Whether you are a runner, walker, hiker or even a triathlete, your feet probably need some love! They do a lot for us, including absorbing most of the impact created when they hit the ground. What are some ways you can care for your poor runner (walker/hiker) feet?

Hal Higdon, championship runner and a writer for Runner’s World, offers some ideas in “Care for Your Feet” on RunnersWorld.com:

Make sure you have shoes that fit well: “Bad shoe fit can cause a multitude of problems for your feet, everything from numbness and burning to blisters and painful calluses,” says Rick Braver, D.P.M., a podiatrist in Englewood, N.J., in the article.

Wear quality socks: Bad, wet or cotton socks can cause blisters. (Click here to read more about how to find the best socks for running and to prevent blisters in the 2Toms Knowledge section.) Dave Zimmer, owner of Fleet Feet Sports in Chicago, says in the Runner’s World article that he always points his running customers toward socks made with acrylic materials. “Fit is as important in socks as it is in shoes,” says Zimmer. Get socks with moisture-wicking technology.

Moisturize your feet: Lots of runners, walkers and hikers get dry, cracked feet. “The solution,” Higdon writes, is to “use a moisturizer such as Neutrogena foot cream every day. Rub it into the skin until your feet feel soft and smooth.” Stephanie Marlatt Droege, D.P.M., a podiatrist from La Porte, Ind., says in the article that the best time to apply moisturizer to your feet is immediately after a bath or shower: “Applying moisturizer at that time will help retain some of the water from your shower,” she says.

Keep feet dry: Some athletes suffer from feet that are too sweaty, resulting in athlete’s foot or fungal problems. This is when good, quality moisture-wicking socks becomes extra important. If you run through the water a lot, invest in a good pair of waterproof trail-running shoes.  Or use 2Toms BlisterShield to help keep your feet dry when running/walking/hiking!  It creates that waterproof barrier for you!

Massage: Love your feet! Higdon writes, “A weekly massage will do wonders for your feet (not to mention your outlook), and it will be most effective if you guide the therapist to the problem spots.” But you can also massage your feet yourself. Or you can use a wooden foot roller. Higdon says, “Rolling two or three golf balls or even a rolling pin under your feet also works well.” Reflexology is also a good option. Find a reflexologist near you at www.reflexology.org/.

Strength train your feet: “Many injuries are directly related to weak feet,” says John Pagliano, D.P.M., in the article. The Long Beach, California-based podiatrist and author of several books on running injuries says, “If the muscles are weak, they will not move the foot into its proper running position. The foot flops around instead of pointing straight ahead. Also, the stronger your foot and leg muscles are, the faster they can propel you forward.” Higdon lists these foot exercises: toe rises, heel drops, towel pulls, toe grabs and alphabet practice. Click here to go to the article and see how to do each exercise. Try to do them 2-3 times per week.