FOOT HEALTH FOR RUNNERS AND ACTIVE PEOPLE

Share this article

Whether you’re a seasoned marathoner, a weekend jogger, or someone who loves a good gym session, your feet play a crucial role in keeping you moving. With every step, they absorb impact, provide stability, and support your entire body.



But increased activity also means a higher risk of foot and ankle problems - many of which can be prevented with the right care. Here are some essential foot health tips for runners and active people.

1. Choose the Right Footwear

Wearing proper shoes is one of the most important steps in protecting your feet. Look for footwear designed specifically for your activity — for example, running shoes with good cushioning and arch support. Avoid worn-out shoes, as they can increase the risk of injuries like plantar fasciitis, shin splints, and blisters.

Tip: Replace your running shoes every 300–500 miles, or sooner if they feel less supportive.


2. Don’t Skip the Warm-Up and Cool-Down

Stretching your calves, ankles, and feet before and after activity improves flexibility and circulation, helping to prevent strains. Simple exercises like calf raises, ankle circles, and toe stretches can make a big difference.


3. Keep Your Feet Clean and Dry

Sweaty feet create the perfect environment for fungal infections like athlete's foot. Wear moisture-wicking socks, change them after workouts, and let your shoes air out between runs.


4. Listen to Pain — Don’t Push Through It

Minor aches can sometimes signal overuse or the early stages of an injury. Pain in your heel, arch, or forefoot shouldn’t be ignored. Early treatment can prevent problems like stress fractures, tendonitis, or plantar fasciitis from becoming chronic.


5. Support Your Feet When Needed

If you have flat feet, high arches, or recurring pain, custom orthotics or insoles can help provide proper support. A podiatrist can assess your foot mechanics and recommend what’s best for your activity level.


6. Mind Your Toenails

Keep your toenails trimmed straight across to prevent ingrown toenail — a common issue among runners. Make sure your shoes have enough toe room to avoid bruising or nail damage.


7. Give Your Feet Rest and Recovery

Even the fittest feet need time to recover. Include rest days in your training schedule and consider using ice packs or gentle foot massages to ease soreness and reduce inflammation.


Keep Your Feet Strong, Keep Moving

Healthy feet are essential for staying active and injury-free. By giving them the care and attention they deserve, you can boost performance and enjoy your activities with confidence.

If you’re experiencing ongoing discomfort, persistent pain, or recurring injuries, book an appointment with a podiatrist — early support can keep you on your feet for the long run.

Recent Posts

Bare foot next to black running shoes with untied laces on a neutral surface.
By Dillon Chan October 17, 2025
Itchy, uncomfortable feet can make daily life unpleasant — and one of the most common culprits is athlete's foot. This fungal infection affects millions of people each year and thrives in warm, moist environments. The good news? With the right treatment, it can be managed and prevented effectively.  Here’s everything you should know about athlete’s foot, including its causes, symptoms, treatment options, and how to stop it coming back.
Black leather boots in the snow, viewed from above.
By Dillon Chan October 17, 2025
Cold, wet weather can be tough on your feet. From chilly toes to dry, cracked skin, winter brings a unique set of challenges that can increase the risk of discomfort, skin problems, and even infections.  Whether you’re out for a winter walk, commuting to work, or staying warm indoors, a little extra foot care goes a long way. Here are practical tips to keep your feet healthy, warm, and pain-free all winter long.
Person holding ankle, likely injured, wearing orange running shoe, sitting on grass.
By Dillon Chan October 17, 2025
Foot pain is one of the most common reasons people seek podiatry care, and one of the leading culprits is plantar fasciitis. This condition can make even the simplest activities — like getting out of bed or going for a walk — feel painful and frustrating.  The good news? With the right treatment and early intervention, most people recover well. Here’s what you should know about plantar fasciitis, including its causes, symptoms, and treatment options.
An older couple walks through a park, carrying yoga mats, smiling, enjoying sunshine.
By Dillon Chan October 17, 2025
Our feet work hard for us throughout life — and as we get older, they deserve a little extra care and attention. Changes in skin, circulation, joint health, and mobility can all affect the way our feet feel and function. For older adults, keeping feet healthy isn’t just about comfort — it’s about staying mobile, independent, and safe. Here are some essential foot care tips to help keep feet healthy and pain free in later life. 
Hands using clippers to trim toenails on a bare foot, indoors.
By Dillon Chan October 16, 2025
An ingrown toenail may seem like a small problem — but if left untreated, it can become painful, infected, and even interfere with daily activities like walking or exercising. The good news is that ingrown toenails are very common and can usually be treated effectively with the right care. Here's what every patient should know about this condition. 
Person points to their ankle, likely assessing it. Light skin, indoors.
By Dillon Chan October 13, 2025
Our feet are the foundation of our mobility, carrying us through thousands of steps every day. But too often, early warning signs of foot problems are ignored — leading to more discomfort and even long-term issues. Knowing when to seek help can make all the difference in keeping your feet healthy and pain-free.  Here are the top 5 signs it’s time to book an appointment with a podiatrist:
Bare feet, blue jeans, jumping in puddles on a wet sidewalk.
October 13, 2025
Our feet work hard every day, carrying us through life. Good foot care is essential not only for comfort but also for maintaining overall health and mobility.
Swift device with logo above; white console, probe, and cable.
By Dillon Chan October 13, 2025
If you’ve been putting up with a stubborn verruca or wart that just won’t go away, you’re not alone — and the good news is, there’s a modern, gentle treatment that can help your body clear it naturally.