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All these factors combined make runners particularly prone to some gnarly foot problems.
Justin Case / Getty Images
Wearing agood pair running sneakersthat fit you properly is your first line of defense.
“The proper sneaker is absolutely essential when youre running,” Weisenfeld says.
Here’s how to handle the most common issues.
Plain and simple, blisters are resulting from friction.
If you’re prone to them, it means your foot is moving around too much in your shoe.
She recommends the running socks fromThorlo.
If a blister is tense and painful, Weisenfeld suggests draining it with a sharp, sterilized instrument.
Just don’t rip the top layer of skin offno matter how temping it is.
If a blister elicits a throbbing pain or turns red, it could be a sign of infection.
Over time, a big ol' callus can form.
They might not look so great in sandals, but calluses are usually harmless and shouldn’t be painful.
If one hurts, it could be that a blister has formed underneath.
It could also be a corn or a wart, not actually a callus.
All these scenarios deserve attention from a podiatrist.
Ever notice your toenails seem thicker and harder to cut than they used to?
That’s their response to the constant banging and pressing against your shoes.
“Nails will respond to constant repetitive trauma by thickening up,” Weisenfeld explains.
Oftentimes, a bruised, black toenail is often the result of ill-fitting sneaks.
This trauma can cause bruising between the nail and the nail bed.
In that spot, the nail is dead."
If your entire nail is black, a full new toenail will eventually grow in.
Weisenfeld says it takes about a year for a new big toenail to completely grow in.
“It wont save the nail, but it will relieve pressure and pain.
Miracle Custom Molding Insoles ($7,dugstore.com).
An ingrown nail looks (and feels) like the nail is piercing the flesh around it.
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Try this 10-minute plyometric routine you’re able to do at home:
