Hi bombshell's and gents.
This is the 1st post in a series of guest posts I will be having in the month of March!
I have an awesome guest post for you this week. I'm really excited about this because as a runner, my feet takes a lot of hits - literally and I want to take care of them well. My feet is usually the most sore after a long run like my Princess Half Marathon a few days ago so I definitely will be following these great tips provided by Ashley! Please show her some love my dear readers and take notes!
A Mini-Guide to Post-Run Foot
Care
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| With these tips you can keep your feet strong and looking nice :)! |
One quirky thing about many
runners is that they often place a huge emphasis on taking care of every part
of their bodies except their feet. This habit of overlooking doesn’t make a ton
of sense when you really think about it, because the feet are the star of the
running show (and the frequent site of running injuries). It doesn’t require a
lot of effort to learn how to keep your feet in great shape even after a long
run or race, and the payoff is real. These are just a few easy ways you can
begin to take care of those little appendages down there on the floor.
Ice. Application of ice packs shortly following your long run will
reduce any inflammation that you’re getting, whether from blisters or more
sub-skin issues like plantar fasciitis and inflammation of the muscles in the
foot.
Foot massage. The benefits of a foot massage are two-fold: 1. the
massage itself is beneficial, and 2. the lotion or oil used for the massage
relieves dry or uncomfortable skin and may even provide some aromatherapy. There
are two basic approaches to giving yourself a foot massage. One is to do the
“tennis ball trick, “which involves placing a tennis ball on the floor and rolling
it around under your foot. There are alternative methods of this – my personal
favorite is to get two or three golf balls under there. There are also wooden
foot rollers, which can be more convenient and less likely to be snatched up by
a curious toddler or ball-obsessed dog. The other approach to foot massage is
more of a traditional “massage” with an over-all rub and some special
reflexology. A few of my favorite tricks are to sort of “pinch” or press
together the top and bottom of the foot in between each toe joint, and to “inch
worm” my thumb from the base of the heel along the bottom-center of the foot up
to the base of the toes, and then inch back down.
Scrub down in the shower with a pumice stone or a rasp. Follow up
with lotion or oils. This can be therapeutic in itself – the rubbing and repetitive
pressure motion is nice. It’s also got the benefit of removing potentially
bothersome issues like callouses and dry heels, which will make future runs
more comfortable. It’s especially helpful to follow this up with a foot
massage, as detailed earlier. Lotions, including specially designed
Foot soak (or full-body bath). I highly recommend soaking with Epsom
salts. Epsom salts are good for relaxing, restoring magnesium depletion, and rejuvenating
the muscles, as well as drying up blisters. Add a cup of Epsom salts to the
bath and soak for at least 15 minutes in the warmest water you can tolerate. Special note on blisters: don’t pop any
that haven’t popped on their own, unless they’re painfully swollen. If you can
handle it, do a 30-minute Epsom salt soak daily and the blister will dry up on
its own, resolving much more quickly than if you pop it.
Pedicure. Maybe you love them and have them regularly, or maybe you
don’t. If you “don’t do” pedicures, try thinking them as therapy instead. They
involve nearly all of the special treatments listed above, plus the benefit of
groomed nails.
Insoles. The best way to relieve foot fatigue is to strengthen the
foot, but sometimes it’s just too painful to do anything. When this happens,
whether your feet feel especially fatigued, or sore, or just a little “weak,”
one thing you can do is wear an arch support insole. Some insoles are built for
support with a plush layer of cushioning, which can be great for easing the
foot back into gear after a long run. Replacement insoles are also helpful for
alleviating plantar fasciitis pain in many runners, which makes them an
on-going part of foot care. The great thing about insoles is that they can make
just about any pair of shoes into comfortable, well-fitting shoes (which is nice
when you want to wear something other than your memory foam slippers).
All in all, it makes good sense
to take care of your feet especially after they’ve put in many miles on your
long run. Adding just one or two of the above to your post-run routines could
mean the difference between hobbling for a week and returning to your normal
self relatively quickly. All the best to you and your running!
Ashley
Gainer is a freelance writer and
editor living in Chapel Hill, North Carolina. When she’s not serving the
Internet as a wellness blogger or being Mama to her favorite toddler, she works
for www.insolesandbeyond.com,
the family business. Insoles and Beyond is a small, family-owned health and
wellness company committed to offering the best in premium arch support insoles
for plantar fasciitis and inserts for running shoes, boots, and everyday wear.
xoxo, Preshii
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