Runner's Foot Care - The Ultimate Guide

Nov 11, 2023


At The Foot Practice, we understand the importance of properly caring for your feet, especially if you are a runner. As expert podiatrists specializing in foot care, our goal is to provide you with the knowledge and services to optimize your running performance and keep your feet healthy. In this comprehensive guide, we will explore various aspects of runner's foot care and share valuable tips and advice.

The Importance of Foot Care for Runners

Healthy feet are essential for runners as they bear the brunt of the impact with every stride. Neglecting foot care can lead to various issues such as blisters, calluses, shin splints, plantar fasciitis, and more, which can significantly impact your running ability and overall well-being.

Choosing the Right Running Shoes

The foundation of proper foot care for runners starts with choosing the right running shoes. Your shoes should provide adequate support, cushioning, and stability to help minimize the risk of common foot problems. It is essential to have your foot measurements taken by a professional to ensure the perfect fit.

Tips for Selecting Running Shoes

  • Choose shoes based on your foot type (neutral, pronated, or supinated).
  • Ensure proper arch support to prevent overpronation or underpronation.
  • Consider the terrain you typically run on and choose shoes with appropriate traction.
  • Replace worn-out shoes to maintain optimal support and cushioning.

Preventing and Treating Common Foot Issues

To keep your feet healthy and pain-free, it is crucial to understand common foot issues that runners face and implement preventive measures. Here are some tips for preventing and treating common foot problems:


Blisters are one of the most common foot issues for runners. To prevent blisters, always wear moisture-wicking socks, invest in quality shoes, apply anti-friction products on problem areas, and stop running if you feel excessive rubbing or discomfort.

Plantar Fasciitis

Plantar fasciitis is characterized by heel pain and can be debilitating for runners. To prevent or manage plantar fasciitis, stretch your calves and plantar fascia regularly, wear supportive shoes, use arch supports or orthotics, and avoid sudden increases in running intensity.

Shin Splints

Shin splints are common among runners, especially beginners or those who suddenly increase their training intensity. To prevent shin splints, gradually increase training intensity, wear proper footwear, maintain good running posture, and incorporate strength training exercises for your lower limbs.

Calluses and Corns

Calluses and corns are thick, hardened layers of skin that develop due to repeated pressure or friction. To manage calluses and corns, regularly exfoliate your feet, apply moisturizer, avoid excessive rubbing or pressure, and consider professional foot care treatments.

The Role of Podiatrists in Runner's Foot Care

While self-care is important, regularly consulting a podiatrist who specializes in runner's foot care can provide invaluable benefits. Podiatrists can identify biomechanical issues, analyze gait patterns, provide custom orthotics, recommend specific exercises, and create personalized treatment plans based on your unique needs.

Tips for Optimal Foot Care during and after Running

Aside from preventive measures and professional guidance, there are several additional tips to ensure optimal foot care during and after your running sessions:

Warm-Up and Cool-Down

Always perform a proper warm-up before running to prepare your muscles and joints for the activity. Likewise, cool down and stretch afterward to prevent stiffness and aid in recovery.

Proper Hydration

Stay adequately hydrated before, during, and after your runs. Dehydration can lead to muscle cramps and affect overall foot health.

Listen to Your Body

Pay attention to any discomfort or pain during your runs. Rest when necessary and seek medical attention if the pain persists.

Maintain Good Foot Hygiene

Keep your feet clean and dry to prevent fungal infections such as athlete's foot. Trim your toenails regularly, and avoid sharing shoes or socks with others.


Runner's foot care is a critical component of maintaining your overall running performance and foot health. By implementing proper foot care practices, selecting the right shoes, seeking professional guidance, and listening to your body, you can prevent and mitigate common foot issues that may hinder your running goals. At The Foot Practice, our expert podiatrists are dedicated to assisting runners in optimizing their foot health for a fulfilling and injury-free running experience. Take the necessary steps today to ensure your feet carry you towards your running aspirations!