Taking time to care for runners’ feet is one of those things that should be a top priority, but often falls to the bottom of the list. As a runner, our feet are the foundation of it all – we put in hours and miles on those soles, and they deserve some TLC. Keeping your feet strong and healthy will certainly help your running overall, so let’s dive it to see how!
Make sure you are wearing the right running shoes
The easiest thing in the quest to care for runners’ feet is to make sure you’re in the right running shoes. Properly fitting shoes will help prevent blisters, rubbing, damaged or missing toenails, and even aches and pains. Your local running store can help you find great shoes!
Stretch them out
Like everything else, our feet require some good stretches to keep them working properly for us. You can stretch them with or without shoes, assisted or unassisted. Stretches help us stay limber, loose, and strong, all of which serve to improve our running.
Roll, roll, roll
A good rolling routine is great for your soles and arches. Not only do you get the benefit of a massage, but rolling helps promote blood flow and can even help prevent injury. Does rolling always feel great? We know it doesn’t. But you can roll with anything from a super textured ball as shown, down to a tennis ball or golf ball for a more mild experience. Either way, your feet will thank you.
Schedule a pedicure
Treat your feet to a periodic pedicure. This is a great time to enjoy a therapeutic soak, slough off dead skin and make sure your nails are trimmed and tended to. It’s an indulgence I have avoided for quite some time, but runners deserve to have their feet pampered, and I plan to move it up on the priority list. Don’t want to splurge? You can soak your feet at home in warm water and Epsom salt, and use lotions, pumice, and foot masks for a similar effect.
How do you care for your runners’ feet?
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There is nothing like a good pedicure! I only get them in the summer, and they feel so good. I try to roll my feet a few times a week when I think of it.
As I am typing this, I am rolling my foot on a lacrosse ball under my desk! It makes such a big difference to my feet.
I would like to go for a pedicure again. I need to schedule one, thanks for the reminder!
I’m bad. Other than frequently buying new running shoes.
Also make sure they are big enough. I wear a size 7 shoe but 8.5 running shoe. And keep toe nails very short.
So never lost a toe nail.
Oh yes, I have one of those spiky balls, and I LOVE rolling out my PF foot- I just need to remember to do it more often. I haven’t had a pedicure in years, and at this point I think I need some at-home maintenance, ahem, before i can even think about getting a pedicure. Maybe it should be a summer goal!
Pedicures are one of my favorite things! My toenails look so bad otherwise. I do need to take better care between pedicures my because my toes get so cracked and dry. I use my massage gun before every run to get that blood flow going and try to stretch consistently. I do need to continue to work on strength for my feet too. It helped me get rid of my plantar fasciitis and I don’t want to go through that again!