Best Foot Care Tips for Runners and Athletes

Your feet absorb two to three times your body weight with every running stride. Over the course of a single mile, that's hundreds of tons of cumulative force channeled through 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments. It's remarkable that most runners don't have foot problems — and it's not surprising when they do.

Whether you're training for your first 5K or you've been running for decades, taking care of your feet is the single best thing you can do to stay on the road. Here's what actually matters.

Shoes Are Your Foundation

This isn't about buying the most expensive shoe — it's about buying the right shoe for your foot. A runner with flat feet needs a very different shoe than a runner with high arches. A heavy heel striker needs different cushioning than a midfoot striker.

The most important shoe factors for runners: adequate toe box width (your toes should not be squeezed), appropriate arch support for your foot type, a heel-to-toe drop that matches your running style, and proper fit (a thumb's width of space between your longest toe and the end of the shoe, since feet swell during runs).

Replace running shoes every 300–500 miles. The cushioning breaks down long before the outsole shows wear, and running on dead shoes is one of the most common causes of overuse injuries we see.

Build Mileage Gradually

The 10% rule — don't increase weekly mileage by more than 10% — exists for a reason. Most running-related foot injuries are overuse injuries: stress fractures, plantar fasciitis, Achilles tendinitis, and metatarsalgia. They happen when tissue is loaded faster than it can adapt.

This is especially true for stress fractures in the metatarsals. These hairline cracks in the bones of the forefoot develop gradually from repetitive impact. The warning signs are subtle — a mild ache during the run that goes away after, then an ache that persists longer, then pain that starts earlier in the run. By the time it hurts at rest, the fracture is well-established.

Don't Ignore the Warm-Up and Cool-Down

Dynamic stretching before a run (ankle circles, calf raises, toe walks) prepares the tendons and fascia for impact. Static stretching after — particularly calf stretches and plantar fascia stretches — helps maintain flexibility and prevent tightness that leads to problems like plantar fasciitis and Achilles tendinitis.

The Achilles tendon deserves special attention. It's the strongest tendon in the body but also one of the most commonly injured in runners. Eccentric calf raises (slowly lowering the heel off a step) are one of the best preventive exercises you can do.

Take Toenail Issues Seriously

Runner's toe — that blackened, bruised toenail — happens when the toe repeatedly contacts the front of the shoe. It's so common that runners treat it as a badge of honor. But chronic toenail trauma can lead to permanent nail deformity, fungal nail infections (damaged nails are more susceptible to fungus), and ingrown toenails.

Prevention: make sure shoes are long enough, keep nails trimmed straight across (not too short), and use moisture-wicking socks to reduce friction.

Know the Difference Between Soreness and Injury

Normal post-run soreness is bilateral (both feet equally), diffuse, and fades within a day or two. Injury pain is typically one-sided, localized to a specific spot, and either persists between runs or gets progressively worse over time.

Red flags that warrant evaluation: pain that changes your running form, pain that's worse at the beginning of a run (a hallmark of plantar fasciitis and Achilles tendinitis), sharp or stabbing pain (as opposed to a dull ache), any swelling that doesn't resolve within 24 hours, and numbness or tingling during or after running.

Consider Custom Orthotics

For runners with biomechanical issues — overpronation, high arches, leg length discrepancy — custom orthotics can be transformative. They correct the alignment of force transmission through the foot with every stride, reducing stress on vulnerable structures. Many runners who've dealt with recurring plantar fasciitis, shin splints, or metatarsal stress fractures find that orthotics break the cycle.

Common Running Injuries We Treat

The most frequent running-related conditions we see in our office include plantar fasciitis (heel and arch pain, especially those first morning steps), Achilles tendinitis (pain in the back of the heel or lower calf), stress fractures (localized pain in a metatarsal bone), and neuromas (burning or numbness in the ball of the foot). For chronic cases, shockwave therapy is particularly effective at accelerating recovery without taking time off from training.

The Bottom Line

Your feet are your running equipment. Invest in proper shoes, build mileage responsibly, don't dismiss persistent pain, and address biomechanical issues before they become injuries. As a board-certified sports medicine podiatrist, Dr. Patish works with runners at every level — from weekend joggers to competitive athletes. Call (760) 728-4800 to schedule.