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taking care of your feet when jogging

Why Runners Need to Take Good Care of Their Feet

As rewarding as a daily jog can be for your fitness, the exercise can be punishing when you’re not careful. Running at full-tilt without taking any precautions puts you at risk of pain and injury, which can do much more than make you skip a workout.

Common Running Injuries

Pounding the pavement is hard on your feet. When you don’t wear the right pair of shoes, you could deal with a heel covered in blisters or runner’s toe — this is a casual way of saying a black toenail. When you push yourself too hard, you can get injuries like plantar fasciitis or Achilles tendonitis. If you want to prevent running-related injuries that could have long-term consequences, take the initiative to take better care of your feet.

What Should Runners Do to Take Better Care of Their Feet?

Replace Worn-Down Shoes

Dedicated runners will have shoes that deal with a lot of wear and tear. You should replace your running shoes after reaching 500 to 750km with them so that you’re guaranteed to have effective arch support and shock absorption every time you lace up.

You should also have more than one pair of running shoes to cycle through. Using one pair every single day doesn’t let them dry out. Moist, bacteria-filled shoes lead to problems like blisters, foot fungus and a terrible odour. Cycling through shoes keeps moisture at bay and extends their lifespan.

Make Sure the Shoe Fits

You need to double-check the fit of shoes before you buy them because your shoes take a toll on your body when they’re the wrong size. When they’re too small, you run the risk of getting blisters, bruised toenails, hot foot, tingling, numbness and pain. And shoes that are too big don’t offer the same support. You could injure yourself in the middle of your workout.

Make Sure the Shoe Supports

A pair of flat sneakers won’t be enough when you’re a devoted runner. You’re going to want heavy-duty shoes that can handle hitting the pavement and protecting your feet. Check out our brand name orthopaedic footwear to see what running shoes will be the best picks for your morning runs.

Modify Your Run

If you’re experiencing discomfort during your morning jog, you should make some adjustments to your routine to see if they make a difference. Choose a more forgiving terrain than the pavement, like a grassy lawn. Pick a shorter run-time, slow your stride or trim down the number of runs you do per week. One of the most common plantar fasciitis causes is overuse — the same goes for injuries like shin splints and runner’s knee. Dialling it back could be crucial for your well-being.

Give Yourself Recovery Time

Visit a licensed chiropodist or your family doctor if you suspect you’re dealing with an injury. They can help diagnose the cause of your discomfort and give you advice on how to treat the symptoms. Don’t return to your running routine until you’ve received their seal of approval.

The best piece of advice that runners can follow is to pay attention to your feet. Whenever you pull off your socks, take a look to see if anything seems strange. Whenever you’re running, check-in for any jarring pains or nagging aches. Follow your instincts. If something doesn’t feel right, take a break from your routine and address it.

Here’s to Many More Years of Foot Care!

At Feet First Clinic, we’re always excited to welcome new clients! After a successful 12 years of treating our amazing patients, we’re ready to continue offering only the best foot care services and products. Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help!

Call us at 416-769-3338 or Book Your Assessment Today!

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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.