Apart from being healthy for the body, running is also very popular because it can make your body and mind fresh. If you often run, whether it’s a marathon or just jogging, you must have experienced some typical complaints such as sore feet, calluses appear , or feet smell bad. Well, that’s a sign you need to start special foot care so you can keep exercising with healthy feet.
Not only choosing the right shoes and socks for running, you must protect your feet with the following mandatory care.
1. Take off your shoes and socks after running
After you finish exercising, don’t linger in the shoes and socks you’re wearing. Immediately remove shoes and socks, replace with sandals that provide enough air circulation for your feet. The reason is, shoes and socks that are damp and sweaty after you run will be an ideal place for bacterial growth.
2. Wash feet
To keep your feet and toenails clean, wash your feet every day. Be it after a run or after a trip. Wash your feet with clean water and soap. Make sure you reach between your fingers. Dry thoroughly with a towel. Washing feet can prevent the growth of bacteria that cause bad foot odor .
3. Diligently cut nails
Don’t let your toenails grow too long. Nails that are too long can cause injury when you run. You’re also more at risk of developing ingrown toenails. Trim and trim your toenails with a fairly sharp nail clipper every few weeks.
4. Soak the feet
To relieve muscle pain in the legs while preventing bad foot odor due to bacteria, you can soak your feet in warm water mixed with a solution of salt and lavender essential oil. Salt and lavender oil can help fight infection and inflammation in the feet. You can do this foot treatment before bed for about twenty minutes.
5. Prevent dry heels
Due to the friction and pressure during your run, your heels or soles may become dry and callous. Be careful because this can increase the risk of infection and injury. To overcome and prevent dry heels, please apply a special moisturizing foot cream after bathing or washing feet.
6. Cold compress
Many runners complain of swelling or pain in their feet. To fix this, you can compress the swollen, painful, or sore area with an ice pack. However, do not directly apply ice cubes to the skin. Wrap it first with a soft cloth and stick it for 10-15 minutes.
7. Foot massage
Massage or reflexology is a good foot treatment for those of you who often run. Lightly massaging your feet can help improve blood circulation and relieve muscle pain. You can massage with a special pain-relieving ointment or a more natural mint oil. You can give this foot massage regularly, for example once a week.