• 2481 Bloor St. W, Toronto

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The Essential Guide to Foot Care for Runners

The Essential Guide to Foot Care for Runners: Stride with Confidence

For runners, the feet are not just the point of contact with the ground; they are the foundation of every stride, absorbing the impact of countless steps. Our feet are like a car’s wheels, enabling us to move forward. And shoes are our body’s tires. That’s why proper foot care for runners is paramount to ensure a smooth and injury-free running journey. This guide explores our top foot care tips tailored specifically for runners so you can go the distance comfortably and confidently.

Tip #1: Choose the right running shoes

The Essential Guide to Foot Care for Runners

The foundation of good foot care starts with the right pair of running shoes. When selecting running shoes, consider factors such as arch support, cushioning, and the terrain you’ll be running on. Rotate your running shoes, if your budget allows it, to let them decompress and maintain their cushioning. You can visit a specialty store like Feet First Clinic to get footwear advice and fitted.

Read our complete guide on types of running shoes and how to choose your perfect pair.

Tip #2: Prioritize sock selection

The Essential Guide to Foot Care for Runners

Investing in quality moisture-wicking socks can make a significant difference in preventing blisters and discomfort. Choose socks with proper padding and avoid cotton, as it tends to retain moisture, increasing the risk of blisters.

Tip #3: Maintain proper hygiene

Regular foot hygiene is crucial for runners. Wash your feet daily and thoroughly dry them. And remember to get between the toes. Keep your toenails trimmed to prevent ingrown nails and potential discomfort during your runs. Adopting a regular foot care hygiene routine and following a post-sports routine is essential, especially for runners.

Tip #4: Warm-up and stretch

Before hitting the pavement, take the time to warm up your feet and stretch your calf muscles. Gentle foot and ankle exercises can improve flexibility and reduce the risk of strains or plantar fasciitis.

Tip #5: Gradual progression and cross-training

The Essential Guide to Foot Care for Runners

Avoid overtraining by gradually increasing your mileage and intensity. Incorporate cross-training activities like cycling or swimming to give your feet a break while maintaining cardiovascular fitness.

Tip #6: Listen to your feet

Paying attention to any signs of discomfort or pain is crucial for preventing injuries. If you notice persistent pain, swelling, or changes in your foot structure, consult a healthcare professional or a podiatrist promptly.

Tip #7: Ice and elevation

After a long run, treat your feet to some post-run care. Ice any sore areas to reduce inflammation, and consider elevating your feet to minimize swelling. This simple routine can aid in faster recovery. Rest, ice, compression, and elevation (RICE) are methods for treating inflammation after trauma, such as acute ankle sprain. Inflammation causes pain, edema, hyperalgesia, and erythema, limiting one’s ability to perform the rehabilitation required for proper healing.

Tip #8: Invest in insoles or orthotics (if needed)

Custom orthotics or over-the-counter insoles can provide additional support and stability if you have specific foot conditions or pronation issues. Consult a chiropodist to determine the best option for your individual needs.

Tip #9: Foot-strengthening exercises

The Essential Guide to Foot Care for Runners

Incorporate foot-strengthening exercises into your routine to improve stability and reduce the risk of injuries. Exercises like toe taps, marble pickups, and resistance band exercises can enhance the strength of the muscles supporting your feet.

Tip #10: Regular check-ups

Make regular foot check-ups a part of your routine. Addressing early signs of symptoms can keep them from escalating into significant problems. All foot pain treatment services at our foot clinic start with an assessment by one of our skilled chiropodists. Our chiropodists conduct foot assessments for:

  • Foot pain;
  • Footwear recommendations;
  • General foot check-ups;
  • Diagnostic Purposes; or
  • Any foot-related concern or condition.

Your running solutions live at Feet First Clinic

Your feet are your most loyal running companions; caring for them is essential for a fulfilling and injury-free running experience. For all your foot care and running needs, trust Feet First Clinic. We’re here to answer your questions at (416) 769-3338 and 2481 Bloor St W.

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Carolina Charles

Patient Relation Coordinator (She/Her)

If you’ve been to the clinic before, chances are you had the pleasure of meeting Carolina! Carolina’s daily goal is going above and beyond to make sure patients are always completely satisfied. Having worked in the podiatry industry for 22 years, Carolina brings a wealth of knowledge pertaining to client service, insurance policies, and procedures.​ She steers the ship to make sure everything runs smoothly on the daily. Carolina is known for spicing up every outfit with her signature costume jewellery.