Top 5 Post-Run Rehab Moves

Stretch it out after a run to prevent injuriesThe steps you take right after finishing a run could mean the difference between months of smooth training and a serious injury. Taking these 5 measures (suggested by after logging your miles will go a long way towards protecting your feet!

1. Deal with blisters.

After running, inspect your feet for blisters. If you have one, clean it well and apply a pad to help cushion and protect the area. Most blisters will heal on their own, but if you have one that doesn't, see your podiatrist so that it can be drained without risk of infection.

2. Moisturize.

If you shower right after running, apply a moisturizer to your feet while they’re still damp, as this will help retain some of that water to redhydrate your skin. Moisturizing will also help prevent issues such as blisters  (see above) and cracks in the skin on your heel.

3. Chill Out.

If your feet feel swollen and sore after a run, soak them in cold water. This helps constrict your muscle fibers and blood vessels, reducing swelling as well as discomfort. Add water and ice to a container deep enough to cover your feet, then soak for about 10 minutes.

4. Rub.

After a run, give your feet a nice massage to help ease soreness. Some runners also like to use foot-specific rollers, a tennis ball or a frozen water bottle. Each is the right size and shape to fit into the arch of your foot, and gently rolling it under your foot can help create your own massaging effect.

5. Spot any injuries.

If you have discomfort that persists after the above measures or beyond a few hours, take five to seven days off of training, ice the area for 10 to 15 minutes three times a day and wear supportive shoes. If discomfort persists beyond that time, it’s time to see your podiatrist (injuries that cause persistent redness or swelling should be seen by your doctor immediately, without waiting the extra days.)

Dr. Andrew Schneider
Dr. Andrew Schneider is a podiatrist and foot surgeon at Tanglewood Foot Specialists in Houston, TX.