Whether you’re logging your first 5K or your tenth marathon, running is as much about preparation as it is about performance. From novices to ultrarunners one thing remains the same: every mile puts unique stress on the feet and ankles.
As Sweeney Foot & Ankle Specialists remind their patients, “Strong, healthy feet are the foundation of every successful run.”
From proper tapering to post-race recovery, following a few key strategies can help prevent common running injuries like runner’s toe, marathon foot, and ankle strains and sprains.
Here’s how to protect your feet and ankles every step of the way—before, during, and after your race.
The week before a race should be about recovery and readiness, not last-minute strain. This “taper” period allows your body to heal from weeks of training and prepare for peak performance on race day.
During taper week, stick with the shoes you’ve already logged the most comfortable miles in. Avoid breaking in new shoes or switching styles right before race day. Even small changes in fit or support can cause friction or alter your gait, increasing the risk of blisters or overuse injuries.
If you use race-specific shoes, take them for one or two short “shakeout” runs of no more than 2–3 miles to ensure they feel right without overworking your legs.
Blisters often form from friction, heat, and moisture; especially when taper runs or race rehearsals take place in humid Texas weather. To prevent them:
If you’re prone to blisters, consider testing a double-layer sock or thin liner sock under your regular pair.
Runners’ toenails take a beating. To avoid painful “runner’s toe” (bruising or blood under the nail):
A quick trim 3–4 days before the race is ideal—close enough to be fresh, but not so close that you risk tenderness.
The big day is finally here, and small details can make all the difference between a smooth run and painful distractions.
If your shoes feel too tight across the top or around your toes, don’t ignore it—adjust your laces before you run. Try one of these:
Test your lacing during your warm up jog, not on the starting line.
Cotton is the enemy of comfort on race day. Cotton socks trap moisture, increasing the risk of blisters and fungal infections. Instead, opt for:
Make sure you’ve worn your race-day socks at least once during training to confirm fit and feel.
Your drop bag is your mobile recovery kit, and it should include:
If you have a history of ankle instability or “weak ankles,” pack a soft brace or compression sleeve. Sweeney Foot & Ankle Specialists note that ankle sprains are among the most common running injuries, and they often start as minor tweaks that runners ignore.
Crossing the finish line is an incredible feeling but your feet and ankles have been put through a lot of stress. Post-race care is essential for preventing lingering pain or chronic injury.
After a long run, your feet will be swollen and warm. Loosen your shoes, remove socks, and let your feet air out. This prevents trapped moisture from causing blisters or fungal infections.
If your toenails are tender or discolored, that’s often a sign of runner’s toe. While mild bruising will typically heal on its own, severe pain or pressure under the nail may require drainage by a medical professional.
Your post-race goal is to reduce inflammation and promote circulation:
Avoid heat (like hot tubs or saunas) for at least the first 24 hours as these can worsen inflammation.
Soreness after a race is normal; sharp, persistent pain is not. Here’s how to tell the difference:
Symptom | Likely Normal | Needs Attention |
Mild swelling or stiffness | Common fatigue response | |
Soreness that improves within 2–3 days | Normal muscle recovery | |
Sharp pain in heel or arch | Possible plantar fasciitis | |
Pain around ankle joint | Possible sprain or tendon injury | |
Numbness or tingling in toes | Possible nerve compression | |
Dark or detached toenails | Possible subungual hematoma (runner’s toe) |
If pain lingers beyond a few days—or worsens after rest—schedule an appointment. Ignoring early signs of foot and ankle injuries can turn a simple strain into a stress fracture or tendon tear.
Your post-race recovery period should match your distance:
When you resume running, listen to your body and your feet. Pain is a signal, not an obstacle.
Drawing from Sweeney Foot & Ankle Specialists’ previous insights, here are a few conditions runners should watch for:
Every runner wants to cross the finish line pain-free but sometimes, even with the best preparation, injuries happen. The good news: most running-related foot and ankle problems are highly treatable when caught early.
At Sweeney Foot & Ankle Specialists, our team helps runners throughout Texas stay on their feet with advanced diagnostic tools, personalized treatment plans, and recovery guidance tailored to your goals.
Schedule a consultation today if you’re experiencing pain, swelling, or other post-run concerns.