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!
First things first, when you get back to your house or wherever you’ve run from, take a moment to stretch out your feet. Toe scrunches are great for before and after runs; also try this yogic kneeling toe stretch and a wall stretch that’ll also help your calves.
2.Roll ’em out.
Try a specialty roller for the feet, a frozen water bottle, or something like a lacrosse or golf ball to roll out the muscles (especially the arches) of the feet. Don’t go so hard as to bruise your feet, but just enough to start releasing the tension.
3.Ice and elevate
Working with an injury or unusually sore feet? Inflammation and pain can be assuaged with a bit of icing and elevation. The rule of thumb is 20 minutes on, 20 minutes off with the ice; prop your feet up on a pillow on the couch, armrest, bed, or coffee table.
Another way to relax your muscles — an epsom salt bath, but for your feet. Fill a bucket with warm water and your favourite epsom salts, and dunk your feet while you chow down on some protein and maybe watch a TV show or two. Feeling sore all over? Go for a full-on bath!
Pain, bruising, inflammation: all remedied by the arnica montana root and available in a moisturising cream form at health food stores. You’ll feel relief from the soothing cream and the massage, and keeping your skin moisturised helps to prevent painful cracking of skin that can occur from the combination of dryness plus impact.
6.Tend to blisters immediately
If you’ve come home from a run with some bubbles on your feet, treat them right away! If the blister is large, drain it with a sterilised needle to prevent a larger break or tear, and treat with antibiotic ointment. If it’s smaller, protect and treat simultaneously with a Blister Block Band Aid.
7. Try a modified pedicure
While you don’t want to remove your calluses (they protect you from blisters), getting a nice soak, trimmed toenails, and a moisturising massage is a soothing, relaxing treat after miles and miles of impact. We know the benefits of moisturised skin, and keeping nails short prevents rubbing, lesions, and black toenails.