If running is part of your workout activities or if you're planning on adding running or jogging to your fitness routine, remember that your feet need some TLC after each run.
Just imagine how hard running is on your feet! As you hit the surface with every step, an incredible force hits your foot and stresses every bone, muscle, ligament, tendon, joint and toenail. Your skin is repeatedly irritated from the friction of socks and shoes.
For your feet to perform for you, be sure to take good care of them after every run with these simple steps:
- Inspect your feet. Check tops and bottoms, between the toes and the toenails for any skin damage.
- Treat blisters. Don't pop them - clean the area carefully and protect with a bandage. If the blister is painful, use a sterilized needle to pop it near the skin line and don't remove the skin flap. Smooth on an antibiotic ointment and watch for infection.
- Reduce swelling. If your feet are swollen, soak 10 minutes in cold water to shrink blood vessels and ease aching. Add Epsom salts but only a small amount to avoid drying the skin. Elevating the feet and icing can also reduce swelling.
- Moisturize. Smooth on an emollient foot lotion or cream to keep feet moisturized. Apply to damp skin for best results. Daily moisturizing can prevent cracked, dry skin.
- Massage. You can massage your feet yourself or ask a significant other. Aim for a light massage rather than deep tissue. You can get quick relief by rolling your foot over a tennis ball or frozen water bottle.
We recommend the R.I.C.E. method for any minor foot pain that lingers after a run: Rest, Ice the area, use a Compression bandage and Elevate the leg.
But if you experience serious foot or ankle pain, or if your pain persists more than a day or two and interferes with your daily activities, please visit us at the Podiatry Group of Annapolis, P.A. We'll give you a comprehensive foot exam and treat for anything that we find.
It's important to take a break from your running routine and rest if you experience pain. Don't worry - with professional care and plenty of rest, you'll be able to resume your workout safely and quickly.
You can read about how to choose running shoes in our earlier blog.
Let Us Help with Sports or Exercise-Related Foot Problems
Dr. James M. McKee, DPM, board certified podiatrist at the Podiatry Group of Annapolis, P.A. has the right experience to diagnose and treat foot and ankle injuries in any age group. Please call us at 410-224-4448 to make an appointment at our office in Annapolis, MD. You can also request an appointment at the website. Treat your feet well and they'll carry you miles and miles …