Blog | Sweeney : Foot & Ankle Specialist

Runner’s Guide to Preventing Foot and Ankle Injuries

Written by Sweeney Content Team | Oct 6, 2025 5:00:00 PM

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.

 

1. The Final Week: Tapering Without Trouble

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.

 

Choose Footwear Carefully for Shakeout Runs

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.

 

Prevent Blisters Before They Start

Blisters often form from friction, heat, and moisture; especially when taper runs or race rehearsals take place in humid Texas weather. To prevent them:

  • Apply a friction-reducing balm or petroleum jelly to hot spots (like the heels and toes).
  • Use moisture-wicking socks made from synthetic blends or merino wool.
  • Make sure socks fit snugly without wrinkles that can rub during motion.

If you’re prone to blisters, consider testing a double-layer sock or thin liner sock under your regular pair.

 

Trim Toenails the Right Way

Runners’ toenails take a beating. To avoid painful “runner’s toe” (bruising or blood under the nail):

  • Trim nails straight across, not curved.
  • Leave a small white edge; cutting too short can cause irritation or ingrown nails.
  • File rough edges to prevent catching on socks.

A quick trim 3–4 days before the race is ideal—close enough to be fresh, but not so close that you risk tenderness.

 

2. Race Day Morning: Set Up for Success

The big day is finally here, and small details can make all the difference between a smooth run and painful distractions.

 

Smart Lacing Techniques

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:

  • Parallel lacing: reduces pressure on the top of the foot.
  • Heel lock (runner’s loop): secures the heel to prevent sliding and blisters.
  • Skip a lace hole: if you feel pressure on a specific spot or bunion.

Test your lacing during your warm up jog, not on the starting line.

 

Sock Selection Matters

Cotton is the enemy of comfort on race day. Cotton socks trap moisture, increasing the risk of blisters and fungal infections. Instead, opt for:

  • Synthetic or merino wool socks for moisture management.
  • Compression socks if you need added circulation support or suffer from swelling.

Make sure you’ve worn your race-day socks at least once during training to confirm fit and feel.

 

What to Pack in Your Drop Bag

Your drop bag is your mobile recovery kit, and it should include:

  • A clean, dry pair of socks and shoes or slides.
  • Small blister pads or bandages.
  • Nail clippers or file (in case of unexpected nail irritation).
  • An ice pack or instant cold pack for sore spots.
  • Pain-relief gel or topical anti-inflammatory.

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.

 

3. Post-Race Recovery: Treating Your Feet Right

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.

 

Step 1: Remove Shoes and Socks Immediately

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.

 

Step 2: Clean, Cool, and Compress

Your post-race goal is to reduce inflammation and promote circulation:

  • Wash your feet gently with soap and water.
  • Ice sore areas (15–20 minutes at a time, with a barrier between skin and ice).
  • Elevate your feet above heart level to minimize swelling.
  • Use compression sleeves or socks for a few hours post-race to support recovery.

Avoid heat (like hot tubs or saunas) for at least the first 24 hours as these can worsen inflammation.

 

Step 3: Know What’s Normal (and What’s Not)

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.

 

Step 4: Gradual Return to Running

Your post-race recovery period should match your distance:

  • 5K: rest 1–2 days before resuming light runs.
  • 10K: rest 2–3 days, cross-train or walk before running.
  • Half marathon: rest 3–5 days, ease into easy mileage.
  • Marathon: rest 5–7 days minimum, with recovery walks or swimming.

When you resume running, listen to your body and your feet. Pain is a signal, not an obstacle.

 

Common Running Injuries (and How to Avoid Them)

Drawing from Sweeney Foot & Ankle Specialists’ previous insights, here are a few conditions runners should watch for:

  • Runner’s Toe (Subungual Hematoma): Caused by repetitive pressure on the toenails from shoes that are too small or poorly laced. Prevention: keep toenails trimmed and shoes properly fitted.
  • Marathon Foot (Stress and Bruising): Prolonged impact can cause inflammation or bruising on the bottom of the foot. Prevention: cushioned shoes, gradual mileage increases, and adequate rest.
  • Ankle Strain and Instability: Overuse or uneven terrain can lead to micro-tears or sprains. Prevention: strengthen ankle muscles with balance exercises and avoid sudden mileage spikes.

Step Into Recovery with Expert Care

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.