Ways to love your runner’s feet (and avoid foot problems)

Runners are quick to spruik the benefits of pounding the pavement but not so quick to talk about the impact on their feet. Here is how to look after yours.

Ah, the joys of running. It’s inexpensive, easily accessible and brings multiple health benefits.

Studies show that, in general, runners have a 25 to 40 per cent reduced risk of dying early and live around three years longer than non-runners. We’ll take those odds!

But running is high impact, which means your feet take a pounding when you’re clocking up the kilometres.

Blisters, calluses, blackened toenails and peeling skin can all be by-products of loving to run.

To help you get back on your feet – without pain – we asked the experts to shed light on some of the most common foot problems in runners.

Common runner’s foot problems

Blisters

They may not be a serious injury but ask any runner and they’ll tell you that blisters, those small bubbles of skin filled with clear liquid, can be super painful.

“Blisters can be caused by the way your foot is moving in your shoe or from socks rubbing against your skin, which causes friction under the skin,” podiatrist Dr Glen Whittaker, of La Trobe Sport and Exercise Medicine Research Centre, says.

To prevent blisters, check that your shoes fit well, and use moisture-wicking socks that don’t have any irritating seams or stitching that can cause friction, Dr Whittaker suggests.

Calluses

Calluses are areas of hardened, thickened skin that are a natural response to friction and pressure, podiatric foot and ankle surgeon Dr Rob Hermann explains.

“Calluses can protect the skin from problems like blisters if they’re in a hot spot on your foot, but they can also become cracked and painful,” Dr Hermann says.

“Proper shoes and good running form are important, and if they (calluses) become a persistent problem, you should seek treatment.”

Runner’s toe

Also known as jogger’s toenail, runner’s toe is when your toenail turns black (or sometimes falls off) from the repetitive impact of your toe hitting the end of your shoe.

“It’s very common and often happens to people with a longer second toe,” Dr Whittaker says.

“Your foot naturally slides forward in your shoe when you run and the longer you run, the more it happens.

“The first thing I always check is if shoes are a good fit – a good rule of thumb is to have a thumb width between your toe and the end of the shoe to mitigate some of the sliding.”

Ways to love your runner’s feet

DIY foot care

Looking after your runner’s feet at home doesn’t need to be complicated:

• Invest in a good pair of running shoes.
• Keep your toenails trim.
• After running, wash your feet with soap and lukewarm water.
• Dry your feet well, especially between the toes.
• Moisturise dry skin (but avoid the areas between your toes).
• Use foot powder to help control moisture.
• Wear quality socks, and change them before every run.
• Check your feet regularly, and don’t ignore pain.

There are all sorts of products on the market – including scrubs, balms, soaks, files and pumice stones – to help treat your feet, whether you want to soothe cracked heels or soften corns and calluses.

When to seek professional help

If your foot problems are a little more serious or pain persists (you might experience Achilles tendinitis, plantar fasciitis or stress fractures), seek professional help.

“Some people may have a foot type that makes them more prone to developing these types of foot conditions, so it’s worth seeing a podiatrist to have your foot and ankle health assessed,” Dr Hermann says.

“Runners tend to keep pushing on, accommodating the discomfort until the problem gets to an aggressive level,” Dr Whittaker adds.

“Seeing a podiatrist means that your running gait can be evaluated and a management plan put together to correct any issues.

“For example, you might be running so that your heel lands too far in front of the body which is causing you problems – but we can use running cues to help correct that.”

You might also like:

• When should you see a podiatrist?
• 6 foolproof ways to get rid of smelly feet
• Why you need to take your run training to the beach
• 5 reasons you should try reverse running

Written by Liz McGrath.