The countdown has begun to the Comrades Marathon, and while the focus is often on fitness and nutrition, athletes preparing for the ultimate human race should never overlook their foot health.
“It’s the feet that bear the brunt during this ultra-distance challenge,” explains Lynsey Hammond, MD for footcare brand Kroko. She outlines some of the top foot woes that plague long-distance runners and shares effective ways to avoid them.
Blisters and chaffing
The constant friction, heat and moisture caused by wearing incorrect socks or ill-fitting shoes can lead to blisters – one of the biggest complaints of long-distance runners. Blisters may seem inconspicuous, but once they form, they can create a lot of pain, particularly when running for hours.
How to avoid: Ensure your shoes fit properly; wear moisture-wicking socks and break in your footwear long before race day. Many runners use blister prevention balms or protective pads in hotspot areas, as well as powder to keep shoes dry.
Black toenails
When running, repetitive trauma from the toes hitting the front of the shoes can cause bruising beneath the nail, resulting in blackened toenails or even nail loss.
How to avoid: Ensure there’s adequate space in the toe box of your running shoes. Keep toenails trimmed short and double-check the lacing technique to keep feet secure and prevent sliding.
Plantar fasciitis
This painful condition is caused by inflammation of the plantar fascia – the thick band of tissue running across the bottom of the foot. It often presents as a sharp heel pain, especially with the first steps in the morning.
How to avoid: Incorporate calf stretches and foot-strengthening exercises into daily routines. Supportive insoles and heel cups can also reduce strain on the plantar fascia.
Corns and calluses
Corns and calluses are thickened, hardened layers of skin that develop due to repeated friction or pressure. Corns typically form on the toes or sides of the feet, with a central core that can press into the skin, causing pain. Calluses are larger, flat areas of thickened skin that usually form on the soles of the feet. While they are the body’s way of protecting the skin from the repeated friction associated with long-distance running, they can become uncomfortable or even painful for runners.
How to avoid: Wear properly fitted shoes that reduce friction and pressure on the feet. Use cushioned insoles or pads to redistribute pressure, and keep feet moisturised to prevent excessive dryness. Regularly exfoliate to remove dead skin build-up, and consider using corn and callus removers, medicated corn plasters and corn protectors to soften those hardened areas.
Cracked heels
Marathon runners are often familiar with dry, cracked skin that forms around the heel area, which will worsen with long runs, leading to discomfort and an increased risk of infection.
How to avoid: Regularly moisturise feet, especially after showers. Exfoliate to remove dry skin build-up, and wear well-cushioned socks that protect the heel. Heel balms are great for protecting and soothing the heels.
Details: www.kroko.co.za
