How to Run With a Bad Foot

Running with foot problems can be a brave endeavor, although you can alleviate some of the pain and prevent further problems. Among the most common causes of foot pain are heel spurs, which are caused by damage to the heel tissue; tendinitis, which results from overuse; and blisters caused by excess friction. You can usually work around such minor foot problems with a good routine and the right footwear, although you should see a doctor about persistent or more serious problems. Proper preparation can also make a world of difference to a runner with a bad foot.

Things You'll Need

  • Running shoes, properly fitted
  • Blister pads
  • Inserts
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Instructions

    • 1

      Moisturize your feet daily with lotion. Well-moisturized feet are not as prone to friction, which can cause painful blisters. The moisturizing routine can also double as a massage to help improve circulation to the feet, which in turn can alleviate heel spurs and tendinitis.

    • 2

      Seek out a store that specializes in running shoes and ask someone on the staff to help you select the proper type and fit of shoe. Go to the store at the end of the day while your feet have been in use. That way, they will have swelling similar to that from running, and problems such as heel spurs or friction spots will be more apparent.

    • 3

      Place an insert in your shoe if you have heel spurs or are prone to tendinitis. Heel spurs can be helped by a doughnut-shaped orthotic that reduces the pressure on the Achilles tendon. With support in place, inflammation is generally reduced, making it easier to run with heel spurs. Runners prone to tendinitis can use a foot wedge insert or arch support. These types of support help prevent the flat feet associated with tendinitis.

    • 4

      Stretch before running. Stretching not only helps prepare the muscles for exercise, it also can prevent flare-ups of tendinitis and make heel spurs less noticeable. A common stretch is the knee clasp: Lie down on a carpeted floor or mat and bring both knees to your chest. Hold this stretch for 10 seconds and then repeat it five times. Another stretch, which is for the heel and calf muscles, is the wall push-up. Stand with your palms against a wall with your toes pointed forward. Stand on one leg two to three feet from the wall while the other leg is bent with the knee up. Hold this stretch for 10 seconds, then switch legs, Repeat 10 times.

    • 5

      Lubricate the areas of your feet that get a lot of friction. Lubrication such as petroleum jelly can make running with blisters easier, and it can prevent new blisters as well.

    • 6

      Apply a blister pad to any blisters to reduce further damage and pain. Blister pads are gel pads with a thin, sticky film that adheres to the skin to protect and cushion a blister.