How to maintain cross-country feet?

The “battlefield” of trail runners ranges from rugged mountain roads, forest roads, and stone slopes to snow-capped mountains, grasslands, the Gobi or the sea. When you use your feet to sense nature, the changing road conditions also cause the runners' feet to constantly rub, touch, and even cause some damage.

Especially for women runners, blisters, snoring, nail congestion, etc... Slightly inadvertently, the slimmer jade foot becomes rough and ugly and dilapidated. How to maintain, can you continue to enjoy the fun of trail running and reduce the damage of your feet?

Prevent blisters

First of all, to reduce the chance of foot friction. Blisters on the feet are directly related to the shoes. Excessive tightening of the shoes and excessively loose friction may cause blisters on the feet.

Using talcum powder, gardenia powder or antiperspirant spray, you can also apply a thin layer of Vaseline to your feet to help keep feet dry and reduce friction and prevent blisters.

If you have blisters on your feet, consider sticking a piece of tape or cushioning the area where you often have blisters. In addition, you can also use a doctor's tape to separate the toes individually, or try sticking to the soles of your feet with a plaster and a double-sided adhesive tape.

Training toe muscles

Remember to train your toe muscles on weekdays and pull your toes up by hand until it feels tight and repeat 15 times for 15 seconds. This will reduce the frequent soreness of the feet and protect the feet under certain conditions.

In particular, women runners, whether in cross-country running, or wear high-heeled shoes usually, the toe will increase the force, prone to pain, fatigue and other phenomena.

Prepared

It is best to prepare two pairs of shoes, replace each other, the size of the shoes should be appropriate, the length of the best wear still has a thumb-wide virtual position, laces should be fastened, so that the shoes are good.

Running long distances will inevitably cause extreme fatigue in your feet. If two pairs of shoes with different textures and different insoles are equipped, and the walking patterns (walking and trot combinations) are often changed, the soles of the foot are alternated, the whole sole is more evenly loaded, and more muscle groups of the legs are involved in the exercise. It can slow down fatigue and pain and can run longer distances.

In addition, cross-country running time is long, terrain is complex, and foot pressure and friction are greater than road runs. When it rains, crosses the river, and the heat of the day can cause the feet to become wet, the wet feet can cause the skin to become soft and easy to blisters. Running on the blisters is painful. For those who participate in ultra-long-distance running, they need to change their socks in time to protect their feet.

Diligent in massage recovery

For extremely tired feet, daily bathing in a salt bath for 15 minutes can help reduce inflammation and relax the toes. And must use 30 to 50 degrees warm water to soak, in the soaking time is best maintained in 15 to 20 minutes.

Regular foot massage can relieve stress on the ligaments, and it can also promote blood circulation and relieve pain in the feet and legs.

Prepare a pair of comfortable, loose and soft recovery shoes after the game, which is also the best choice. You can relax your feet and relieve fatigue.

Pay attention to moisturizing the foot

During running, your feet warm up in the shoes and then dry out and lose their elasticity. You can solve this problem by moisturizing your feet.

Apply sugarless lemon juice in the morning for 10 to 20 days before running, and lubricate your feet with a moisturizing cream in the evening. When playing in the early morning, if the pavement is not very wet, apply some moisturizing cream on your feet.

When running over long distances, apply moisturizer on your body and apply it when changing shoes and socks.

For girls to want delicate and beautiful legs, skin exfoliation is an essential task. You can bathe your feet in warm water for 5 minutes first, and when the skin returns to the softest, remove the dead skin of the heel with a rubbing stone.

King Kilian said: "In sync with nature, I communicate with nature through my steps. I don't leave a trace on the earth and I run as silently as I am floating above the pavement. I could barely feel my touch, let my body adapt to the earth, walk on a small slope or stride, and run down a curve like a curve between the body and the earth."

The foot is the most important and tiring part of our trail running. We can protect our feet so that we can better shuttle between the mountains.

How do you care for your feet?