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Get your feet summer happy

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With the days becoming warmer and the evenings lighter, many of us are able to get outside and run once again.

Whilst it feels great to have the sun on the shoulders and a warm breeze in our hair, your feet don’t always thank you for that extra bit of exercise.

They take the whole weight of your body and this can easily lead discomfort and affect the way you run, walk as well as causing knee, hip and back pain as well as blisters and infections.

The good news is that if you invest in your feet and treat them with the kindness and love they deserve, you can prevent pain and problems.

First things first. When you run, do it in decent trainers. Shoes should fit well and feel comfortable. You need enough room to wiggle your toes, but you don’t want your heel to slip out as you run. Feet swell during the day, so when you go and get fitted for new trainers, do it at the end of the day when your feet are at their largest.

You may also want to make sure you wear good socks. Sounds silly but you will be glad you did. When you run in the heat your feet sweat and if you are wearing regular, cotton socks they will get wet and this can cause blisters. Go for socks made of a moisture-wicking material and your toes will thank you.

Make sure you thoroughly check your feet for blisters and cuts – you want to be sure there are no hidden problems. When you do get a blister, don’t pick it or try not to pop it, instead apply a bandage. If it does pop, wash, apply antiseptic area and cover the area with a bandage to prevent infection.

Calluses and corns are layers of compacted, dead skin cells that are caused by pressure and friction from skin rubbing against your shoes as you run. Calluses appear on the soles of the feet, and corns on the toes. Padding can help ease pain and speak to your doctor or pharmacist about the right treatment – don’t just try to remove them yourself!

Give your feet a rest. Don’t run everyday, wear soft comfortable shoes rather than heels, allow your feet to breathe and recover and soak them in warm water now and again.

Treat yourself to a pedicure from time to time. Not only will this help you relax but it will keep your feet healthy and toes looking pretty.

Listen to the warning signs and if any part of your body hurts during exercise, stop. Knee, shin, and foot injuries are common in runners. Experts suggest using the RICE routine at the first sign of injury:

Rest and keep off your feet.

Ice is to be applied to the affected area for a 20-minutes-on, 40-minutes-off cycle, and repeated.

Compression can be applied by wrapping an elastic bandage around the injured area.

Elevate the area by sitting or lying down and raising your feet higher than your waist to help reduce pain and swelling.

If you remain in paid and are worried book and see your GP or call 111.

Remember, happy feet, happy summer.

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