7 Tips Ways to Take Care of Your Feet After a Run
Recovery is a crucial part of every workout, but runners need to pay special attention to foot health and recovery to stay healthy and keep doing what they love.
In addition to the standard recovery rules that apply to every athlete, there are a handful of steps you could take to keep your feet in tip top condition, so you can keep running for a long time. Check out our seven must-do post-run steps!
1. Stretch
Firstly, when you return to your house or wherever you have run from, it’s important to take a moment to stretch out your feet. Toe scrunches are a great way to warm up before a run and cool down afterwards. Additionally, you can try a kneeling toe stretch inspired by yoga or a wall stretch that will also benefit your calves.
Stretching is a crucial part of any exercise routine, including running. It helps to prevent injury, increase flexibility, and improve overall performance. It’s recommended to stretch both before and after a run. In addition to the stretches mentioned above, there are many other stretches you can incorporate into your routine, such as hamstring stretches, quad stretches, and hip flexor stretches. It’s important to listen to your body and not push yourself too far when stretching, as overstretching can lead to injury.
2. Roll Out Your Feet
Consider using a specialized roller designed for the feet, a frozen water bottle, or even a lacrosse or golf ball to massage and release tension in your foot muscles, particularly the arches. It’s important not to apply too much pressure that may result in bruising, but enough to start loosening up tight muscles.
Rolling out your feet can be an effective way to relieve pain and stiffness caused by exercise, standing for long periods of time, or wearing uncomfortable shoes. In addition to the tools mentioned above, there are also foam rollers specifically designed for the feet.
It’s important to be gentle and listen to your body while rolling out your feet, as excessive pressure can cause injury. It’s also worth noting that rolling out your feet should not replace stretching or other forms of foot care, such as proper footwear and regular podiatrist visits.
3. Ice and Elevate to Soothe Foot Pain
If you are experiencing foot pain or have sustained an injury, icing and elevating your feet can help alleviate inflammation and discomfort. It’s recommended to apply ice to the affected area for 20 minutes at a time, followed by a 20-minute break. You can also elevate your feet by propping them up on a pillow while sitting or lying down, such as on a couch, armrest, bed, or coffee table.
Icing and elevating are useful techniques for managing foot pain, especially if you have an injury such as a sprain or strain. It’s important to use a barrier between your skin and the ice to avoid frostbite, such as a towel or cloth. Additionally, it’s not recommended to ice for longer than 20 minutes at a time, as this can also lead to tissue damage. Elevating your feet can help reduce swelling by allowing fluids to drain away from the affected area. If your foot pain persists or worsens, it’s best to consult a medical professional for proper diagnosis and treatment.
4. Epsom Salt Soak for Sore Feet
An Epsom salt bath can be a great way to relax your muscles, especially for your feet. Fill a bucket with warm water and add your favorite Epsom salts, then soak your feet while you enjoy a protein rich snack and perhaps catch up on your favorite TV shows. If you’re experiencing soreness throughout your body, consider taking a full Epsom salt bath instead.
Epsom salt, also known as magnesium sulfate, is a natural mineral compound that has been used for centuries to treat various ailments, including muscle soreness and inflammation. Soaking your feet in an Epsom salt bath can help to reduce pain and swelling, while also promoting relaxation and stress relief. In addition to Epsom salt, you can also add essential oils or herbs to your foot soak for added benefits.
It’s recommended to soak your feet for at least 20 minutes, and to pat them dry afterwards. As with any new treatment, it’s important to consult a medical professional before trying an Epsom salt bath, especially if you have any underlying health conditions.
5. Soothe Pain and Inflammation with Arnica Massage
Arnica montana root is known for its ability to relieve pain, bruising, and inflammation, and is available in the form of a moisturizing cream at health food stores. Massaging the affected area with this cream can provide soothing relief, and keeping your skin moisturized can also help prevent painful cracking that can result from dryness and impact.
Arnica is a popular natural remedy for pain and inflammation, particularly in the world of sports and athletics. The active compounds in arnica have been shown to have anti-inflammatory and analgesic effects, making it a useful treatment for a variety of conditions, such as sprains, bruises, and arthritis. Arnica creams and oils can be applied topically to the affected area and massaged gently into the skin.
It’s important to note that arnica should not be applied to broken or irritated skin, and should be used with caution by those with allergies or sensitive skin. As with any new treatment, it’s recommended to consult a medical professional before trying arnica, particularly if you have any underlying health conditions or are taking medications.
6. Don’t Ignore Blisters – Treat Them Immediately
If you’ve developed blisters on your feet after a run, it’s important to take care of them right away. If the blister is large, it may be necessary to drain it with a sterilized needle to prevent further damage. After draining, apply antibiotic ointment to the area to prevent infection. For smaller blisters, you can protect and treat them at the same time with a blister block band aid.
Blisters are a common problem for runners, and can be caused by friction, heat, or moisture. While blisters may seem like a minor annoyance, they can become infected if left untreated, leading to more serious complications. To prevent blisters from forming in the first place, make sure to wear properly fitting shoes and moisture wicking socks.
If you do develop a blister, it’s important to avoid popping it with your teeth or fingers, as this can increase the risk of infection. Instead, use a sterilized needle or scalpel to create a small hole at the edge of the blister, and allow the fluid to drain out. After draining, apply an antibiotic ointment and cover with a band aid or other protective dressing. It’s also important to monitor the blister for signs of infection, such as redness, warmth, and pus, and to seek medical attention if necessary.
7. Treat Your Feet to a Modified Pedicure
After a long run, treat your feet to a modified pedicure that includes a soak, nail trimming, and moisturizing massage. However, be careful not to remove your calluses, as they protect your feet from blisters. Moisturized skin can prevent painful cracking and dryness, while keeping your nails short can prevent rubbing, lesions, and black toenails.
A modified pedicure can be a great way to pamper your feet and keep them healthy after a long run. However, it’s important to be cautious about removing calluses, as they are a natural protection against blisters and other foot injuries. Instead, focus on trimming your toenails and moisturizing your skin to prevent dryness and cracking.
It’s also important to choose footwear that fits properly and to wear moisture-wicking socks to prevent friction and moisture buildup. If you do develop foot pain or other issues, seek medical attention from a podiatrist or other healthcare professional.
Originally posted 2018-04-03 10:17:29.
