02 Apr Trail Running Foot Care: How to Prevent Blisters, Nail Damage, and Injury on the Trails
Trail Running Foot Care: How to Prevent Blisters, Nail Damage, and Injury on the Trails
Learn how to care for your feet before, during, and after a trail run. From choosing the right shoes and socks to treating blisters and preventing injury, this guide covers everything you need to know about trail running foot care.
Whether you’re preparing for your first trail race or training for your next ultra, one thing’s for sure: foot care can make or break your performance on the trails. Blisters, nail trauma, and sore arches are some of the most common reasons runners pull out of events—and many of them are preventable.
At The Foot Studio, our podiatrists specialise in helping trail runners and hikers stay injury-free, pain-free, and confident on their feet. In this guide, we’ll cover everything you need to know about trail running foot care, from daily routines and footwear tips to injury prevention and post-race recovery.
1. What Are Hot Spots in Trail Running?
Hot spots are early signs of skin irritation, often felt as warmth, rubbing, or tenderness in a specific area. They usually develop before a blister appears and are a sign that friction is occurring between your foot, sock, and shoe. Addressing hot spots early with taping or padding is one of the simplest and most effective ways to avoid blisters.
2. Daily Foot Care Routine for Trail Runners
Maintaining healthy skin is key to avoiding blisters and cracks. We recommend a simple daily routine:
• Wash feet with a low pH body wash like QV Wash, Dermaveen, or Cetaphil to avoid drying the skin.
• Spend at least 30 seconds on each foot, especially between the toes.
• Apply a urea-based foot cream after your shower to keep the skin supple and resistant to breakdown.
Want to know why pH matters? [Read our full foot cleansing guide –here]
3. Best Trail Running Shoes: Why Toe Box Shape & Fit Matter
When choosing trail running shoes, look for:
• An anatomical toe box that mimics the natural shape of your foot, allowing your toes to spread naturally.
• The right size: Leave a thumb’s width between your longest toe and the end of the shoe.
• Gradual transitions if switching to a lower heel-to-toe drop or a wider toe box.
Changing footwear too quickly can lead to injuries. Always break in new trail shoes over several weeks.
What are some of our favourite brands?
4. Best Socks for Trail Running
Your socks matter just as much as your shoes. Choose moisture-wicking running socks made from cotton-wool blends or microfibre. We recommend:
• Lightfeet: Great for long-distance runs with mild compression
• Injinji toe socks: Excellent for reducing toe-on-toe friction
If using toe socks, make sure your shoe has enough room to accommodate them comfortably. Always test your socks and shoe combo well before race day. And bring an extra pair for long runs or race events.
5. Toenail Care for Trail Runners
Trim your toenails straight across before race day—not too short, but just enough to avoid contact with the shoe. Long nails act like levers, increasing the chance of:
• Nail bed trauma
• Bruising or lifting
• Black toenails (subungual haematomas)
6. How to Lace Trail Running Shoes to Prevent Foot Pain
If you’re experiencing top-of-foot pressure or heel slippage, you may benefit from adjusting your lacing technique.
We’ve created a simple video guide: [Watch our shoe lacing techniques – here]
These methods can relieve pressure points and improve shoe fit—just be sure to test them in training, not race day.
7. How to Treat Blisters During a Trail Run
If a hot spot turns into a blister:
To drain or not to drain!? It depends. If you do decide to drain understand that there are risks associated with this such as infection, however there are also risks if you don’t drain.
1. If draining is needed, pierce a small area, gently express the fluid, and leave the blister roof intact.
2. Cleanse with sterile saline, sterilised water, or Microdaycin, which acts as both a wound cleanser and antiseptic.
3. Dress with a non-stick island dressing (e.g. Curiplast or Melolin + Chirofix tape).
4. Watch for signs of infection—pain, redness, pus, or odour. Seek medical attention if symptoms worsen as you may require antibiotics if you do notice any of these signs.
Always book a post-race podiatry check if you experience blistering, skin breakdown, or nail damage.
