Foot care

[cabezon]

Foot care is of the utmost importance for a runner. If the feet hurt, running is a nightmare. So here are some tips that I have gathered:

Buy the best sneakers that you can afford. The longer you run the more important this becomes. Do not scrimp in this area. Other sports require expensive equipment, like scuba tanks, Kayaks or ratcheting wall attachments. You will never hear of a scuba diver scrimping and buying some old rusted soda gas tank to dive with. And go to the running store to get fitted. Chances are unless you have had your gait looked at, your foot type analyzed and have been fitted, you are in the wrong shoe.

Get a shoe larger than you normally wear. This will come with the fitting, but if you are a 9 get a 10 or even more, depending on the brand, the socks you use, and how much you like your toenails.

Trim your toenails flat across. This has been the accepted practice since the dawn of man. Often I see this because people are trying to avoid hangnails. Another benefit, as I found was that it gave a blunter edge to the front of the nail bed, rather than a point. If you round your toenail, like a finger nail, the very front will push into the bed causing immense pain (think bamboo shoots). Hangnails are bad also, but can be avoided. I use an emory board and go flat as I can, as short as I can.

keep your feet dry. again spend a couple bucks, get some running socks. they will wick away moisture and dry quickly. They are thin and light, which helps prevent blisters. soft cushy socks will move around and cause "hot spots" on your feet. Use foot powder, or baby powder after washing and drying your feet. It feels great and keeps them dry, and smells better.

To help keep your feet dry, get two pairs of running shoes and alternate them. When I leave my running shoes in my gym bag, they never get to dry and of course smell horribly. This is bad news for your feet. The sneakers might not be as springy either.

Check your feet out once a month or so. give them a good rub down, use a hand cream on them. sand out any calluses that you might have. Look for any signs of trouble. Skin peeling, itching, bone spurs, anything that is out of the ordinary.

Massage your feet, you will feel wonderful. use cream and your hands. I use a tennis ball every day as I do my emails. I roll my foot on top of the tennis ball. That massage and stretch helps prevent plantar fasciitis, a painful tightening of the tendon that runs under your foot.

Athletes foot is a fungus. It causes the crooks of your toes to crack and peel. They can also weep fluid, causing a wetness that prolongs the pain. As the skin peels away it becomes more and more sensitive. Get medication on it ASAP. Lotrimin or another brand. Make sure again to spend the extra dollar and get something fast acting. I use it every once in a while as a preventative.

plantar warts are warts on your feet. They also are a virus, but these viruses cause painful growths. in the first stages, the growth is as small as a pin prick, but can be very painful to the touch. As they grow they can break through the surface and look like a pencil eraser or broccoli. Warts on the bottom of the foot can cause pain during running; warts on the sides of toes may go unnoticed for long periods of time and grow large before you discover them. Another great reason to do foot checks often. Having a partner to help do a foot check (and masssage) is fun. We used to do it in karate, but it's more fun when my wife does it. Warts require physical removal, usually with salisylic acid. sometimes, although it is discouraged for obvious reasons, I like to scrape away some skin with a flat razor blade to aid in the removal. There are liquids and pads. the liquid works well but must be reapplied often. the pad is stuck on and replaced every other day, and comes with a foam ring sticker that protects the wart from contact.

Lastly, try a hot foot bath with Epsom salts. read the directions for how much salt to put in the water. It is like heaven on earth. The Epsom salts come in handy for medicinal purposes as well. A foot bath, massage and powder once a week will keep your feet happy and be a well deserved reward for your long run.

[Sportsmedjosh]

This is great info simple steps to take that can ensure a lot of injuries and annoyances.

[cabezon]

Originally Posted by Sportsmedjosh

This is great info simple steps to take that can ensure a lot of injuries and annoyances.

quoted for the funny. I think you mean avoid rather than ensure.

[Sportsmedjosh]

Haha you're right. Multi-tasking does not work for me.

[E36Guy]

Yess.. ensuring injuries and annoyances FTW!

[Sportsmedjosh]

At least you didn't take it the wrong way. Distance runners are prone to so many injuries.

[Daegus]

Originally Posted by cabezon

keep your feet dry. again spend a couple bucks, get some running socks. they will wick away moisture and dry quickly. They are thin and light, which helps prevent blisters. soft cushy socks will move around and cause "hot spots" on your feet. Use foot powder, or baby powder after washing and drying your feet. It feels great and keeps them dry, and smells better.

I sometimes wear socks when I run. I'm weird like that I guess.

Athletes foot is a fungus. It causes the crooks of your toes to crack and peel. They can also weep fluid, causing a wetness that prolongs the pain. As the skin peels away it becomes more and more sensitive. Get medication on it ASAP. Lotrimin or another brand. Make sure again to spend the extra dollar and get something fast acting. I use it every once in a while as a preventative.

Good point. If you get some kind of foot rot, get it checked out.

Kind of a gross story, but I had some kind of tissue disease/foot rot when I was in high school. Two doctors, handful of dermatologists and four day study(Which I couldn't shower and could only have fluids for food) later, they still didn't know what caused it. They just came to the conclusion I was allergic to whatever glues or adhesives used in shoes. I still have problems to this day from time to time.

[Sportsmedjosh]

Originally Posted by Daegus

Kind of a gross story, but I had some kind of tissue disease/foot rot when I was in high school. Two doctors, handful of dermatologists and four day study(Which I couldn't shower and could only have fluids for food) later, they still didn't know what caused it. They just came to the conclusion I was allergic to whatever glues or adhesives used in shoes. I still have problems to this day from time to time.

And you still don't wear socks

[Daegus]

Originally Posted by Sportsmedjosh

And you still don't wear socks

Depends..
Short runs, no. Long runs, yes.