Here are my triathlete top tips for keeping your feet in tip-top condition before a Triathlon.  But let me say that foot preparation needs to start long before race day, if you want a PB!

On your marks…

 

Keep your skin in best condition possible.

Keep good foot hygiene. Wash them after each training session. Then dry them well. Don’t forget the spaces between your toes.

Use a foot moisturiser.  My favourite one is CCS cream (available in clinic). Apply the cream to the feet and pay attention to the heels.  This will prevent painful cracks.

Manage verrucaes and fungal infections

Padding barefoot around communal areas whilst doing your pool training can leave you vulnerable to picking up a verruca or two. Triathletes are also more prone to fungal infections as a lot of time is spent in sweaty, moist running shoes which serve as a happy breeding ground for bacteria.

Obviously, prevention is better than cure, so taking a pair of sliders with you to the pool can help avoid infection.

If using off the shelf verruca treatments, these will be most effective within 12 weeks of becoming infected. After that time, a more robust treatment provided by podiatrists may be needed to shift a stubborn painful verruca.

Specialist antiperspirant products are available for the feet that help to prevent athletes foot.  I recommend applying Lamisil, if you do develop athletes foot.

Wear the correct footwear

Take time to get the perfect fit. There are a number of shops that will advise you on the best trainer for YOU.  Don’t compromise by buying a cheap pair.

 

Your trainers need to be replaced every 500 miles or so.

Store them correctly at room temperature to prevent shrinkage or hardening.

Wear the correct socks

Just as important as your trainers are the choice of sock. Get the correct fit to prevent friction and to ensure good blood circualtion

Tip: put petroleum jelly on outside of socks if very prone to blisters.

Strengthen muscles of the foot

It’s very important to strengthen the muscle of the foot.  They help to maintain the arches and to prevent over-pronation.

My favourite exercises are toe raises, heel drops, towel pulls, toe grabs and alphabet tracing.

I also tell runners to use a foam roller to stimulate the foot muscles by simply massaging the bottom of the feet.

Before your Run

Clear up all blisters before your run.  DONT POP THEM! I advise you to cover them using Compeed.

However, if they are very large and full, then I suggest you clean the area and puncture them.  Use a clean needle (alcohol wiped NOT sterilised over a flame) and leave the ‘roof’ on the blister.  Cover them and keep them clean and dry.

If you are very prone to blisters then you can use surgical spirit. Apply this for 3-4 days before your run.

Get help from an expert

I am a registered Chiropodist and Podiatrist and I can cut your nails correctly.  I can manage the callus and hard skin that can build up on the heels and under the toes. I also provide a Verruca Clinic and help with many other foot conditions.

Please don’t neglect your feet, they will take you across the finishing line on the big day.

Good luck!

For more advice or guidance or to book an appointment call 0208-394-0393 or book online