TAKE CARE OF YOUR FEET ADVICE BY ENRIC VIOLAN
Before the race • If you have dry skin, you should hydrate the foot with a cream with urea. An application after bathing or showering is usually enough. • If you have a lot of sweating on your feet you should neutralize the excess with some specific powders, applying them between the foot and the sock and between the sock and the shoe. Avoid the use of shoes as usual footwear for the day to day and dry the foot well after the shower. • Cut straight nails, avoiding edges that can damage your contiguous fingers, filing the edges well. • If you have any type of foot disorder (on the skin, nails, joints, ligaments, etc.) it is essential that you put yourself in the hands of a sports podiatrist who checks your feet and leaves them in the best possible conditions to face the race. • Try to prioritize in your workouts the following order of surfaces: grass, sand, asphalt and finally concrete. The day of the race • Do not experiment with new shoes, use the competition shoes already used or the training shoes. • Use coolmax socks or similar to expel sweating. • Put on hydrocolloid dressings in rubbing areas. They prevent the appearance of blisters. • Put vaseline between your toes to avoid chafing. • Check the lace of the shoe that is in good condition and make a good loop just before the start. After the race • The foot, much more than the rest of the body, has suffered many aggressions during the run, try to stretch including the feet. If they are very tired, put them in cold water. • If after the race you notice some type of alteration of the skin, in the nails or pain in the foot, knee, etc. think if it can be related to the foot and go to the sports podiatrist.
CUIDA DE TUS PIES CONSEJOS DE ENRIC VIOLAN PODOLOGIA DEPORTIVA Antes de la carrera • Si tienes la piel seca conviene que hidrates el pie con alguna crema con urea, con una aplicación después del baño o ducha suele ser suficiente. • Si tienes mucha sudoración en los pies debes neutralizar el exceso con algunos polvos específicos, aplicándolos entre pie y calcetín y entre calcetín y zapatilla. Evita el uso de zapatillas como calzado habitual para el día a día y seca bien el pie después de la ducha. • Córtate las uñas rectas, evitando aristas que pueden dañarte los dedos contiguos, limando bien los bordes. • Si tienes cualquier tipo de trastorno en el pie (en la piel, uñas, articulaciones, ligamentos, etc.) es imprescindible que te pongas en manos de un Podólogo deportivo que revise tus pies y los deje en las mejores condiciones posibles para afrontar la prueba. • Intenta priorizar en tus entrenamientos el siguiente orden de superficies: hierba, arena, asfalto y por último el hormigón.