3 Steps To Healthy "Runner's Feet"

When you run, your feet absorb more of the shock than any other part of your body. In fact, runners injure their feet more frequently than any other body part!  No question, there’s nothing more miserable than running (or living) with aching, painful feet.

Proper foot care is important for all runners, male or female, but for women, the issue can be more critical. We are the ones regularly shoving our feet into those cute 4” heels then running 40 miles a week. True, black toenails can be considered a “badge of courage,” but the fact is, healthy feet support better performance…and they look DO better in sandals. ;-)

Women runners should follow these three steps to healthier feet:

1) Attend to foot damage immediately

If you deal with your foot problems immediately, you’re much less likely to develop serious problems. Blisters are easiest to treat yourself. If you get a blister, leave it alone for a day. If the liquid inside isn’t absorbed by then, sterilize a needle, puncture the blister and drain all the fluid taking care to preserve the outside skin, which provides protection to the area. Apply Vaseline or Preparation H to the area and cover with a bandage. (You might also want to try Blister Block).

Frequent blisters may be caused by the wrong socks,  incorrectly fitted running shoes, or may indicate the need for specialized insoles. If you are experiencing frequent blistering – visit your local running store and seek professional advice.

Athletes foot is another major problem. Caused by a fungal infection, this affliction causes itchiness, scaling, redness and blisters on the soles of your feet. Prevention is the best medicine here. Keep your feet clean, change your socks often, and ALWAYS wear “shower shoes” in the locker room.

If you do get a case of athletes foot, treat it immediately with an OTC fungicide as directed until the infection is gone. NOTE: athlete’s foot fungus builds up a resistance to medication, so if you are plagued with it often, alternate medications.

2) Get regular pedicures

I’m not talking about pretty polish here. Having a pedicure is serious business for runners. A well-trained professional will keep your toenails trimmed (VERY important), treat calluses, moisturize your skin and massage your feet. While many podiatrists provide these services, you can also get a great pedicure from a good health spa or salon. Ask a friend for a recommendation or check your local running store for professionals who specialize in services for “running feet.”

DO NOT fool yourself into thinking that you can perform needed pedicures on yourself. It is very difficult to properly trim your own toenails (especially important if you are running distance or racing. Maintain your pedicure in between appointments yourself – but definitely get a professional pedicure at least once a month if possible.

3) Let your thumbs, (or a golf ball) do the walking

If you can afford it, try getting a foot massage from a professional masseuse or a reflexologist on a regular basis. If time or financial restrictions prevent this, you can also use a wooden foot roller (available at most health food stores and online) or roll two or three golf balls under your feet (feels soooo good!).

Another alternative is to perform your own foot massage. First, thoroughly moisturize your feet with a good lotion. Then, dust them with powder to thoroughly dry. Rub both feet for a few minutes then perform a thumb massage. Hold one foot at the heel, then place the thumb of vour other hand on the sole of your foot. Apply pressure with your thumb, moving up and down the sole slowly and steadily.

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Don't let the arrival of warm weather create more anxiety in you than shopping for a new bikini! Take care of your feet and they’ll take care of you. Yes...runners CAN wear cute summer sandals...with a little loving care for our feet.

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