Behind every great runner are feet that endure constant pounding, friction, and strain, powering their every stride. Whether you run to chase podium finishes or just for the love of it, caring for your feet is non-negotiable. Your ability to train hard, break personal records, and cross finish lines depends on how much care and attention you give them.
To keep you running strong and pain-free, we turned to Dr. Chad Carlson, our very own sports foot doctor here at The Bone & Joint Center, for his expert insights. Here is what he recommends:
1. Stretch and Strengthen Your Feet
Simple daily foot stretches and strengthening exercises can go a long way toward preventing injuries and boosting your running performance.
Here are a few stretches and exercises that Dr. Carlson recommends for runners:
- Bottom-of-Foot Stretch: This stretch improves foot flexibility and helps prevent common overuse injuries by easing tension in your arches and supporting better overall foot function.
- Top-of-Foot Stretch: This reduces tension in the muscles and tendons that allow you to lift your toes and the front of your foot off the ground, lowering your risk for tendonitis and other overuse injuries.
- Toe Curls: This helps strengthen the small muscles in your feet and improve arch support and stability, preventing tendon strains, shin splints, and other injuries.
- Marble Pickup: This enhances your coordination, dexterity, and overall foot mechanics, reducing your risk for injuries like metatarsal stress fractures and toe joint strain.
2. Get the Right Shoes
Your running shoes are more than just gear; they are your lifeline. Wearing the wrong ones can lead to pain, discomfort, and even injuries that can dash your training hopes and keep you from reaching your full potential.
Dr. Carlson recommends the following:
- Knowing Your Foot Type: Are you flat-footed, have high arches, or somewhere in between? Understanding your foot structure is key to choosing shoes that offer the right balance of arch support, stability, and cushioning.
- Replace Shoes Regularly: Running shoes typically last 300–500 miles before their cushioning and support break down. Running in worn-out shoes increases stress on your feet and joints, putting you at risk for injuries.
3. Rotate Your Shoes
Get one or two extra pairs of shoes and rotate them. Letting your shoes rest between runs not only prolongs their lifespan; it also allows their midsoles and cushioning to rebound, helping you avoid repetitive stress injuries.
4. Mind Your Toenails
You might not think much about your toenails when you run, but they take quite a beating with every stride. The constant pressure and friction your toenails endure each time they come into contact with the front or side of your shoe can cause blood to accumulate under them. This condition is referred to as subungual hematoma or runner’s toe, and it can lead to pain, infection, and toenail loss if not treated properly.
Here is how to keep your toenails safe as you run:
- Make Sure Your Shoes Fit Properly: Wearing ill-fitting shoes can contribute to toenail trauma. A good rule of thumb is to get shoes with a roomy toe box (about a thumb’s width of space).
- Trim Your Toenails Regularly and Properly: Keep your toenails short and straight across. Long nails are more likely to bump into your shoe and cause bleeding or bruising.
- Choose the Right Socks: Go for moisture-wicking and cushioned socks, which reduce friction and keep your feet secure.
5. Stay Attuned to Your Body
To put it simply, when you feel pain, stop. Pain is essentially your body’s way of telling you something is not right. Paying attention to it helps you prevent small issues from escalating.
Take these steps when something feels off:
- Rest: Take a break and ice the painful area to reduce inflammation.
- Do Not Just Jump Back into Your Usual Routine: Instead, ease back and adjust your mileage or intensity if needed.
- Consult With a Sports Foot Doctor: Persistent pain or unexplained discomfort warrants professional evaluation. An orthopedic sports foot doctor can assess your condition and recommend appropriate treatment.
Sports Foot Doctor in Bismarck, ND
Dr. Chad Carlson at The Bone & Joint Center is one of Bismarck’s most trusted sports foot doctors. Known for his expertise and patient-centered approach, he has made it his mission to help runners and other athletes who rely on their feet recover smarter, move better, and stay one step ahead of injury.
To schedule your consultation with Dr. Carlson, contact us today at (701) 946-7500 or use our secure and convenient appointment request form. We look forward to serving you!
