Discover proven strategies to prevent foot issues and optimize your performance in ultra running. Dr. Tanya Olson joins us to share expert insights on foot care routines, products, and techniques that keep feet healthy and injury-free.
Key Topics:
- The importance of planning a comprehensive foot care strategy before race day Modern products and methods for preventing blisters, maceration, and toenail damage Why traditional remedies like duct tape and Vaseline are outdated The role of socks, shoes, and foot anatomy in maintaining foot health How to implement a foot care plan during training and races Techniques for treating blisters, including when and how to lance safely The benefits of toe caps, specialized socks, and footwear modifications Adjusting foot care strategies for different terrains, elevations, and conditions The significance of monitoring foot response post-run to fine-tune care routines Don't wait for problems: proactive measures to keep your feet in top condition
Timestamps:
00:00 - Introduction to foot care for ultra runners
00:45 - Common foot problems and why they're preventable
02:10 - Modern advancements in foot care products
03:25 - The pitfalls of using duct tape and Vaseline
04:30 - Developing a personalized foot care plan
06:00 - Managing moisture and preventing maceration
07:45 - Addressing sweaty feet and saltwater effects
09:00 - Tips for taping and preventing blisters during races
10:00 - Specific techniques for treatment and prevention
15:00 - How terrain, elevation, and running style influence foot care
20:00 - Toenail health and corrections for injuries
25:00 - When and how to lance blisters safely
30:00 - Post-race foot monitoring and adjustments
35:00 - The importance of education and continuous improvement
38:00 - Future resources and part two of this series
Resources & Links:
- Fixing Your Feet Seventh Edition by Dr. John Vonhof & Dr. Tonya Olson Footcare- YouTube Channel Footcare Products Tonya Recommends Dr. Tanya Olson's website Kinesiology Tape for Foot Care Salty Britches Skin Barrier Ointment Toe Caps (Toe Condoms) – Pressure Relief Alpaca Fiber Socks (Hollow Brand) Mastisol Skin Adhesive
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