Foot Care Tips for Runners

Our feet and ankles support our whole body’s weight for a large majority of the time. Whenever we are standing, walking, or moving our legs, our feet are under strain. If you are a runner, then your feet are especially under a huge amount of pressure. It is very important to care for our feet properly to prevent blisters, injuries, and pain. You should have a foot care regimen that you follow properly.

Let’s look at some foot care tips for runners that will ensure your feet are healthy and comfortable.

1.     Wear Shoes that Fit Properly

Although this may seem completely obvious, some people do not realize that their shoes are causing damage to their feet and do not fit them right. When picking shoes for running, you have to consider the level of support you need from your shoes, your foot shape, and the level of comfort you require. If you have flat feet, for example, you will want shoes that provide better arch support. Also, make sure that your shoes are neither too tight nor too loose. Very tight shoes can cut off circulation and cause pain in the foot, whereas loose shoes can lead to accidents and blisters.

2.     Get the Right Kind of Socks

When it comes to foot care, having good socks is very underrated. Socks that are too tight or too loose can cause blisters and make your feet slip inside your shoes. The material of your socks is also very important. Make sure that your socks are of a light material and are breathable. This prevents the buildup of moisture when your feet sweat. It would also be a good idea to try on your socks with your running shoes to make sure that you have a comfortable fit.

3.     Make sure your Feet are Clean

One of the most important tips for foot care is to keep your feet clean. Before and after running, make sure to wash your feet with soap and water properly. Be sure to get in between the toes too, and then dry your feet thoroughly. Only then should you put on your socks and running shoes. If your feet are moist or dirty and are trapped in socks and shoes for a long period of time, it can lead to you developing fungal infections like athlete’s foot. Using baby powder to avoid moisture is a good idea.

4.     Use Moisturizer

While this may sound contradictory, you also need to maintain a certain level of moisture in the skin of your feet. If your feet are too dry, you can develop cracked heels and calluses, which can be painful and lead to bleeding. Remember, moisture from a protective moisturizing cream is not the same as moisture from sweaty feet trapped in thick socks and running shoes. 

5.     Keep an Eye on your Toenails

An essential part of foot care is toenail care. A common problem that runners face is ingrown nails. Ingrown nails can go from mildly uncomfortable to fully infected before you know it, and you must treat ingrown nails as soon as you notice them. In order to prevent them, trim your toenails regularly and use a nail file to file away sharp edges that can irritate the skin around the nails.

6.     Take Foot Soothing and Comforting Measures

Pampering your feet every now and then would not go amiss. Take out some time from your busy schedule to get foot massages and pedicures. You can even buy some muscle soothing balms or foot creams to apply on your feet after a run. Go ahead and book yourself an appointment at a foot clinic or podiatrist like The Feet People to give your feet some love and care.

7.     Practice Some Foot Exercises

One of the main causes of pain in the feet after running and other muscle injuries is that our muscles and tendons become over-stressed. A good way to avoid this is to practice some foot exercises before and after runs. Toe raises and heel drops are some simple exercises to get started with before you move on to some more challenging exercises.


If you are a runner, your feet should be your number one priority. Try out these 7 foot care tips for runners and see if they give you some good results.