Runners and other athletes rely on their feet for balance, support, and strength. In fact, their legs are the most valuable part of the body. And it's not surprising that athletes often have foot problems. If you don't take care of your feet, it can lead to discomfort, injury or infection.

How to keep your feet healthy

1. Invest in a good pair of shoes. You will need good sports shoes if you exercise more than three times a week. Shoes should be comfortable and spacious. It should have enough room to wiggle your toes, but make sure your heel doesn't slip when you walk. Feet swell during the day, so don't shop for shoes in the afternoon or evening.

2. Do you know when to change your shoes? Most pairs of shoes lose cushioning after being worn for a long time. But if you walk about 40 km a week, then you need new boots every 2.5 to 5 months. By the way, such a problem as cracked heels , sometimes, is the result of wearing uncomfortable shoes.

3. Wear good socks. If you work long hours or in hot weather, try waterproof socks, especially if you have excessive sweating feet . Cotton socks get wet quickly with sweat, and moisture can cause blisters.

4. Don't let blisters form. They occur with friction and pressure, but are more likely to form in wet conditions. Tight boots and socks can help prevent blistering. If a blister develops, rinse well, apply an antiseptic, and apply a band-aid to prevent infection.

5. Care for corns and corns. Calluses and corns are layers of hardened, dead skin cells. Calluses usually appear on the soles of the feet and on the fingers. They are caused by pressure and friction of the skin against a part of the shoe. The use of moleskin can relieve pain, you should cut out a moleskin pad that should be 10 mm larger than the affected area and apply it to the corn for a couple of days. Never try to remove a callus on your own.

6. Watch your nails. Cut nails should be across the nail plate. If you have an ingrown toenail, see your doctor. Ingrown toenails can be the result of improper clipping of the nail, infection, injury, or shoe pressure.

7. Warm up. Before training, do a 10-minute warm-up, as soon as you warm up, stretch your muscles. Stretching cold muscles can lead to injury.

8. Listen for warning signs of injury. If a part of your body hurts while exercising, stop. Knee, calf, and foot injuries are common among runners.

Ice

Experts recommend applying ice for 20 to 40 minutes at the first sign of damage. Do not apply ice if you have diabetes or circulation problems. Compression. Wrap the damaged area with an elastic bandage. Height. Sit or lie down and raise your legs so they are above your waist. This will help reduce pain and swelling.

If the pain is very severe or continues for several days, see your doctor. Seek help immediately if you cannot move or put weight on the injured part.

9. Use special shoe fittings. These devices will help support and align the legs. For some athletes, orthotic insoles, arch supports, heel cups, or inserts will help prevent pain. Talk to your doctor or podiatrist - a doctor who specializes in foot care - to see what might be right for you.

10. See a doctor. Runners and other athletes should have regular checkups. If possible, find an orthopedist who has experience with athletes.