Are Running Socks Worth It?
Let’s break down the costs and benefits of high-quality running socks, using one of our favorite brands, Feetures, to show you why.
6 Ways to Take Better Care of Your Feet
As runners, we demand an awful lot from our feet, so we need to take better care of them! After all, blisters, pain and strain can derail your training. Routine foot care doesn’t have to take much time or effort–in fact, sometimes your foot care can happen during recovery! Here are six tips for how to take better care of your feet.
1. Take good care of your calves
Caring for your feet starts with caring for your calves. Did you know that too-tight calves can contribute to plantar fasciitis, a common injury for runners?
We spoke with John Dewey, PT, ATC, owner of Fleet Feet Greensboro and High Point about the importance of taking care of your calves. John is a licensed physical therapist, and he says, “Tight calf musculature can create limited range of motion at both the knee and ankle joints. That, in turn, can cause all kinds of problems for runners, including issues with efficiency and compensating in other ways, which can lead to injuries and other issues.”
Regular stretching and massage will go a long way in keeping your calves–and feet–healthy and ready to run.
2. Wear a better sandal for support and recovery
Did you know that some footwear can do more harm than good? Wearing non-supportive footwear for long periods can lead to foot issues, including bunions and hammertoe, and can permanently affect the way you walk, which can cause problems with the knees, hips and back. However, recovery sandals are designed to offer support, promote recovery and reduce risk of injury.
Birkenstock sandals may have seen a rise in popularity thanks to TikTok, but they’re more than just a fashion trend. Birkenstock got their start in Germany in 1774 and evolved from flexible footbeds to the fitness sandal they are today. They’re engineered with a mix of cork and latex and feature a deep heel cup, arch support and a roomy toe box. These elements provide a firm, stable base designed to offer active recovery.
OOFOS recovery sandals and shoes earned the American Podiatric Medical Association Seal of Acceptance in 2020. They’re designed to help decrease energy exertion, they cradle the foot in a cushioned sole that provides support and improves gait quality, and the toe box is roomy, ensuring feet have room to stretch out and breathe.
So, whether you’re scuffing around the house or out and about, slipping your feet into a pair of recovery sandals offers much-needed support after and between your runs.
3. Swap your sock liners with insoles
Most running shoes are flat on the inside and only have a thin sock liner, which allows them to fit a wide variety of arch profiles and foot shapes. For some people this is fine, but for others, insoles can alleviate discomfort and pain, maximize stride efficiency and enhance shoe fit.
“Insoles can be a great tool for injury prevention and rehabilitation,” says John. “If you’re experiencing pain or injury, it’s important to have a discussion with a health professional, such as a physical therapist, to determine the cause of your pain or injury and explore if an insole would be appropriate for your specific scenario.”
Insoles can address:
- Foot, shin and ankle pain by offering proper foot alignment
- Heel slippage, reducing hot spots and blisters
- Heel pain by creating an extra barrier of cushioning
- Big toe pain, reducing unnecessary pressure on the joint
- Arch pain by helping your arch do its job properly
Check out a more in-depth explanation of five problems insoles can solve.
4. Wear high-quality socks designed for running
This might not seem like a big deal, but the socks you wear can have a big effect on how your feet feel. High-quality running socks are designed to withstand the pounding your feet take during a run. They outperform your average cotton sock, any day.
Running socks use technical fabrics to wick away sweat, keeping your feet dry and cool to reduce potential for blisters. They often feature varying compression levels to improve the fit, plus a seamless construction to eliminate friction. And, like insoles, running socks can be used to improve the fit of your shoes. Here are five things to know about running socks.
You might even consider calf sleeves or knee-high compression socks to improve circulation in your feet and calves during your run and for post-run recovery.
5. Commit to consistent massage and mobility exercises
Massage tools are a great way to prepare for and recover from a run. “Many physical therapists will use massage tools in the clinic with good efficacy. Customers are then able to see that these tools work and feel more comfortable purchasing them for use at home,” says John. You can also test out massage tools at your local Fleet Feet to see what you like before investing.
Hot tip: A tennis or lacrosse ball makes a great massage tool in a pinch. Just roll it under the arches of your feet for some gentle massage and relief.
Mobility exercises are another great way to keep your feet (and other parts of your body) happy. “We want to keep the musculature surrounding joints as strong and supple as possible to take load and pressure off the joints. Your musculature needs to be able to move through the whole range of motion to avoid things like compensatory movement,” says John. “A well-rounded training program will include drills like skipping and striders. Incorporating ABCs, towel scrunching with your toes and resistance-band exercises also helps keep musculature around the joints healthy.”
6. Get fitted for shoes at Fleet Feet
The easiest and best way to take better care of your feet is to get properly fitted for shoes. Everyone can benefit from getting fitted, whether you’re road running, trail running, walking or spend long on your feet at work. The Fleet Feet fit id® outfitting process is designed to help you find the right shoes for your feet. (No more asking your friends what they wear!)
You don’t need an appointment to get fitted. Walk-ins are always welcome! However, your outfitter will be able to best serve you if you’re prepared with the following:
- Bring your current shoes so they can see wear patterns
- Also bring your favorite socks for trying on (but we have clean socks for you to borrow, if needed!)
- Be prepared to tell your outfitter about your current habits and your goals
- Any races you’re training for, and where you are in your training plan
- Pain you might be feeling during and after your run
Treating your feet well is important–and they deserve it for all the hard work they do! A mix of these tips will help you take better care of your feet so they can keep you running.
