.
Fortunately, by keeping your nails short (but not too low), trimming them evenly across (not curved), and using a file to remove sharp edges, you may frequently avoid unpleasant ingrown or fungal toenails.
Additionally, it’s crucial to observe changes in nail texture or color, as these are frequent signs of nail trauma.
Build Up Your Feet
To keep your feet strong, incorporate some foot workouts. You can practice raising and lowering your biggest toe independently of the others.
Start this exercise while seated or standing with both feet flat on the ground. Lift one foot’s big toe slowly, then bring it back down. Keep your big toe on the ground and elevate the other four toes on that same foot. Do roughly ten repetitions on each side after switching to the other foot.
You can also explore other foot exercises such as towel pulls, toe flexors, and walking on your toes to keep your feet strong. Buying custom orthotics is also a great way to support and strengthen your feet.
Keep Your Feet Dry and Clean
Although most people are uncomfortable discussing fungus infections, runners and physically active people frequently suffer from this ailment. It is because of your shoes’ and socks’ damp and gloomy atmosphere that can serve as a haven for fungi to flourish.
Therefore, it’s essential to wash and completely dry your feet, particularly between the toes, at least once a day and after every run or workout session.
Moisturize your Feet
While it’s crucial to keep your feet dry at all times, you should also keep a certain amount of moisture in them. Otherwise, you risk having excruciating cracks and bleeding skin.
Maintaining a healthy moisture balance in your feet can be challenging, but creating a humid environment within your shoes can help promote the growth of an athlete’s foot. Dry skin is also the enemy of every runner.
Applying moisturizer and wearing a pair of socks is one method for keeping your feet healthily moist. If you feel at ease sleeping with socks on, you can do so before bed or after working out.
Caring for your Feet
There is no doubt that you must maintain good foot health if you want to continue running those kilometers and taking part in races.
Though, it’s frequently simpler to say than to accomplish. Your feet will appreciate you for following the advice in this article, and you might even be capable of performing better than you ever imagined.
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