Foot care for athletes

Anyone who plays sport asks more of their feet than average. More kilometres, more impact, more sweat and more friction. That is fine, as long as the foot gets the chance to absorb that load.

1. Preventing blisters

A blister comes from friction combined with moisture. A sock that does not sit tightly, a shoe that is just a little too roomy and a foot that sweats together form the perfect combination.

Choose seamless sports socks that wick moisture, make sure the shoe is secured around the instep, and treat sensitive spots with an anti friction product before a long session.

2. Callus in the right places is not a problem

A thin layer of callus on the ball of the foot is normal for athletes and even functional. Only when it becomes so thick that it tears or a blister forms underneath does it need removing.

So do not have it fully removed just before a race. Leaving ten days in between is wiser.

Choose seamless socks that wick moisture
Leave a thumb's width for the longest toe
Do not remove callus just before a race
Let shoes dry after every session

3. Black toes and nails

A bluish black toenail after a long run is a bruise under the nail, usually from a shoe that is too short or in which the foot slides forward.

Check the length: there should be a thumb's width between your longest toe and the front of the shoe when standing. Lace tightly enough at the instep.

4. Nails short but not too short

Nails that are too long knock against the front of the shoe, nails that are too short let the skin grow over the edge. Cutting straight to just at the toe tip is the rule for athletes too.

Cut a few days before a race, not the night before. Any tender edge will then have settled.

5. After exercise

Take off wet socks and shoes as soon as possible and let the shoes dry. Sweat that lingers softens the skin and makes it vulnerable to fungus and blisters.

Rinse your feet, dry well between the toes and moisturise in the evening. That takes a minute and saves a lot.

In practice this subject belongs with ingrown nail and cracked heels. There you can read how Patty works, or you can request an appointment straight away.

Further reading: what does treating an ingrown nail cost?, what does treating cracked heels cost?, standard treatment in Hoorn.

Patty's tip

Do not wait until something hurts. A small spot that bothers you when walking is solved in half an hour; the same spot after three months usually is not.

Frequently asked questions

Should I pop a blister?

Better to leave it. If it opens, keep it clean and cover it.

Why do I lose a toenail?

Usually from repeated knocks in a shoe that is too short. The nail grows back.

How often should I visit if I train a lot?

Often every four to six weeks, because callus builds up faster.

Prefer personal advice?

Briefly describe what is bothering you and Patty will look at it with you. You will receive a personal reply quickly.

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