Running is a very good sport for health and fitness. However, our body is very prone to injury during running. In particular, the toes are the most vulnerable part. Therefore, you need to have careful equipment for your feet. how do runners protect their toes?
According to many experts, there are many ways to protect your toes like choosing the right shoes and right socks. In addition, you should also warm-up your legs before running to ensure the best condition.
Here, we will share in details how to protect your feet while running to minimize damage.
- 1 1. Choose the right shoes
- 2 2. Choose the right socks – tips for runners protect their toes
- 3 3. Warm-up your legs before running
- 4 4. Notes while running to avoid foot pain
- 5 5. Foot care after running – Protect their toes
- 6 6. Injured foot care
- 7 Conclusion
1. Choose the right shoes
For running, shoes are an indispensable foot protector. So, the first step is to choose a pair of shoes that fit. Selecting the wrong shoes greatly affects your feet and running speed. Here are the notes to choose running shoes that you should know.
There are many good sports shoes on the market. However, not all shoes can be used for running. You should take a look at the soles and heels.
For running shoes, the sole should have a flat construction and shape at the sole. It will ensure even support of the ground force from the heel to the toe of the foot.
Another difference is that the sole of the running shoe will be slightly higher than the heel.
At that time, shoes have the effect of lifting your body forward to help you run faster. But you should not choose high heels that will easily affect the tips of your toes.
To be able to run at a fast speed and comfortably requires a lot of the material of the shoes. You should choose light materials, stretch well, and not too thick. During running, feet are easy to sweat, so shoes must ensure good ventilation.
Besides, you should pay attention to the material of the shoe insole. Insoles with anti-slip and good elasticity are the best choice for runners.
Choosing the right shoe is a top priority for runners. If the shoe is too tight or too wide, the toe will suffer a great deal when running. In case your feet are the same size, choose the size of the larger foot.
You can wear thicker socks on the smaller foot to fit the shoe size. We recommend that you choose shoes that are a bit wide because putting on socks will make your feet more comfortable.
Try on the right shoes
To choose the best size, you should go to the store to try on the shoes in person. The most accurate way to measure shoe size is to stand up and tiptoe. Shoes that fall off are too wide.
Conversely, if the toe touches the toe of the shoe, it means the shoe is too tight. To ensure the best fit, run for about 5 minutes.
If you don’t feel any discomfort, you’ve found the right shoe. As for choosing to buy online, you should carefully consider the size. Please refer to the shoe size chart before deciding, as each store will have different standards.
2. Choose the right socks – tips for runners protect their toes
Socks play a very important role in controlling foot sweat. You should invest in good quality socks. You should not wear socks that are too old or stretchy.
Because it can’t absorb foot sweat the best, equip additional silicone cushions for the toes if you have the conditions. With the flexible nature of silicone, the toe will not be hurt when it is close to the shoe.
In addition, there is also an anti-callous belt for the whole foot for those who have a lot of training.
How do runners protect their toes? Choosing a foot protector is only the first step in helping your feet avoid injury. Plus, you should also pay attention to the warm-up of your feet before running, proper running, and foot care after running.
3. Warm-up your legs before running
Before running, you need to massage and warm up the leg joints thoroughly. If you do not have the appropriate warm-up exercises, the possibility of dislocating your foot is very large.
Usually, people often ignore the stretching of the toes, which leads to when running for a long time, blood can easily clot in the nail.
These mistakes cause toe damage if active for a long time. If the condition is severe, it may also cause toenail damage.
4. Notes while running to avoid foot pain
For regular runners, they have a lot of different landings. For example, land with heels, soles, toes. The proper running technique can make runners feel more comfortable.
At the same time, running performance increases and also helps limit serious injuries that can occur. However, not everyone is familiar with this technique.
To avoid hurting your toes and the leg muscles, grounding in the middle of the foot is the best option. In this way, both feet of the practitioner will touch the ground at the same time.
Therefore, the weight of the body will be evenly distributed throughout the legs and muscles. This grounding technique helps runners maintain a steady and faster pace. Consequently, it will also be suitable for long runs and people with a lot of running intensity.
For beginners, you should not land on your toes because this greatly affects your toes. When in pain, stop the examination and apply for the medicine immediately.
If left for a long time, the situation will get worse and worse. First, avoid practicing for a long time. Everyone needs to have a suitable exercise regimen for their body.
5. Foot care after running – Protect their toes
After running, you also need to have a reasonable care regimen. Like the warm-up, you can relieve pain and stretch your feet’ soles by using a massage ball or massaging your heels to your toes.
If your feet are swollen, ice packs are very effective. Or runners can use accessories to support post-workout recovery, such as medical socks, reflexology mats, etc to relax your feet.
6. Injured foot care
According to experts: applying bandages and applying medicine to blister-prone areas also reduces calluses. You need to regularly use a moisturizer for your feet to keep your skin soft and smooth.
As such, there are many different ways you know how do runners protect their toes. We hope this article will help you fix your running mistakes. Thank you for following our article!