8 Top Tips for Foot Care

8 Top Tips for Foot Care    

If you are a subscriber to Backpacker magazine, check out the October issue, page 34 for a full page of eight top tips to care for your feet. I have included an image of the page in this post. If you click on the image, you’ll get a larger view.

I was contacted by Backpacker several months ago and did a phone interview. Here are the eight tips:

  1. Trim nails
  2. Get in shape
  3. Fix calluses
  4. Prep your shoes
  5. Pack camp sandals
  6. Two ways to treat blood under a nail
  7. Wash your socks
  8. Lance right
8 Top Tips for Foot Care

8 Top Tips for Foot Care

The tips are good whether you are a backpacker, runner, walker, adventure racer, or just plain person who loves the outdoors.

I like Backpacker magazine. It’s one of my favorites. I encourage you to pick up a copy and check it out.

Foot Care Tips That Can Save Your Race

September 14, 2014 by · 2 Comments
Filed under: blister care, Foot Care, Footcare, Footwear, Health, toenails 

Here are a few foot care tips I wrote to help runners at the Amazon Jungle Marathon. I’ll be there in a few weeks to help with foot care on the medical team. The tips are valuable for anyone doing a 24 hour race, a multi-day event, an adventure race, or a long backpack. Remember, your feet will carry you day to day only if you take care of them.

Start with good toenail care. Trim your nails short and then use a file over the front edge to remove any rough edges. File the tip of the nail so when you run your fingertip over the tip of the toe and over the nail, you don’t feel any rough edges. You can also file the top of the nail if it’s thick. Coming to the race with bad toenails will ensure toe blisters and black toenails.

Make sure your shoes fit well. Have enough room in the toe box for your toes to wiggle. Your feet may swell over the race and you don’t want shoes that are too tight. Some shoes, like Hokas, retain water and become heavy over the days, as they are wet so much of the time. Wet and waterlogged shoes are heavy.

Get good socks. Don’t show up with cotton socks. Socks made with Coolmax or wool are good choices. Injinji toe socks are great. Have several pair and wash then after each day’s stage or have one pair per day. Also don’t show up with old socks or ones with holes in them.

Do whatever you can to reduce any calluses. Getting a blister under a callus can be painful and it’s very hard to find the pocket of fluid for draining. After showering, use a callus file or pumice stone to shave the callused skin from your feet. Then apply some callus cream. This is something that should be done several times a week. Calluses are the result of friction and pressure between your shoes and feet. Make sure your shoes will drain water.

Shoes that hold water inside will increase the maceration effect of your feet being wet to long, leading to wrinkled and soften skin that can fold over, crease, and split open. Check this by filling your shoes with water and seeing whether it will drain out. You can heat a nail (at least 1/8 inch round) or an awl and make several holes at the inside and outside arch, and the heel of your shoes. Learn how your feet respond to being wet for long periods. Do some long walk or runs three to six hours long with wet feet. Try several products like Desitin or similar cream for baby bottoms that works to control moisture on the skin. Google “baby bottom cream” to see many options.

Do not skimp corners on your foot care kit you need to carry in your pack. Have several yards of a good quality tape, several needles to drain blisters, and learn how to drain and patch blisters. The medical team will try and help with your foot care needs, but we can become overwhelmed by the number of people wanting help. Part of your responsibility as a runner is to know how to do good foot care.

Carry a good pair of camp shoes to wear in the camp after each day’s stage. You don’t want to walk around barefoot and doing so will destroy the taping or blister patching done by you or the medical team. Lightweight Crocs, flip-flops, or sandals are easy to strap to your pack. Change into these after running to allow your skin time to heal from the moisture.

Come see me in LA

March 15, 2006 by · Leave a Comment
Filed under: Footcare, Footwear, Sports, Travel 

This weekend is the LA Marathon. If you are running or will be in the area, I am doing two seminars at the Expo at the Convention Center – one Friday afternoon and one Saturday morning. My sessions are titled, Feet Don’t Fail Me Now – Foot Care Tips for Marathonrers.
     I’d love for some of my readers to stop by and chat. Pick up a tips sheet and look at copies of Fixing Your Feet and Happy Feet, my two publications for people who love their feet.
     You can find me in the seminar area and in the Zombie Runner booth. Stop by and say Hi and check out all their good stuff for runners.
     Will I run the marathon on Sunday? No. Health issues and business have curtailed my running over the past two months. But you can be sure I will be there in spirit.
     When I get back, I’ll have some good thoughts on feet, and running and walking marathons.

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