Whether you're lacing up for your neighborhood Turkey Trot or just trying to stay active during the holidays, your feet deserve a little extra care this season. Cooler temps, uneven pavement, and festive fun runs can all take a toll on your lower limbs if you're not properly prepared.

Here’s how to keep your feet healthy, happy, and ready for the finish line—gravy not included.

1. Choose the Right Footwear

Before you hit the pavement, make sure your shoes are up for the challenge. That means:

  • Proper fit: Your toes should have a thumb’s width of space at the front.

  • Support: Look for good arch support and heel stability.

  • Not worn out: If your shoes have logged more than 300–500 miles, it’s probably time for a new pair.

  • Custom orthotics? Now’s the time to wear them! They provide extra support and help prevent injuries.

2. Warm Up (Even If It’s Cold Out)

Running in chilly weather makes it easy to skip the warmup, but cold muscles are more injury-prone. Take 5–10 minutes to stretch your calves, ankles, and feet. Simple heel raises, toe touches, and dynamic lunges can go a long way.

3. Use Smart Socks

Good socks can make a huge difference. Choose:

  • Moisture-wicking fabric to prevent blisters

  • Padded soles for extra cushioning

  • Compression socks if you have circulation issues or are prone to swelling

Avoid cotton—it traps moisture and increases friction (hello, blisters!).

4. Know the Signs of Trouble

Turkey Trots are meant to be fun, not painful. If you feel any of the following during or after your run, don’t push through it—your feet are trying to tell you something:

  • Sharp heel or arch pain (possible plantar fasciitis)

  • Burning or tingling in the toes (possible nerve irritation or neuroma)

  • Swelling, especially around the ankles

  • Bruising or pressure under the toenails (a sign your shoes might be too small!)

5. Recover Like a Pro

Post-run foot care is just as important as pre-run prep.

  • Ice sore spots for 15 minutes to reduce inflammation.

  • Stretch and roll your arches with a frozen water bottle or lacrosse ball.

  • Elevate your feet if they feel swollen or fatigued.

  • Moisturize dry skin to prevent cracking—especially on heels.

When to Call Your Podiatrist

If you're feeling pain that lingers more than a few days after your run, don’t wait until the new year. Common running-related injuries—like stress fractures, tendonitis, or neuromas—are easier to treat early on.

At Third Coast Foot & Ankle, we’re here to keep you moving through the holidays and beyond.

Want to crush your Turkey Trot pain-free this year? Schedule an appointment to make sure your feet are race-day ready!  Call us at 262-821-1588 

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