With the Virgin London Marathon just over a week away, the long runs tapering off and the carb loading commenced, it is now time to sit back and enjoy the run up to the big day and give your feet the attention they deserve. Blisters, bruised and ingrown nails, build up of callus and athletes foot are all common complaints experienced by many runners.
Here are our tips to make sure you encounter as few as possible. Before the race make sure your toenails are cut properly so they do not rub and break skin tissue. Toenails that are too long can be damaged and bruised as they move inside the trainer. Bruised and damaged nails should be left to grow out and will take around 9 to 12 months unless they are causing a lot of pain and in this situation it is best to visit a Podiatrist who can drain the haematoma under the nail . Socks need to be good quality and fit properly so firstly they do not rub and hold toes in position preventing blisters, they should not be too tight as this can cause ingrown toenails.
Like socks, trainers must be well fitted to avoid blisters and must be done up properly. Ill fitting shoes are a major cause of blisters. Ideally you should have been doing all your training with two pairs of trainers which you have been alternating so that they are worn in but not worn out! DO NOT keep a new pair of trainers to run on marathon day, this will lead to no end of issues. If you have got blisters before the big day you should ideally keep them intact because while they’re closed, they’re sterile and unlikely to get infected. However, if a blister is in a prominent place where it’s put under pressure or rubbed against, popping it is often the best option. To pop a blister, lance the side of it with a clean needle and gentle squeeze to drain the fluid. It’s best to leave the top of the blister in place to keep out dirt and germs as it heals. Put a dry dressing over the blister, and change it regularly. Make sure the dressing fits well and doesn’t move around when you’re wearing shoes.
Athletes foot is another common problem especially when feet sweat or get wet. Make sure you dry your feet well after washing especially between the toes. If you are suffering from red itchy skin or cracking apply an anti fungal cream for 7 days.
The Podiatrist will be available for any runners needing emergency foot care attention on Monday 24th April. Please call or email us. Wishing all runners the best of luck!