8. How to Tape Your Toes for Trail Running
Taping can prevent rubbing and protect high-risk areas. Use Chirofix or similar breathable tape, and:
• Round the corners of the tape
• Trim the ends to meet at the side of the toe
• Avoid overlapping layers
9. Foot & Ankle Exercises to Prevent Running Injuries
Doing targeted foot and ankle strengthening exercises can improve stability, reduce fatigue, and help your body adapt to uneven terrain.
We know that runners who regularly perform intrinsic foot muscle exercises experience fewer overuse injuries.
Try these exercises in your weekly routine—or even during long events to reduce discomfort:
• Toe scrunches and lifts
• Arch doming (short foot exercise)
• Calf raises
If you’ve had previous foot or ankle injuries, book a session with one of our podiatrists for a personalised rehab plan.
10. Why You Should See a Podiatrist Before a Trail Race
Common trail running foot issues—like calluses, corns, thick nails, or past blisters—can flare up mid-race. A pre-race podiatry check ensures any problem areas are addressed early. We can safely:
• File down callus and corns
• Trim and manage thick toenails
• Assess your footwear and risk of injury
Don’t wait until something goes wrong on the trail—prevention is better than cure.
11. When to Replace Your Trail Running Shoes
Your trail running shoes are your primary defense against the rugged terrains and unpredictable conditions of the trails. Over time, however, even the best shoes wear out, compromising their effectiveness and increasing the risk of discomfort or injury.
Understanding Shoe Wear:
While visible signs of wear, such as worn-out treads or frayed uppers, are clear indicators that it’s time for a new pair, the internal components of your shoes often degrade before these external signs appear. The midsole—the cushioning layer that absorbs impact—can compress and lose its resilience over time. By the time you notice external wear, the midsole may have already lost much of its shock-absorbing capabilities.
Mileage Guidelines:
A general guideline is to replace your trail running shoes every 300 to 500 miles (approximately 480 to 800 kilometers). This range varies based on factors like your running style, body weight, and the terrains you frequent. For instance, running on rough, rocky trails may wear out shoes faster than on softer paths.
Listening to Your Body:
Beyond tracking mileage, pay attention to how your body feels during and after runs. If you start experiencing new aches, pains, or discomfort in your feet, ankles, knees, or hips, it might be a sign that your shoes are no longer providing adequate support and cushioning.
Tips to Extend Shoe Lifespan:
•Rotate Between Pairs: Alternating between two pairs of trail shoes allows each pair ample time to decompress and dry out between runs, potentially extending their lifespan.
•Proper Removal: Always unlace your shoes before taking them off to prevent unnecessary strain on the heel and overall structure.
•Regular Cleaning: Remove dirt and debris after runs to prevent material degradation. However, avoid machine washing, as it can break down shoe materials more rapidly.
Remember, while it might be tempting to get every last mile out of your shoes, timely replacement is crucial. Investing in new shoes not only enhances performance but also plays a significant role in injury prevention.
Post-Race Foot Recovery Tips for Trail Runners
After a race, your recovery should include foot care as well:
• Clean and dress any wounds to prevent infection
• Book a podiatry foot cleanse to treat nail and skin damage
• Consider Photobiomodulation Therapy (PBMT) for faster soft tissue recovery
• Rest and recharge—allow time to recover to avoid overuse injuries
• Plan a fun-focused reload week with light, enjoyable movement
Final Thoughts: Keep Your Feet Trail-Ready
Trail running challenges every part of your body—but your feet take the brunt of the impact. With the right preparation, footwear, and recovery plan, you can prevent injuries and stay comfortable through every kilometre.
If you’re unsure about your foot health, or you’ve had recurring issues on the trails, book in with The Foot Studio. Our podiatry team can help you get trail-ready, recover properly, and perform at your best.
Need help prepping your feet for race day? We’d love to help you!
From one trail-obsessed person to another—enjoy the trails and take care of those feet along the way.
Laura
Healthy feet. Happy trails 🌿
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