How To Take Care Of Your Feet

Our feet are probably the last part of our body that we think about — we only pay attention to them when they start hurting! Unfortunately, it’s too late by the time we focus our attention to our feet. We stretch our hamstrings, shoulders and lower back, we focus on carb loading and mobility drills, but why is it that we forget to give our feet the proper care that they deserve?

We are of the firm belief that our feet are an important part of our body that must not be ignored: with 26 bones and a complex framework of muscles, ligaments and tendons, it is our feet that support our body weight and enable us to stand, walk and stay balanced while moving.

From odour and cracked skin to corns, fungal infections and even damaged bones, there are a lot of causes that can affect the mobility of our feet. Did you know? The foot is the most frequently injured body part! What’s more, foot injuries can lead to injury of the shins, knees, hips and lower back too. A lot of these problems can be avoided with a little TLC. Let’s see how:

Wear The Right Fit

It’s important to select the right fitted shoes. A bad fit can cause a whole lot of problems, right from numbness and shoe bites to blisters and painful calluses! Don’t opt for something that is too small, snug, loose or narrow for you — ensure that you get your fit right, and invest time in looking for those perfect pair! If you’re a professional runner, we suggest you seek out the help of a pedorthist too, who will help you select the right kind of shoes and gear.

Examine Your Non-Running Shoes

Your non-running footwear is as crucial as your running shoes. When trying on your non-running shoes, ensure they are the right size, and are made up of a comfortable material. Memory foam loafers make for great non-running shoes, but if you’re looking for something more dressy, ensure that they don’t give you shoe-bites or squeeze your feet too much. Pro tip: Opt for rubber soles and not hard-soled shoes.

Replace Your Old Shoes

Once you get the right pair, it’s essential to maintain them till they’re worn out. Do not continue wearing shoes that are torn, or those who have their soles coming off. Shoe materials deteriorate fairly quickly, and after around a 150km, it’s possible that they’ve lost their shock-absorption. But you can extend the life of a good pair by taking good care of them. After a wet run, don’t put your shoes near a heater or in direct sunlight (this causes the shoes to shrink!). Store your running shoes carefully.

READ ALSO: Here’s Why You Need A Robust Support Crew During Your Endurance Challenge

Wear Socks

Even with socks, you need to get the fit right! Ill-fitting socks, wet socks and cotton socks are some of the primary causes of blisters. Look for thick socks that provide cushioning.

Moisturize!

Some runners are prone to dry feet, which leads to dead skin and cracked feet. A helpful tip would be to moisturize the feet every night before sleeping, and once after a bath too. If possible, invest in monthly pedicures. You can also soak your feet in hot water once every week, especially after a hard run over a weekend.

Keep Your Feet Dry

If you suffer from sweaty feet, ensure that you’re giving them enough air to breathe. Use lightweight socks, invest in waterproof trail-running gear, and dry them properly after a bath. Having a lot of moisture in your feet can also lead to fungal infections!

Cool Down Your Toes

While cooling down, don’t miss out on the stretches for your toes and feet! If your feet swell or get overheated when you run, consider applying ice or soaking your feet in cold water.

Get A Foot Massage

A weekly foot massage will do wonders to your feet! If a massage is not something that you’re comfortable with, consider investing in a wooden foot roller to stimulate the foot muscles. You can also try rolling golf balls under your feet.

Train Your Toes Too

Your toes need strength training too! You may not realise it, but many injuries happen due to weak feet. The simplest way to strengthen your feet is to go barefoot whenever you can. There are also some foot exercises that you can try out, like toe rises, heel drops and toe grabs.

Other preventive measures include: Change your socks often, use antiperspirants on your feet and wear flip-flops in locker rooms.