TOP TIPS FOR RUNNERS

If your poor feet receive a battering every time you slip your kicks on, these Top Tips should help!

Keep your toenails short. If you hate cutting them, just file over them once a week, and NEVER pick them (this causes ingrowing toenails).


Blisters - don't pop them! If one does burst, cleanse it gently with saltwater or Clinisept+ and apply a little Savlon and a clean, dry dressing e.g. Boots Pharmaceuticals Gentle Removal Adhesive Dressings.


Before heading off on your run, I also highly recommend slathering a little Gehwol Footcream to the areas where you know you will blister. This cream creates a protective barrier, reducing friction between yours socks/footwear and your skin.

If this still doesn't help, you could probably do with a proper musculoskeletal assessment with a qualified podiatrist. In Oxfordshire, we have Alison Charlton. Click here to book an appointment.


It's important to stay hydrated. When you dehydrate, your skin loses its normal level of water and it's elasticity is reduced - it is then less resilient to friction and it will blister.


Keep the skin on your feet well moisturised. The best moisturiser is one that you will use! Use the application of a cream to give your feet a good massage to ease any tension in the muscles.


Walk barefoot when you can; this stimulates the muscle, nerves and joints of the feet.


If you feel you're getting any tightness in your feet, use a pedi-roller or spiky massage ball; available on Amazon.


Write the purchase date on the tongue of your trainers. As a rule of thumb, you'll need to replace them every 300-400 miles. If you're using a running app, this should tot up your mileage for you - though your body will likely tell you when you need to replace your footwear, you'll start getting new achy bits!


Socks - more important than you think! Avoid 100% cotton socks; they retain moisture and don't offer any insulation. If your feet are damp, you'll be more prone to blistering. I really rate More Miles cushioned running socks.


If you're experiencing significant back/knee/hip etc pain these hints and tips aren't going to help - please see a suitably qualified podiatrist or physiotherapist.

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