Elevate Your Game: The Athlete's Guide to building a proactive foot care

Elevate Your Game: The Athlete's Guide to building a proactive foot care

For the everyday athlete, foot health isn't just about comfort or looking good in flip flops - it's a crucial factor in performance and longevity. Whether you're a seasoned athlete or just starting your journey, actively thinking about foot care is essential for staying in the game for longer and pushing your limits. 

An average human will take about 216,262,500 steps in their lifetime. If you’re active (like you and I) it’s way more!

"Surely not to look after your feet is just daft, right?" 

In this post, we'll explore how building a proactive foot care routine from scratch can empower you to maintain peak performance, train harder and more comfortably - and ultimately achieve your goals!

We call this Proactive Foot Care - actively taking ownership of your foot health so you’re the best version of ‘you’ - when it counts! 

Why Proactive Foot Care Matters for Athletes

If you’re serious about training get serious about proactive foot care. 

  1. Performance Enhancement: Healthy feet are the foundation of athletic performance - literally. By proactively caring for your feet, you can minimise discomfort and reduce the risk of injuries that may stop you training.
  2. Longevity in Sport: Athletes who prioritise foot care are better equipped to withstand the rigours of training and competition over the long term. By investing in your foot health now, you're setting yourself up with a solid foundation for training and development. 

The Everyday Athlete's Approach to Building Routine and Small Habits

As an everyday athlete, you are naturally driven and disciplined, you’re accustomed to hard work and the ‘hard way’ - use that to your advantage. 

  1. Start with Purpose: Identify your specific foot care goals, whether it's getting rid of athlete's foot, improving dry skin, cracks and calluses, reducing discomfort during training, preventing blisters, soothing achy muscles or generally enhancing overall foot health. Having a clear purpose will motivate you to stick to your routine.
  2. Make it Obvious: Set up visual cues to remind yourself to engage in your proactive foot care activities. Place your blister prevention balm next to your running shoes where you'll see it as you put your socks and shoes on. 
  3. Gradual Progression: Begin by incorporating one small foot care habit into your daily routine, such as applying blister prevention balm before a training session, or performing foot stretches after workouts. As you become more comfortable with these habits, gradually add new ones to your routine.
  4. Consistency is Key: Consistently practising foot care habits is essential for seeing results. Treat your foot care routine with the same dedication and discipline as your training regimen. It’s a state of mind. 
  5. Utilise Habit Stacking: Pair your foot care habits with existing routines or activities to make them easier to remember and integrate into your daily life. For example, apply dry skin cream as you get into bed at night, or put athletes foot powder on just after you’ve dried from a shower/bath. 
  6. Seek Support and Guidance: Don't hesitate to seek advice from podiatrists, coaches, or experienced athletes when developing your foot care routine. Their insights can help you tailor your routine to your specific needs and goals. You can also contact us at The Feets whenever you want - we’re here to help. 

Examples of Foot Care Routine for the Everyday Athlete

To train hard you're already building solid routines to help you get out the door or into the gym each day. Find ways to fold foot care into your current routines. Here are some ideas.

  1. Pre-Workout Prep
    1. Perform dynamic foot stretches and warm-up exercises to prepare your feet and lower limbs for training sessions.
    2. Put Chafe Guard Anti Chafing Balm on your feet as you put your socks on
  2. Post-Workout Recovery
    1. Rub Deep Feets Muscle Rub into achy sore muscles when you sit down for your morning tea or coffee
    2. Cold bath before lunch every day! If you can do 11 minutes per week you will feel the recovery benefits of cold therapy, as it reduces inflammation. 
    3. Roll out a small towel and dry feet after every shower/bath - then powder toes and feet with Funga Shield Athletes Foot Powder
  3. Footwear Maintenance
    1. Apply a Sole Saviour Foot Cream into dry callused skin before bed each night to enable your foot skin to repair. 
    2. Regularly inspect your athletic shoes for signs of wear and tear, and replace them as needed to ensure proper support and cushioning.
  4. Rest and Recovery
    1. Every Friday is a complete rest day. Enjoy it. Incorporate rest days into your training schedule to allow your feet and body to recover fully from intense workouts, reducing the risk of overuse injuries.


As an everyday athlete, your feet are your most valuable asset. By prioritising foot care and integrating small habits into your daily routine, you can make training and recovery more comfortable, optimise performance, prevent injuries, and stay out there for longer! 

Whether you're a beginner or a seasoned pro, investing in your foot health is a game-changer that will enable you to train harder, more comfortably, and ultimately, achieve your athletic goals. You’ve taken the first step with buying some awesome proactive foot care products, but now you need to bake your proactive footcare routine into your day - this will take your training and foot health to new heights!

Go Get It! 

Written by: Logan Estop-Hall

Mountain man. Ultra-runner. Entrepreneur. Adventure sports do-er. Obsessive reader. Happy husband, proud father and passionate about helping people find health and happiness through sport, with a specific focus on lower limb health.

Medically Reviewed By: Matt Hart

Experienced sport and MSK podiatrist with a sport & exercise science background & MSc in clinical biomechanics. Working mainly in sport with athletes and football players both professional and non professional. Specialist interest in running footwear & their influence on performance.