Crossing the marathon finish line is an incredible achievement-the result of months of dedication, discipline, and determination. But once the excitement fades, many runners begin to notice aches, pains, or changes in their feet that weren’t there before.

At South Dublin Podiatry, we often see an increase of runners seeking care in the weeks following a marathon. Here are some of the most common post-race foot issues we treat and what you can do to help your feet recover properly.

1. Nail Damage and Black Toenails

One of the most common post-marathon complaints is blackened or bruised toenails, caused by repetitive impact between the toes and the shoe during long-distance running. This can lead to soreness, pressure under the nail, or even nail loss.
Our advice:

• Keep nails trimmed short and straight across before your next event.

• Choose shoes with sufficient toe room to prevent repetitive trauma.

• If a nail is painful or looks infected, have it checked, sometimes a simple procedure can relieve pressure and prevent complications.

2. Blisters and Skin Irritation

Even with the best socks and shoes, marathon distances can create friction points that lead to blisters, chafing, and calluses. After the race, these areas may be tender or prone to infection if not cared for properly.
Our advice:

• Clean the area gently and cover with sterile dressings.

• Avoid bursting blisters unless absolutely necessary.

• If redness, swelling, or discharge appears, it’s time for a podiatry review.

3. Plantar Fasciitis (Heel and Arch Pain)

After pushing through a marathon or race, many runners experience stabbing heel or arch pain, especially the morning after the race. This is often caused by inflammation of the plantar fascia, the ligament that supports your arch.
Our advice:

• Rest and ice the foot.

• Stretch the calf and arch regularly.

• Wear supportive footwear even around the house (avoid walking barefoot).
  Persistent pain may require custom orthotics or treatment to prevent long-term issues.

4. Tendon and Muscle Strain

The repetitive nature of marathon running can overwork the Achilles tendon, calf muscles, and tendons on the top of the foot, leading to soreness or stiffness.
Our advice:

• Gentle stretching can help relieve tightness.

• Avoid jumping back into running too quickly — allow a few weeks for full recovery.

• If pain worsens or you notice swelling along the Achilles or top of the foot, seek professional assessment to rule out tendon injury.

5. Stress Reactions and Fractures

In some cases, runners experience persistent or localised pain that doesn’t settle with rest. This can indicate a stress fracture — a tiny crack in the bone caused by repetitive impact.
Our advice:

• If pain is sharp, focused, or increases with pressure, get it checked with an X-ray or scan.

• Continue cross-training with low-impact exercises (like swimming) while healing.

6. Toenail Fungus and Infections

Marathon training and race conditions can create the perfect environment for fungal infections — warm, moist, and enclosed shoes. After the event, many runners notice discoloured nails or itchy, peeling skin between the toes.
Our advice:

• Air out shoes and change socks promptly after runs.

• Use antifungal sprays or powders as a preventative.

• For persistent infections, professional treatment is recommended.

Recovery Tip: Don’t Rush Back Too Soon

It’s normal to want to get moving again quickly after a marathon, but your feet (and the rest of your body) need time to recover. Give yourself at least one to two weeks before resuming long runs, and address any lingering pain early — small issues can turn into long-term injuries if ignored.

When to See a Podiatrist

If your post-race pain doesn’t improve after a few days, or if you’re dealing with swelling, numbness, or infection, it’s best to have a professional podiatry assessment. We can evaluate your gait, footwear, and biomechanics to ensure a safe recovery and help you prepare for your next event injury-free.

South Dublin Podiatry Supporting Runners Every Step of the Way
Whether you’re training for your first 5K or recovering from your tenth marathon, our team is here to help you stay pain-free and performing at your best.

If You Are Suffering With Any of The Issues Mentioned Above, Please Call Us On 01-9012009 📞