Post Marathon Foot Care
Running has become a sport. Some, I daresay, have even become addicted to running. Everywhere I look there seems to be some new marathon or marathon going on. People it seems are always training for the next race. It has become an epidemic in its own right. There are countless articles and training tips on preparing for such long runs, but how much is discussed concerning the aftermath? That is purpose of this installment. To enlighten you diehard runners ( and I was one) on what you should do with your feet after you abuse them for 26.2 miles.
Blisters there are two main ways to treat blisters: drain OR leave alone.
o Drain if you decide to drain your blisters you should lance the blister, milk all fluid out, leave the roof on, and cover with a band aide or foam-type dressing. The roof acts as a natural band aide while protecting the new underlying skin. If the skin becomes too loose and starts to irritate, remove all non-viable tissue and cover with a protective dressing until the underlying skin is ready.
o Leave alone if you decide to leave the blister alone then you need to keep it covered with a protective dressing that will not cause friction. You will also need to wear shoes that will not rub on that area, if at all possible.
o NOTE: if the blister is in area of constant pressure and hurts, then I would recommend draining the blister.
Arch pain there is a good chance that your arches are going to be painful because of the constant stress you are forcing onto the plantar fascia. This pain can be relieved by:
o Gently stretching your calf muscles
o Rolling a frozen water bottle up and down your arch for 15-20 minutes at a time
o Gentle massage
o NSAIDs as needed
Muscle soreness Im sure you have heard of DOMS (Delayed Onset Muscle Soreness). It usually takes about 24 hours to set in and may last for several days. During this time you may try the following:
o Gentle stretches
o Icing the sore areas, off and on, for the 1st 24 hours
o Warm soaks or hot tubs after the 1st 24 hours
o Gentle massaging
o NSAIDs as needed
Rest, Rest, Rest give your body time to recover physically and metabolically. You have just asked your body to undergo high levels of stress/strain. It needs time to heal.
Its a great idea to check with a foot doctor before you run to check for any biomechanical issues that may cause injury and we have some simple remedies for.
If you are in need of a caring and enthusiastic foot/ankle specialist and former runner, please do not hesitate to contact Dr. Bowman at 713-467-8886 or visit www.houstonfootspecialists.com.
Photo Credit:Badziol40 VIA pixabay.com
Category: Foot Health
Tags: Foot Care, Marathon