The one with taking care of those tootsies

Please tell me that I am not the only one who refers to feet as tootsies and that blog title didn’t weird everyone out.

As a runner who likes to spend miles and miles on her feet, and a waitress who sometimes takes 20,000 steps in a shift, and a yogi who spends a weird amount of time looking at my feet, you better believe I am all about taking care of those bad boys. Last year when I had only been waitressing for a few months, when I was running a lot every week rather than taking public transport (good times πŸ˜‰ ), andΒ was wearing the wrong shoes for both running and waitressing, surprise surprise- my feet got fed up. By the time I went on holiday I had a mean case of plantar fasciatis which did not feel great and let’s just say my feet were not looking too sexy.

Luckily this really taught me that feet need to be taken care of especially when they are doing SO much for me and now I am muchΒ more careful about taking care of them. Also this may sound weird but every time I do yoga and spend so much time looking at my feet I feel like all my good yoga vibes get projected on to them and I feel a deep sense of gratitude and appreciation for how they carry me around all day long and put up with so much walking and running.

What my tootsies have taught me:

Wearing the right shoe is so important.Β As is knowing how many miles you have done in it and if they need to be replaced. For running, yes, but also for whatever we spend most of our day walking around in. While I thought that my waitressing shoes were good for speed walking all over the restaurant for multiple hours in, as it turns out, they were not. See the following point.


See a podiatrist or get a foot assessment. This can be so helpful for not only learning about what would best fit the anatomy of your foot, but also for learning which shoes will be good for which activities and how your individual foot responds to walking/running in a particular shoe. When I was in NZ recently I simply when to the Shoe Clinic, a normal shoe/sports shoe store, and they have trained podiatrists in there who get you to run on a treadmill in various shoes and tell you all about what would be best for you. This is all for FREE as opposed to going to a private podiatrist and I found it so helpful and picked the brain of the poor guy who got stuck with me. I’m sure they have something like this in most countries and it is such an easy thing to do to make sure you are not wearing the wrong thing and potentially doing yourself damage with it.

The right socks are also super important. Shoe clinic podiatrist guy from the above point said that while a lot of people think cotton socks are the way to go, for running it is actually much better to wear socks of a more synthetic-y material (not exactly his words but you get the gist πŸ˜‰ ). He said to think about when you wipe the kitchen bench- if you do it with a cotton cloth it soaks up all the water nicely and with a synthetic cloth it doesn’t absorb properly. So when our feet sweat during a run it’s better if they don’t absorb all the moisture and make it that we are running in sodden socks. Ew.

Cut those toenails! I have seen first hand what walking down a mountain (Mt. Kinabalu to be specific) with toenails that are too long looks like and let’s be honest, it was not pretty. The same thing can happen when us crazy runners spend hours every week pounding the pavement in running shoes. In my opinion, the shorter the better (BUT not so short that it makes you want to cry every time your foot bumps something, I think we have all cut our nails too short at least once and all I can say is OUCH).

Stretch those beasties just like you do the rest of your body. Yoga for feet is for realsies and it can make a huge difference in helping your feet recover from a hard run. It is so easy to only focus on stretching our muscles that we can forget the humble tootsie- even though it is the thing that has been directly hitting the ground for X amount of miles.


(And no I did not suddenly become 9 months pregnant in the space of a day, this is what happens when you only think to take photos of yourself when you are fully dressed for the day and changing back into yoga clothes is just not going to happen).


Put them up. And when I say up, I mean up the wall. Nothing feels better after a long shift at work or a long run than some sweet legs-against-the-wall pose. Refreshing for the feet and relaxing for the body and mind… win.


Invest in some massage sandals (or get your parents to invest in them for you, thanks mum and dad πŸ˜‰ ). These are amazing and after you wear them for a day and get used to them it is like a tiny massage with every step. Yes please.


– Following on from this point, commission someone who loves you a whole lot (this can also be a great test of how much someone truly loves you, especially if you are a runner πŸ˜‰ ) to give you a foot massage.


Soak them in water. I am a big fan of soaking my feet in a nice soapy bucket or just having a bath, and then slathering them with moisturiser and putting on socks. This can soften them up nicely to avoid scary things like fissures. Silky soft feet also just feel amazing in general.

Get a pedicure, or if you’re cheap like me (aka living the student lifestyle for the second time which means being twice as broke as you were the first time πŸ˜‰ ) do it yourself. It’s so easy and will save you more money for important stuff like running shoes and massage sandals πŸ™‚ Do step one from above, leave the socks on for a while, towel off any extra moisturiser, slap on a base coat and a stylin’ top coat in your fave colour, and you just saved yourself a whole lot of money and made your feet look somewhat presentable. Plus when you spend an inordinate amount of time staring at your feet in yoga you will feel better when they don’t look quite as horrendous.

Golf ball them out. I love keeping a gold ball permanently under my desk where I study to roll them out while I’m reading fascinating articles on therapeutic assessment measures πŸ˜‰ After about a month of living together bestie was like, “why is there permanently a golf ball under the desk?” she couldn’t figure out why she would put it away and then it would always make it’s way back under the desk. It’s like a DIY foot massage and really gets out all those little sore spots.


-Finally, doing foot strengthening exercises is probably a good idea and something I should do. Maybe writing this will make me feel obligated to actually crank some out, fingers crossed! I seriously think these are a great idea and since I never want to revisit plantar fasciatis again I will be giving them a go.


Okay so I have written the word foot a million times and shown you more pictures of my feet than you probably cared to see so I will leave it at that πŸ™‚


What do you do to take care of your feet?Β 

Worst foot related issue from running you’ve had?Β 

What running shoes do you wear? – Brooks ravennas and I adore them!

