how to prevent calluses on feet

How To Prevent Calluses On Feet From Running

Running is one of the best forms of exercise out there. It is a great way to get your heart pumping, your blood flowing, and your endorphins soaring. However, one of the downsides of running is the development of calluses on your feet. Calluses can be unsightly and uncomfortable, and they can even lead to pain and discomfort when you are running. But fear not, there are some simple steps you can take to prevent calluses on your feet from running.

What Are Foot Calluses

Foot calluses are a common occurrence for runners, especially those who log a lot of miles or run at high intensities. Essentially, a callus is an area of thickened, hardened skin that forms as a result of repeated friction or pressure on the skin. When you run, the constant rubbing of your feet against your shoes or the ground can cause this friction and lead to the development of calluses.

Calluses typically form on the soles of your feet, but they can also appear on your toes, heels, and other areas. They can range in size from small and barely noticeable to large and painful, and they may be yellowish or grayish in color. While calluses are not usually harmful, they can become uncomfortable or even painful if they become thick or cracked.


What Causes Foot Calluses – Running

primary causes is repeated friction or pressure on the skin. This can occur as a result of wearing ill-fitting shoes, walking or standing for extended periods of time, or engaging in certain activities that put extra stress on the feet, such as running, hiking, or dancing.

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In addition to friction and pressure, other factors can also contribute to the formation of foot calluses. For example, if the skin on your feet is dry or rough, it may be more prone to developing calluses. Certain foot abnormalities, such as flat feet or high arches, can also make you more susceptible to calluses, as can medical conditions like diabetes, which can impair circulation and make it more difficult for the skin to heal.

Finally, some people may be genetically predisposed to developing foot calluses. If your family members have a history of calluses or other skin conditions, you may be more likely to develop them as well.


How To Prevent Calluses On Feet From Running

Foot calluses are a common occurrence for runners, but there are several steps you can take to prevent them from forming in the first place. By following these tips, you can keep your feet healthy and comfortable, so you can focus on enjoying your runs without any discomfort.

Wear properly fitting shoes: One of the most important things you can do to prevent calluses is to wear shoes that fit properly. Make sure your shoes are not too tight or too loose, and choose shoes that are designed for your specific foot type and running style. This will help to reduce friction and pressure on your feet, which can lead to callus formation.

Use moisture-wicking socks: Moisture-wicking socks can help to keep your feet dry during runs, which can reduce the risk of callus formation. Look for socks made from synthetic materials like polyester or nylon, which are designed to wick moisture away from the skin.

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Apply foot cream or lotion: Keeping your feet moisturized is another important step in preventing calluses. After your runs, apply a foot cream or lotion to your feet to help keep the skin soft and supple. Look for products that contain ingredients like shea butter, coconut oil, or urea, which can help to hydrate the skin.

Alternate your running surface: Running on the same surface day after day can increase the risk of callus formation, as the repeated impact on the same areas of your feet can cause friction and pressure. Try alternating your running surface between pavement, grass, and other surfaces to give your feet a break.

Stretch and strengthen your feet: Regular stretching and strengthening exercises can help to keep your feet healthy and prevent calluses. Focus on exercises that target the muscles and tendons in your feet, such as toe curls, heel raises, and ankle circles.

In summary, preventing calluses from running is all about taking good care of your feet. By wearing properly fitting shoes, using moisture-wicking socks, applying foot cream or lotion, alternating your running surface, and stretching and strengthening your feet, you can keep your feet healthy and happy, so you can focus on enjoying your runs to the fullest.


How To Treat Calluses

If you already have calluses on your feet, there are several treatment options that can help to reduce their size and discomfort. Here are a few ways to treat calluses on your feet:

Soak your feet: Soaking your feet in warm water for 10 to 15 minutes can help to soften the skin and make it easier to remove the callus. You can add Epsom salts or essential oils to the water for added benefits.

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Use a pumice stone: After soaking your feet, use a pumice stone to gently buff away the callus. Be sure to use gentle, circular motions and avoid applying too much pressure, as this can cause pain or injury.

Apply a callus pad or cushion: Callus pads or cushions can be placed over the affected area to help reduce pressure and friction on the skin. These are available in drugstores and can help to relieve pain and discomfort associated with calluses.

Use salicylic acid: Salicylic acid is a common ingredient in over-the-counter callus treatments. It works by breaking down the tough outer layer of skin and softening the callus. Be sure to follow the instructions carefully and avoid using salicylic acid on open wounds or infected skin.

Seek professional help: If your calluses are severe or causing significant pain, it may be necessary to seek professional treatment from a podiatrist. They can help to remove the callus safely and effectively, and may recommend custom orthotics or other treatments to prevent calluses from recurring.



Calluses on your feet can be unsightly and uncomfortable, but they don’t have to be a necessary evil of running. By taking some simple steps to prevent calluses, such as wearing properly fitting shoes, keeping your feet moisturized, and paying attention to your running technique, you can enjoy all the benefits of running without any of the discomfort. So lace up your shoes, hit the pavement, and run to your heart’s content!

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