Like many runners and everyday athletes, the team at Save our Soles are guilty of spending a few quid on acquiring the right gear. It’s good to feel prepared for a run or a workout, knowing that if your body doesn’t quite give it 100%, your kit might pull you over the line.
Despite this commitment to the right equipment, runners often neglect the most important weapons in our arsenal - our feet. This can lead to a world of issues that cause pain, impede training and look gross on Google images.
Luckily, our resident medic and ultra-marathoner, Neil Middleton, knows a thing or two about common foot health problems and - crucially - how to avoid them. He shares his top tips to help runners steer clear of foot problems below.
Blisters
A blister or two is rarely worth calling a GP over. But they are annoying, and hold us back from peak performance, especially on longer runs or more intense workouts.
They come in a few shapes and sizes. Surface level bubbles, filled with fluid, are the most common, followed by deeper ‘blood blisters’. The latter are the scary ones, as these ‘blood blisters’ increase the risk of infection from bacteria following the blood’s route back into the rest of the body.
What causes blisters?
Not just an inevitable result of an epic run, blisters arise from friction and pressure from poorly fitted or wet shoes. Socks that retain moisture add to their likelihood.
How to avoid and treat blisters
Prevention is the best medicine here, so wear well-fitted footwear, keep shoes dry and wear the right (dry) socks. Try and have some anti-friction balm or tape handy, ideally applied beforehand to any areas that might give you trouble.
For more tips on avoiding blisters when running in the rain, read our blog here.
Athlete’s foot
Left unchecked, athlete’s foot can become a real nuisance, making every step uncomfortable. Without the right - swift - treatment, that tell-tale itching and flaking can easily spiral until hoovering the bedclothes becomes part of your morning routine.
What causes athlete’s foot?
This fungal infection thrives in damp, sweaty environments – think soggy socks and humid trainers. The fungus spreads quickly and loves nothing more than a warm, moisture-heavy place to call home.
How to avoid and treat athlete’s foot
Above all, keep your feet and shoes dry and free from mud. If you’re prone to sweating heavily, invest in moisture-wicking socks. Antifungal sprays or powders can help keep the fungus at bay, but the key here is consistency – even after symptoms disappear, the fungus can lie dormant and reappear at the next damp opportunity.
Plantar fasciitis
That sharp heel pain that greets you as you step out of bed in the morning? Meet plantar fasciitis. It’s a common complaint among runners and a sure sign that your feet are being overworked.
What causes plantar fasciitis?
Plantar fasciitis happens when the ligament connecting your heel to your toes (the plantar fascia) gets overused or strained. Long runs, poor footwear, or inadequate stretching are all common culprits.
How to avoid and treat plantar fasciitis
Look for shoes with good arch support. Regular stretching of your calves and plantar fascia can help ease the strain, and for persistent pain, try orthotics or heel pads for added cushioning.
Subungual hematoma (black toenails)
Black toenails are a badge of honor for some hardcore runners, but for most of us, they’re just painful and unsightly.
What causes subungual hematoma?
Repeated trauma from your toenails hitting the front of your shoe will, over time, cause the toenail to blacken and die. Shoes that are too tight (or even too loose) make the problem worse.
How to avoid and treat black toenails
Make sure your shoes have the right amount of toe room, and keep them dry to avoid additional discomfort. Trim your toenails properly: straight across and not too short. Cushioned socks can also help reduce impact. If a blister forms under the nail, draining it (carefully) can relieve pain, but it’s worth seeking more specific advice if you’re unsure.
Morton’s Neuroma
If you’ve ever felt like you’re walking on a pebble that isn’t there, you might be dealing with Morton’s neuroma. This nerve issue causes burning pain or numbness, typically in the ball of the foot.
What causes Morton’s neuroma?
Tight shoes that pinch the toes are often the issue, compressing the nerves and leading to inflammation.
How to avoid and treat Morton’s neuroma
Ditch the tight shoes and opt for wider, cushioned options. Metatarsal pads can also help relieve pressure and prevent the issue from worsening.
Heel spurs
If you encounter heel pain that persists after a good stretch, it could be heel spurs. This is when small calcium deposits develop on the underside of the heel bone, the result of repetitive stress or strain on the foot's ligaments and tendons.
What causes heel spurs?
Strain on foot muscles and ligaments over time leads to these deposits. Runners who increase mileage too quickly or wear unsupportive shoes leave themselves vulnerable to heel spurs.
How to avoid and treat heel spurs
Cushioned insoles can work wonders, as can regular stretching of your plantar fascia and Achilles tendon. For flare-ups, rest up and apply ice, letting yourself recover before getting back out there.
Ingrown toenails
Ingrown toenails might seem minor, but the pain and swelling they cause can be enough to sideline any runner.
What causes ingrown toenails?
Improper nail trimming – cutting nails too short or rounding the edges – often leads to this problem, as can wearing tight shoes that repeatedly press the nail into the skin.
How to avoid and treat ingrown toenails
Trim your nails straight across, leaving a slight length to prevent the edges from digging in. Avoid tight shoes that squeeze the toes. If you already have an ingrown toenail, soak your foot in warm water and gently lift the nail away from the skin using a clean tool – but if it seems severe, see a doctor.
Corns and calluses
A not-so-iconic duo, corns and calluses are hard or thick areas of skin that are not often serious, but can be painful when walking and running. What's the difference? Corns are small hard lumps of skin which build up over time, whereas calluses are larger patches of rough hard skin.
How to avoid and treat corns and calluses
Wear dry and clean socks. Ensure your shoes are the correct fit, do not rub and are in good condition. Use a pumice stone or foot file to remove hard skin. Soak corns and calluses in warm water to soften them. Corn plasters can be used to soften and lift out the dry skin built up.
Metatarsalgia
If the ball of your foot feels like it’s been through a workout of its own, metatarsalgia could be the issue. This condition causes inflammation and discomfort in the forefoot.
What causes metatarsalgia?
Metatarsalgia usually follows high-impact activities that overload the ball of the foot, often after overexertion during a workout. Poorly cushioned shoes or a sharp increase in training intensity can also play a role.
How to avoid and treat metatarsalgia
Cushioned insoles are your best defense, as they help absorb shock and reduce pressure. Avoid overtraining and give your feet plenty of recovery time between workouts.
Overuse injuries
Chronic foot or ankle pain is extremely common with everyday athletes committed to their sport. These are classic signs of overuse and can creep up on even the most disciplined runners.
What causes overuse injuries?
Quite simply, overdoing it. Push too hard, too fast, without allowing enough recovery time, and you’ll likely end with injuries that can be tough to shake.
Also watch out for wet shoes. These can alter your gait, leading to added strain on your feet. Poor running form and insufficient cross-training also contribute.
How to avoid and treat overuse injuries
Give your feet the rest they deserve, incorporating recovery days into your schedule. Cross-train with low-impact activities to vary the stress on your feet. Focus on good running form, and always, always, always keep your shoes dry.
Keeping your feet in top shape
As you can see, our feet are delicate little things that need due care and attention. Taking daily care of your feet, especially during periods of more intense training, means you can keep putting one healthy foot in front of the other.
Regular stretching, keeping toenails trim, and well-fitted, dry footwear are key elements to avoiding the issues above. And whilst there isn’t a Save our Soles nail trimming service, we can help with the dry shoes bit thanks to our Atacama shoe dryer.
For more running tips, stories, and insights, view our blogs here.