How To Take Care of Your Feet Pre and Post Marathon

Running a marathon is the ultimate test of strength and endurance, and there’s no doubt that this can take its toll on your feet. As a runner, your feet are precious, and learning to take care of them pre and post marathon is a valuable skill. Read on to discover the best methods for keeping your feet in top condition.

Pre-Marathon Foot Care
Anti-friction cream – excessive stress and strain on your feet can be disastrous for your feet, and 26 miles is certainly pushing it. Anti-friction creams are designed to reduce chafing and irritation, so for 10-15 days before the race, start applying it to the most sensitive parts of your feet.

Choose the right shoes and socks – the right shoes and socks look different for everyone, but the most important thing to remember is not to change your kit too close to the event – this can change or create new pressure points which can quickly become painful. Try moisture-wicking socks to prevent fungal infections and invest in a quality pair of orthopaedic shoes in advance of the race.

Stretch your feet and toes – stretching your feet is not only beneficial for runners but can help in your everyday life. Stretching will help to increase the efficiency and effectiveness of your muscles, allowing them to move more freely. Try a knee-to-wall stretch, step stretch, or foot rollout.

Toughen up – toughening your feet up is a process that should begin around three weeks before the race. Every morning, apply a product designed to toughen the skin with acids to the most sensitive areas of your feet (some runners even use half a lemon!).

This ensures your feet are in top condition for your run – just don’t forget to moisturise your feet in the evening, as these acids can dry out your skin.

Post-Marathon Foot Care
Mend your blisters – when running such long distances, some blistering is to be expected. If it happens to you, make sure you clean and care for it well – apply a pad to cushion and protect the area, or a hydrocolloid plaster for any deroofed blisters.

Gentle massage – a gentle massage will increase blood circulation and de-stress your feet. If you see a professional, make sure to ask for a light massage instead of a deep tissue, as this may cause more damage long term.

Check for signs of injury – check for signs of injury and see a professional if you’re concerned. A common post-marathon injury is a stress fracture, which can manifest with pain, swelling, redness, and possibly bruising in the affected area.

Cool your feet down – soaking your feet in cold water (submerging them completely) helps to constrict blood vessels and muscle fibres, which can reduce the swelling and muscle soreness associated with marathon running.