It was a beautiful fall day with temperatures in the fifties for this month’s Chicago marathon. Men and women Kenyan runners dominated the podium but many thousands of ordinary runners successfully made the challenge of this long race.
If you watched or participated in the marathon, you may be motivated to increase your running workouts or speed to match these top athletes. Good for you! Running is great exercise for heart health as well as controlling weight and stress. Added benefits include lowering the risk of stroke and diabetes, reducing blood pressure and elevating good cholesterol levels.
Steps for Good Foot Care after Running
- Your feet may ache and may even be a little swollen after a run. Soothe feet with a cold water soak for at least 10 minutes – this will help shrink blood vessels and muscle fibers. Epsom salts can help muscles relax but use it sparingly as it can cause too much skin drying. Elevating and icing the feet can also help reduce swelling.
- Check your feet and care for any blisters you find. Don’t pop them! Clean the area and cover with a clean dressing. Watch carefully for signs of infection.
- Get someone to massage your feet or do it yourself. Light massage is better than deep tissue. Another way to ease sore muscles by yourself is rolling your foot over a frozen water bottle.
- Moisturize dry skin with an emollient foot lotion or cream. Apply this while your feet are still damp for best rehydration. Daily moisturizing can help prevent painful heel cracks and blisters.
Minor injuries, aches and pains can be treated at home. Try the R.I.C.E. method: Rest, Icing, apply Compression and Elevate the foot.
If however the pain persists or worsens or your daily activities are affected, please call Stavros O. Alexopoulos, DPM for an examination. It’s best to suspend your running routine until you can have your foot or ankle problem assessed.
We Can Help Keep You Running
Dr. Alexopoulos, board certified podiatrist has extensive experience to diagnose and treat all types of foot and ankle sports injuries. Many treatments and surgeries can be addressed right here in our office. Please call our Chicago office at (773) 561-8100 or request an appointment via the website. Don’t delay – get help for your pain today!