Foot Care for Runners 2026 | Podiatrist

Running shoes should be replaced every 300–500 miles — the midsole foam compresses and loses shock-absorbing capacity well before the outsole looks worn. Heavier runners and those landing with a heel strike typically need replacement closer to the 300-mile end of the range. Signs it's time: new aches in the feet, knees, or hips; the heel counter feels soft and collapses inward; or the midsole shows visible compression wrinkles. Rotating two pairs of shoes extends both pairs' life and reduces injury risk by varying the load pattern on your feet.

The top running foot injuries are plantar fasciitis, stress fractures, Achilles tendinopathy, and black toenails. Prevention strategies: increase weekly mileage by no more than 10% per week; run on varied surfaces; strength-train the calf, hip abductors, and intrinsic foot muscles; ensure shoe toe box is 1–1.5cm longer than your longest toe (prevent toenail trauma); wear moisture-wicking socks; and address gait asymmetries. A baseline visit to a podiatrist for a running gait analysis is the highest-yield injury prevention investment for any serious runner.

Yes — a proactive biomechanical evaluation by a sports podiatrist identifies risk factors before injury occurs: excessive pronation, supination, leg length discrepancy, tight heel cords, weak intrinsic muscles, and gait asymmetries that predict injury. This is especially valuable when starting a new training cycle, transitioning to new footwear, or increasing mileage significantly. A podiatrist can recommend targeted strengthening, appropriate footwear, and orthotics if indicated — preventing injuries rather than just treating them after the fact.

Black toenails (subungual hematomas) are extremely common in runners and are usually preventable with proper shoe fit — there should be a thumb's width of space between the longest toe and the shoe tip in running shoes (not street shoe sizing). For existing black toenails: if painful, see a podiatrist for trephination (draining the blood) within 48 hours for maximum relief; if painless, leave it alone — the nail will eventually fall off as a new one grows underneath (6–18 months). Keep the area clean and bandaged if the nail is partially detached.