How do I optimize foot recovery after a race?

Running is first and foremost about enjoyment. To keep it that way, it is absolutely necessary to pay particular attention to a runner's key asset: their feet.

Here are some tips and tricks to take care of your feet and optimize recovery after the demands of a marathon or trail run.

A THREE-PHASE RECOVERY

We divided these recommendations into three stages:

• Right after crossing the finish line, the dossard still pinned on your t-shirt
• As soon as you get home, after a good shower
• In the days following the race, while your legs are still quite sore

Conscientiously preparing a post-race bag

1. Treat toenail pain and blisters right away

Bruised nails and blisters are a common problem for runners. While most of the time these inconveniences remain mild and disappear within days, they can sometimes be much more troublesome. Marie Maligorne, head of the Sidas podiatry center, recommends using health professionals present at the finish line to pop a blister or drain a painful bruised toenail. She also points out that self-medication presents a high risk of infection, especially when feet are dirty and tired from the effort.

To avoid this, we offer solutions that help prevent these inconveniences: a wide range of soles adapted to your running style, as well as Silitene foot covers or gel toe caps.

2. Conscientiously prepare a post-race bag

Post-race recovery involves preparing your bag before the race. The best thing for your feet is to remove your shoes and give them fresh air with sandals or flip-flops.

Two options:

• Sandals with EVA arch reinforcements offer optimal comfort after the race
• The Heel Hug system uses lateral compression to adapt perfectly to your heel

3. Walk slowly but steadily

Once you have the right footwear on, Marion Delespierre, a sports medicine doctor, recommends walking slowly but steadily. Walking is better for recovery than staying still. It promotes venous return, helping to drain lactic acid and properly irrigate foot muscles.

As soon as you return home

1. Clean your feet

The post-race shower is often the most pleasant part of a running weekend. Be sure to soak, rinse, and dry your feet properly. Clean between your toes to prevent athlete's foot.

2. Wear compression socks

After showering and letting your feet dry, it's time to put on your compression socks. Clément Scalliet, a sports physiotherapist, recommends using socks that cover the lower limb from foot to knee, avoiding excessive pressure on the ankle.

3. Take a nap with your legs raised

During your post-race nap, it is a good idea to elevate your legs with a pillow to promote venous return and optimize recovery.

4. Alternate between hot and cold baths

Clément Scalliet recommends alternating between hot and cold baths to get rid of toxins. This promotes vasodilation and vasoconstriction, speeding up circulation.

5. Stretch your feet

If you still have energy, stretching your feet can help. Focus on the muscles connected to the foot, especially the calves.

6. Massage your arch with a golf ball

If stretching isn't enough, massage your arch using a golf ball to relieve tight foot muscles.

Several days after the race

1. Rehydrate your feet

Dehydration after a race can affect your feet, causing painful cracking. To avoid this, apply moisturizing cream for the first few days after the race.

2. See your chiropractor

A post-race check-up with a chiropractor can help correct any bad posture or joint blockages developed during the race.

3. Optimize recovery for your feet and shoes

Finally, optimizing recovery for your feet is important, but don't forget your shoes. Remove the insoles, rinse them, and avoid using a washing machine. Consider replacing shoes after 1,200 to 1,500 km of use.

To extend their life, clean, rinse, and dry them quickly using a shoe dryer like our natural cedar or electronic options.