If you are one of the millions of people who has caught the running bug, you’ll be familiar with the reality of sore feet. Our feet take a real pounding when we run, absorbing all that weight and forward motion, step after step. Whether it’s a casual jog around the block, fell running in the hills or a mighty marathon, whatever your running habits, you should be aware of the importance of good foot care. Runners who neglect their foot care always regret it, because painful feet will stop you getting out and doing what you love. Develop good foot care habits by reading through the following tips for runners…
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Common Problems
Blisters are one of the biggest problems runners have to cope with. In order for a blister to develop you need to have certain conditions, these are friction, heat and moisture. So, if you can minimise the presence of these three things, blisters will be less of a problem. Good fitting running shoes, socks that are cool and comfortable and plenty of ventilation in and around the foot to limit moisture build up are all good practice.
Keeping correctly hydrated during a run is essential because extremities swell when dehydration or over dehydration sets in, making feet in tight footwear more prone to discomfort and chafing.
Specialist products from footcaresupplies.com are formulated to keep feet dry, friction free and cool. Whether it’s a powder, cream or spray, it is important to use products designed for feet. At footcaresupplies.com, no matter what your feet need, they will have it. Such products really help those runners who frequently run through water on trails or muddy puddles, or those running with pre-existing foot conditions such as bunions or hammer toe which can heighten the possibility of friction.
Positive Pedicures
Regular pedicures are recommended for runners. Keeping toenails short and well trimmed is the first step to preventing problems. Staying on top of hard skin build up with a foot file to buff away excess skin is a good idea. Many runners suffer from cracked skin on the feet and one way of soothing this is to get into the habit of applying a moisturiser every time you take a bath or shower. If you suffer from painful soft tissue discomfort on the soles of your feet, get it check out by a podiatrist. Gel soles and special orthotics can ease the pain that many runners get in the soles of their feet.
The Incredible Shrinking Shoes
Buying the right running shoes from a specialist sports shop makes a lot of sense. Poor fitting shoes can give you calluses, burning feet and even numbness. Over a long distance, if your feet are housed in the wrong shoe, you will feel it, and it won’t be nice. The correct length and width of shoe is essential. As feet swell during runs, there needs to be allowance made for this. Shoes will get wet either from water or sweat, and this will have a shrinking effect, too. If you dry shoes next to the radiator when you get home, this too, will make them shrink further. They will gradually be getting tighter and tighter every time you put them on. It’s a good idea to invest in three or four pairs of running shoes so that there is always a dry pair to wear and shrinkage won’t be such an issue. Remember to go shoe shopping towards the end of the day when your feet are at their most swollen.
Sock Sense
Do not wear cotton socks for running as they do not dry quickly when wet – this creates an environment perfect for developing problems such as athlete’s foot. Wool makes a good choice for runners and it is used in many sports socks because it is breathable, lightweight and smooth to wear. Also consider running socks that contain internal arch supports for a little extra help. Sock fit is as important as shoe fit, get them too loose or too tight and it will cause you problems. Socks come in different thicknesses and sizes and many of the leading brands are acrylic mixes.
Running is an exhilarating, rewarding activity that keeps you fit and expands your social circle. There are few downsides to this wonderful sport, so all you need to focus on is keeping your feet healthy so that they can continue to carry you on your running adventures.
