You’ve just got home after a long run. You’ve worked up a sweat, made it through your favourite playlist, had some much-needed fresh air and smashed another goal on your Apple watch. It’s been a great run. The only problem? Your feet are killing you.

You carefully ease your aching feet out of your shoes before peeling off your socks only to find that – as predicted – there’s a serious blister forming on one heel. The space around your toes is throbbing and threatening to swell. Perhaps you’ve even bled into your shoes. No matter what shoes and socks you try, you simply can’t seem to stop getting blisters.

Foot sores (particularly blisters) are a common ailment among runners and walkers. Up to 39% of marathoners and roughly half of hikers have been found to suffer from blisters.

Can anything be done? Stylist spoke to podiatrist Dr Bharti Rajput about how to prevent foot injuries and tend to them so that you can get back out there as quickly as possible.

The main culprit is simple: friction. “When the skin repeatedly rubs against a surface, such as shoes or socks, this creates heat, which causes the outer layer of skin to separate from the underlying layers,” explains Dr Rajput. “The body responds by filling this space with fluid, creating a protective cushion to prevent further damage and promote healing.” In other words, you get a blister.

Some runners and walkers also suffer from shin splints, which result in pain around the shin. “Shin splints happen when the muscles, tendons and bone tissue around the shin get overworked and stressed,” she says. “This is common after a long walk or run, especially if people have increased their activity level too quickly.”

You may find yourself bemoaning your blisters as your running buddy seems to finish her runs unscathed. Why are some more affected than others?

For some people, it’s simply a case of your skin and your foot shape. “If you have sensitive skin, you might be more prone to blisters,” says Dr Rajput. “How you walk and your foot shape can create more friction in certain spots. Sweating a lot can make your skin softer and more likely to blister.”

You might also be dealing with ill-fitting shoes. “Wearing shoes that are too tight, too loose or worn out can cause blisters,” she says. She also recommends against wearing moisture-wicking socks, such as bamboo socks, which “can retain moisture in your feet, making blisters more likely”.

Here is Dr Rajput’s seven-step foot care routine after a walk or a run:

1. First, wash your feet with warm water and mild soap, then dry them thoroughly, especially between the toes
2. Next, check for any blisters, cuts or other injuries, treat them appropriately with some antiseptic cream, and cover with a plaster
3. Stretch and gently massage your feet to relax the muscles and improve blood circulation; rolling your foot over a tennis ball works well
4. Apply a good foot moisturiser to keep the skin soft and prevent dryness
5. Elevate your feet above heart level for a few minutes to reduce swelling
6. Wear comfortable, supportive shoes or slippers that allow your feet to breathe
7. Finally, rest your feet by staying off them as much as possible for the remainder of the day

And before you know it, you’ll be back on your feet for another adventure! 

Images: Getty