Workout Recovery Tips from Dr. Jackie Sutera
We've heard about the importance of proper workout footwear from medical professionals, magazines, friends, family, and so many other sources. We get it! Running requires specially formulated running shoes, while cross-trainers are more appropriate for the gym or a fitness class. But what happens to our feet after exercise?
As it turns out, there are some steps we should all be taking to ensure that our feet remain in tip top shape after a workout. We asked podiatrist Dr. Jackie Sutera of the Vionic Innovation Lab for some insight into post-workout foot recovery, and she gave us some simple (yet indispensable) tips.
Address these post-workout foot issues:
- Blisters: Pad, bandage and avoid the blister until it heals. If you must, clean a safety pin with alcohol and make a small hole to drain it, being careful not to pull off skin. Then, apply an antibiotic ointment to the area and bandage it.
- Calluses: Lightly buff the affected area with a foot file and then cover with a foot cream that contains salicylic acid, lactic acid or urea.
- Athlete's foot: Dry the feet very well after showering, use medicated foot powder and topical anti-fungals as directed.
- Heel Pain: Ice feet after working out and wear shoes with arch support even around the house. Don't go barefoot, as hard surfaces like wood or tile will exacerbate the pain.
Cooldown stretching: After a workout, massage the soles of your feet. Run the arch of your foot over a golf ball or other physical therapy ball on the floor to stretch out the fascia (i.e., the tissue that runs from the heel of your foot to your toes and can become inflamed, causing plantar fasciitis). (For more foot and leg stretches, see Dr. Brian Hoke's tips, here.)
Check out Vionic's range of active recovery sandals, which provide arch support, cushioning and shock absorption to get you back on your feet quickly.
*Pictured in cover photo: Fyn Sneaker.