EP 767: Duct Tape Is Dead: Modern Foot Care for Long Miles

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• Why traditional remedies like duct tape and Vaseline are outdated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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