FOOTGURU

PREPARATION OF YOUR FEET FOR ULTRADISTANCE

        The skin of the human foot adapts amazingly well to varied conditions, but it requires time to do it.  When we use our hands and feet more than we are regularly used to, we develop friction irritation, heat build-up and blisters.  The body quickly tries to protect itself with this painful “shock absorber” by lifting the skin and bringing in fluids.  If stress continues, the blister may rupture producing painful skin underneath or produce a blood blister, either of which could become infected in three to four days.  If minor irritations occur daily, we produce a protective thickening of the skin or specific callus over the pressure point.

Consider These Facts:

1. Normal skin should be smooth, flexible, yet firm enough to withstand stress under extreme conditions.  Calluses/corns form over areas of friction and pressure, especially over bone prominences.  If you have areas of recurrent painful friction, use padding materials or orthotic foot balancing devices.
    

2. The foot swells approximately one full size with one hour of activity.
    

3. The normal skin replaces itself approximately every thirty days.  Therefore, a specific conditioning program should begin at least one month prior to the event.
    

4. The body adapts well to stress; the most vascular tissues respond most rapidly.
    

5. Nothing new on the day of the race.

At least once a week, do a foot examination and preparation routine so that you can catch a minor problem before it is a major one.  Keep the habit of good foot hygiene to eliminate foreign body irritation and infection.  Your objective is to produce tough yet supple skin so after scrubbing and drying your feet, use a lubricant.  If you are prone to pressure points causing corns, calluses, bunions, hammertoes, have them treated by a sports medicine specialist as soon as possible to eliminate the problem before the event.  As far as care of the toenails is concerned, cut them straight across and file them smooth.  As the race approaches, you may need to use adhesive over the offending areas of the nail.  Final clipping of the toenails should be not less than five days before the race. 

        During preparation for the event, find out which things work best for you – foot powder, silicon sprays, “Skin-lube” or “Tuf-skin” by Cramer products, moleskin, tapes, “Epiband” (a plastic coating to prevent blisters), double socks with thin, tight sock underneath), Vaseline, or the many excellent products by the Spenco Company:  “Second Skin,” “Skin-Guard Tape,” “adhesive kit,” and, of course, “Spenco insoles” which were originally designed to prevent blisters in athletes but also have the ability to cushion the foot about 14%.

Recommendations:

1. To generally toughen the skin, go barefoot as much as possible on natural surfaces; the best skin conditioner is running on sand in cool salt water.
    

2. Learn about how your body responds to over achievements by trial stress situations; training should be as close to race conditions as possible.
    

3. Select proper shoes and socks that cause no distortion of foot or toe position; a shoe should support the foot firmly through the instep and arch area, but leave room for the toes.
    

4. When fitting shoes in the store, stand up and check the amount of room in the toe box area; allow at least ½” longer than your longest toe.
    

5. Avoid stretch (“one size fits all”) socks.

Foot Care Ritual:

Perform foot hygiene ritual several days before the event.

1. Wash feet thoroughly, scrub toes with forward/backward movement.
    

2. Cut toenails straight across; in areas of pressure from ingrown toenail, pack a small amount of cotton under the leading edge of the nail; if the nail is wide and putting pressure on other toes, either tape the toes or thin the nail with a nail file and coat with clear nail polish or commercial products such as “Epiband.”
    

3. Use astringent soaks to toughen the skin such as alcohol or salt water solution.
    

4. Massage the skin with an emollient.  Consider deep massage to mobilize joints and soft tissues.
    

5. Just prior to the event, use either friction reducers such as powder or (non-water-soluble) lubricants such as Cramer’s “Skin-lube.”

        The FTje Fppts[romoorev ention of blisters, preventing slippage in the shoe, and help relieve fatigue by decreasing the collapsing force in the arch.

The motto of the American Podiatric Medical Association is, “Feet – A Key to Keeping Fit.”  You have the heart and lungs to do your event, so work on the bones and joints.  Your feet must hold up for you to succeed.  Have a great run!

“preparation is half the pleasure” – Old Chinese Proverb

All content © 2002 Dr. Harry Hlavac   All rights reserved. 
Reproduction, copying, saving, or the alteration of any content on this site
 is not allowed unless specifically authorized in writing by Dr. Harry Hlavac.
 

All content © 2002 Dr. Harry Hlavac   All rights reserved. 
Reproduction, copying, saving, or the alteration of any content on this site
 is not allowed unless specifically authorized in writing by Dr. Harry Hlavac.