The great NYC marathon has come and gone, and it was a great time. However, as a physician and surgeon of the feet, I could not believe how many runners came to the medical tent with problems. I’m not talking about regular old aches and pains (they just ran 26.2 miles after all), but blisters, lacerations, possible broken toes, ingrown nails, bleeding nails, nails that were ripped off..
So for all those who plan on running this fall/winter, here are some easy tips you can use to ensure you have a good run:
- Wear proper running shoes that fit your feet
- Wear cotton or athletic socks that wick away moisture
- Always stretch before and after your run
- Wear your orthotics if you have them, or see a podiatrist to inquire about them if you think you may need them
- Trim your toenails before a big run
- Pad any areas where you are prone to calluses and blisters
- Rest for a few days after any big run or race
If you injure your foot while running, stay off of it! Don't try to push through the pain. This almost always means a longer recovery and a longer hiatus from your sports, whether it's running or something else. See your doctor and get a proper diagnosis.