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Just Finished A Run? Follow A Podiatrist's 4-step Routine To Reduce Injury Risk And Help Your Feet Recover Fast

If you feel like you don’t have the same spring in your step that you did when you were younger, you’re not alone. Foot problems become increasingly common with age as pain and structural changes accumulate over the years, along with conditions like plantar fasciitis accounting for roughly one million patient visits each year in the U.S. Runners are at an even greater risk, but if you want to keep your feet healthy and continue putting in the miles, a few simple steps after a long run can go a long way.

Contrary to popular belief, recovery doesn’t have to look like sauna sessions and massages. While those can certainly help and have their place, there are simpler steps you can take immediately following a run to address the hard work your feet and legs just did. On a recent webinar I attended, Bobby Pourziaee, DPM, board-certified podiatrist, shared four simple steps runners can take to help their feet recover properly and stay ready for the next run.

Long Run Recovery Routine

Take Off Socks Immediately

“Immediately after the run, take your shoes off, let your feet air out, and take off your socks. You’re first going to inspect your feet,” he says. “Let’s look at the top of your feet, the bottom of your feet, and in between your toes. Look for any blisters, look for any openings, look for any issues with the toenails.”

It’s important to do this right away after a run because if there’s a large opening that you didn’t feel during the run but discover afterward, you’ll want to address the wound as quickly as possible with basic wound care or a bandage. For blisters specifically, Pourziaee suggests using hydrocolloid bandages to protect the area and reduce irritation while it heals.

Try a Recovery Shoe

There’s been a rise in popularity of recovery shoes to wear post-workout, but research is still limited on their effectiveness. Still, broader studies on cushioned footwear have found that supportive, high-cushion designs can help reduce foot pain, ease symptoms of conditions like plantar fasciitis, and lessen muscle fatigue from standing or walking.

“Most of these post-recovery shoes are supportive, and they’re wide, so they help with swollen feet after a run,” he adds. “You want to get your feet into those right away.”

Periodic Icing

“You’re going to have swelling in your feet; you’ll probably have swelling in your legs. Initially, icing it down could be a good idea. Doing it for about 10 minutes on and 20 minutes off, and doing that for a period of time initially is helpful,” he explains.

If you have neuropathy or other circulation issues and want to use ice, avoid placing it directly on your skin. Instead, wrap the ice pack in a towel or other protective layer to help prevent skin damage.

Put On Compression Socks

Finally, transition into some type of compression stockings or socks to help reduce swelling. Make sure they extend all the way up to just below the knee rather than stopping midway down the calf, as this helps support venous circulation and encourages blood flow back to the heart. Compression can also provide support to the muscles and may help with post-exercise soreness.

“Start with a lower or medium grade compression. These things are usually graded based on how strong the sock is. So you want to start something that’s on a lower grade because otherwise, you won’t be able to tolerate it and it’ll be painful. Do that for maybe a day or so, and then you could increase it to the higher grade compressive socks,” Pourziaee says.

Experts

Bobby Pourziaee, DPM, board-certified podiatrist

Sources

Plantar Fasciitis, National Library of Medicine

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