Podiatric advice for runners Dr. Angel de la Rubia, prestigious specialist in Podiatry graduated from the Complutense University of Madrid and Master in Sports Podiatry, offers some advice for those athletes who end up with a suffering foot pain and should take care of them before it derives in other pathologies. He also warns that it is advisable to visit the podiatrist before the start of the season and once the season is over, to check the condition of your feet.
Some of the advice offered by the specialist in podiatry are:
- Undergo a biomechanical study to know the type of foot and its behavior in dynamics.
- Personalized insoles will help you to improve your support and correct misalignments, replacing the insoles of the shoes.
- It combats excessive sweating, as well as excessively dry skin, both of which will lead to blisters and calluses.
- When running, the foot swells and heats up, therefore the shoes should be at least one size bigger than the usual footwear.
- Use technical socks, they will help prevent the appearance of blisters.
- Avoid running with corns and calluses and cut your nails straight by filing their edges.
- A poorly structured foot will create tensions and compressions to the ankle, knee, hip and spine.
- Avoid running on sidewalks and asphalt; hard surfaces tend to injure feet.
- Gentle jogging on grass with bare feet will help strengthen them.
- Massage will also help your aching feet.
- Moisturize them with 20 to 30% urea.
- When buying your shoes, look for a balance between cushioning and stability.
- Too much cushioning can cause instability injuries.
- Wearing compression stockings will help oxygenate your calves and improve return circulation.
- After training, soak your feet for 10 minutes in cold water.
- After a long run, rest by raising your feet above your hips.
- Stretch your feet by adopting the geisha position.
- Avoid injuries and improve your athletic performance.
Seeing a podiatric specialist at least once a year is a visit that will improve your overall health. In addition, if you need any type of plantar support “insoles”, the podiatrist is the professional qualified to perform it and offer you the best option for your case. Healthy feet will take you to the end of the world.