Top foot health tips for runners


Written by Ian Griffiths BSc(Hons) PGCert MChS
Musculoskeletal Podiatrist

The average person makes approximately 1,500 foot strikes each mile - totalling over 39,000 during a marathon. The impact is such that most people finish a marathon, on average, approximately 2cm shorter than when they started (but of course return back to their normal height by the next day).

If your feet are painful or sore then completing the race, or the training preceding it, will become uncomfortable at best, and at worst impossible. Looking after your feet should be a high priority!

Pre-race care

1. Nail cutting
Instead of cutting straight across, the best way to avoid any problems such as ingrown toenails is to gently follow the curve of the toe, ensuring you do not cut it too short, or dig down the sides. An old soft toothbrush can be used to carefully agitated down the sides of the nails to clear away any debris

2. Keep feet fresh
The use of an astringent, such as surgical spirit*, particularly interdigitally (between the toes) is a very good way of prevented any unwanted fungal infections such as Athlete's foot. As it is alcohol based it evaporates and in doing so dries the skin. Some runners also use it on the soles of their feet to harden and toughen the skin up.

3. Blister prevention
Preventing blisters is not always easy, but at-risk areas can be covered with a material such as molefoam* or blister plasters such as Compeed*. Some people find applying petroleum jelly* can also reduce friction and rubbing.

4. Equipment check
Make sure your running shoes are up to the job - you should look to replace them every 350 to 450 miles. Plan ahead and replace shoes a while before a big race - it would not be advisable to run a marathon in a brand new pair of shoes - you'd probably find running in the boxes more comfortable!

When you have your running shoes fitted, bear in mind that your feet will swell whilst running. Go to The running shoe guide for more expert advice.

Post race care

1. Nail problems
A common condition following the race is a subungal haematoma (bleeding underneath the nail). Presenting as a blackened toe nail, the nail may lift away and detach from the nail bed. They rarely re-attach, but until they are ready to fall off completely you may wish to tape them down with a strip of Micropore*, just to minimise the risk of them catching and tearing off before they are ready. This will also provide protection to the fragile nail bed beneath while it dries up and heals.

2. Blister care
If possible leave the blister intact for as long as possible. This maintains the skins barrier, and if the blister is burst it introduces a portal for bacterial infection. If there is so much fluid within it that it is too painful to leave, then lance it with a small sterile needle at one end of the blister, and slowly drain the fluid from it. Rinse the area with salt water and place a clean dry dressing such as Melolin* over it. Monitor it daily, and redress until it has dried up.

3. Signs of infection
With nail problems or blisters the golden rule is to try and limit the chances of soft tissue infection. If you are concerned about infection, bathe the area in salt water, cover with a sterile dressing and seek the advice of a medical professional such as your podiatrist, GP, or practice nurse. Remember, the cardinal signs of infection to be aware of include redness, heat, swelling, weeping and pain.

Other post race concerns

An element of aching and delayed onset muscle soreness (DOMS) is inevitable following a marathon, and usually at its worst 48 hours following the race. However, if you are concerned that you have done something more serious, for example a muscle tear or tendon/ligament injury, then follow the standard RICE protocol for the first 4-5 days. It may also be advisable to seek the opinion of a sports physiotherapist or podiatrist to check the damage is not too serious, and to start rehabilitation strategies as soon as possible to ensure the quickest and most effective recovery time.

To find out more about Ian and how to contact him, go to meet the experts.

* available from most pharmacies