Whether you’re getting back into the gym, putting skills from your nursing masters online to use over long shifts at the hospital, or gearing up for your tenth marathon, one thing’s for sure: your feet take a beating.
They carry you through every step, every sprint, and every hill. Yet, for many, foot care is often an afterthought until something goes wrong.
Ignoring your feet can lead to pain, blisters, and injuries that sideline your progress. The good news? A little proactive care can go a long way. Here’s your guide to keeping your feet happy, healthy, and ready to go.
Choose the Right Running Shoes
Let’s start with the basics. Your shoes are your most important piece of gear, and not all running shoes are created equal. Everyone’s feet are different—some people have high arches, others overpronate, and some need extra cushioning or stability.
To find the best fit:
- Visit a specialty running store for a proper fitting.
- Get your gait analysed—this helps determine what type of support you need.
- Leave about a thumb’s width of space between your longest toe and the end of the shoe.
- Replace your shoes every 300–500 miles (earlier if you notice discomfort or wear and tear).
Running in worn-out shoes can lead to everything from shin splints to plantar fasciitis. Don’t wait until you’re limping to upgrade.
Don’t Skip the Socks
The right socks are just as important as the right shoes. Cotton socks might be fine for lounging, but they’re a no-go for running. They absorb moisture and can lead to blisters and chafing. Look for moisture-wicking materials like polyester, nylon, or merino wool and seamless designs to prevent rubbing. Opt for compression options if you struggle with swelling or circulation. It’s also a good idea to keep a few pairs on hand so you’re not tempted to wear damp or dirty socks on your next run.
Moisturise—But Not Too Much
Dry, cracked feet are painful and prone to infection. On the other hand, overly soft skin is more likely to blister. The goal is balanced moisture.
Apply a lightweight foot cream or lotion daily—preferably after a shower, when your skin is most absorbent. Focus on your heels and any dry spots, but avoid slathering lotion between your toes (trapped moisture there can lead to fungal infections).
Trim Your Toenails the Right Way
Long or jagged toenails can cause pressure inside your shoes, leading to black toenails (runners, you know the horror) or painful cuts.
Keep your nails short and trim them straight across, not curved, to prevent ingrown toenails. If you do notice redness or swelling around a nail, soak your foot in warm water and avoid tight shoes until it heals.
Deal with Blisters Properly
Even with the best shoes and socks, blisters happen—especially when you’re breaking in new gear or tackling longer runs. If a blister forms, leave it intact if possible—your skin acts as a natural barrier. If it’s large or painful, sterilise a needle, drain the fluid from the side (not the centre), and cover it with a bandage. Use moleskin or blister pads to reduce friction while it heals.
For prevention, try lubricants like petroleum jelly on high-friction areas and make sure your shoes and socks fit properly.
Keep an Eye on Calluses and Corns
Calluses are your body’s natural defence against friction, but too much buildup can cause pain or pressure. Use a pumice stone gently after showers to smooth thick skin. Don’t try to shave them off or use harsh chemical treatments, especially if you have diabetes or poor circulation.
Corns (smaller, more focused areas of thick skin) often result from pressure points in your shoes. If they’re painful, consider changing your footwear or using protective pads.
Watch for Signs of Trouble
Some foot issues need more than at-home care. If you notice any of the following, it’s time to see a podiatrist:
- Persistent foot or heel pain
- Swelling that doesn’t go down
- Frequent blisters, black toenails, or ingrown nails
- Skin changes, like redness, scaling, or discolouration
Don’t push through pain—ignoring foot injuries can turn a small problem into a long-term issue.
Give Your Feet Some Love
After a long workout or being on your feet all day, your legs might get all the glory, but your feet deserve a little recovery time too.
- Stretch your toes and arches—try rolling a tennis ball or frozen water bottle under your foot.
- Elevate your feet to reduce swelling.
- Soak them in warm water with Epsom salt to relax muscles and reduce soreness.
- Massage with a foot roller or even your hands to improve circulation.
Go Barefoot (Sometimes)
Walking barefoot (on safe surfaces, of course) can help strengthen the tiny muscles in your feet and improve balance. Around the house or on the beach, ditch the shoes every now and then to let your feet breathe and move naturally.
Just be cautious on hard or uneven terrain, and avoid going barefoot if you’re prone to plantar fasciitis or other chronic conditions.
Take the Necessary Steps for Foot Health
Treat your feet well, and they’ll carry you through countless miles, races, and personal bests. A little prevention and attention now can save you from pain and time off the road later. The next time you lace up, remember: good foot care is the foundation of strong and healthy feet.