DIY pedicure or fancy salon pedicure? – DIY all the way baby, it also means I can change the polish colour multiple times per week which makes me happy πŸ™‚

About kiwiyogirunner

I'm a kiwi girl travelling the world and staying grounded through yoga and running! Come hang out and be besties with me while I attempt to navigate my crazy life :) For more details check out my About page!
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17 Responses to The one with taking care of those tootsies

  1. I call them tootsies too πŸ™‚
    Socks are SO important. I went for years only buying socks that had fun patterns on them, but you need to get socks that are going to look after your feet too.

    Liked by 1 person

  2. LOL, I totally say tootsies! I’ve actually been writing a similar post, but on tips for dealing with Achilles tendonitis. I know what you mean about paying extra attention to them, too. Mine might be ugly, but I know how important it is to take care of them. I do a lot of what you posted here – love the video! I do a modification of full hero’s pose to stretch the bottoms of my feet, several versions of pashasana, and lots of versions of down dog to stretch my feet, calves and Achilles! I had plantar last year too and it is AWFUL. I also had a calf strain last summer and Achilles tendonitis this year – it really stems from the same thing, not stretching your calves enough, which prompted me to get into this. These are the kind of injuries that persist until you can be consistent with your recovery. There is a product called icy feet that I don’t have yet but I’m interested in getting my hands on. As for massage sandals, I’m a Birkenstocks girl – I think it actually healed my plantar last year. I read about it and didn’t buy it…until I got desperate and I did! Unfortunately, I don’t have enough toenails for a pedi right now – ha! I use a tennis ball just because I’m too lazy to find a golf ball, even though I know my husband has them somewhere. I have tennis balls everywhere – at work, my car, etc. Great post!!

    Liked by 1 person

    • Can’t wait to read your post on Achilles tendonitis, that sounds so scary! I didn’t know it can stem from not stretching your calves too- mine always get really tight so I could work on stretching them more. Birkenstocks are awesome! I wore my friends ones after I sprained my ankle and the were soo comfy. It sounds like you have been through the mill with foot issues but you are probably a pro at taking care of them now πŸ™‚ icy feet sounds interesting, I’ll have to look that up! Hope you’re having an awesome day Allison! πŸ™‚

      Liked by 1 person

      • Yes, I need to get motivated and finish writing it but UGH over the past year I’ve had issues with foot, calf, etc…the less yoga I do, the more issues I have…but the more yoga I do, the slower I run! It’s a tough balance!! Have a great day!


  3. Vanessa says:

    You’re making me feel guilty – I don’t take nearly as good care of my feet as I should! Besides the occasional foot bath and moisturizing I don’t do anything else, whoops. I have actually never had a fancy salon pedicure, can you believe that? So I’d like to get one at some point to get the pampering experience. I could totally do it at home on a regular basis but I might actually be the laziest person on earth when it comes to that kind of thing!
    I’m going to go try that yoga for feet now πŸ™‚

    Liked by 1 person

    • I can totally believe that, I have only had one in my whole life! It was awesome but I felt like I could pretty much do the same thing myself for waaaay cheaper haha. How did you go with the yoga for feet? I love it, it’s like a foot massage! So good! πŸ™‚

      Liked by 1 person

      • Vanessa says:

        *hides in shame* I didn’t get around to it, I fail majorly. I still want to and plan on trying it! I will let you know!


  4. This is so funny because I’m currently sitting on my couch with a foot massager going to work on my “tootsies” haha. I have been having so much foot pain with my running! These are great tips. I just need to make lots of time for massage, golf balls, etc…and I need to get a foot assessment and wear shoes like those sandals. You really summed it up nicely, thank you!

    Liked by 1 person

    • Oooooooh foot massagers are the best! My boyfriends mum has one and it pretty much became my fifth appendage haha. I would totally reccomned the foot assessment, esp for runners cos our feet can do all sorts of funky things when we start running! πŸ™‚


  5. Jessica @ VEGGIE RUNNING MOMMA says:

    hahaha. didn’t weird me out. but I totally thought about tootsie rolls. definitely not feet. lol
    I think my best way of stretching my feet is driving. haha. need to work on that.
    Great points girl.!! our feet are very important to take care of

    Im a DIY kind of girl also, as much as I love a pedicure or manicure. augh I can’t justify the money. Maybe one time this summer I’ll “splurge” on it though.

    Liked by 1 person

    • That’s so funny, we don’t have tootsie rolls here (I’ve never eaten one!) so I would never have thought of that! πŸ™‚ do you mean you stretch while you’re driving? That is multitasking talent girl!
      Sometimes you can get great deals for pedicures through Groupon and stuff like that! A girly splurge is always a good time πŸ™‚

      Liked by 1 person

  6. Polly says:

    Can I just say that this post is so very helpful!!!! I am currently recovering from a foot injury, and have realized that I too often neglect my precious feet!!! I am on my feet all day and run! And, did I thank my feet by taking care of them? NO! Did I pay, YES!!!! I 100% agree with everything you included in this post and actually have started many of these in my routine to “baby” my precious feet!!!!! Praying, this keeps my feet happy which in turn keeps me running!!!!! Otherwise, my sanity suffers if I can’t run due to unhappy feet!!!!

    Liked by 1 person

    • Ahhhh we always pay up right?? Our bodies definitely need to be respected! Glad to hear you are babying those tootsies of yours, it’s so important! Sanity suffering/ running withdrawals is no fun haha. Aw I totally thought of you when I was writing this cos I know how much trouble your foot has been giving you! I hope it’s continuing to feel better now though πŸ™‚


  7. Juliana Azenha says:

    Such a useful post for me wifeyyyyy!! Thank you for that! My feet definitely need to be treated better! πŸ˜‚ And I love the cute pics, btw. 😘


  8. Pingback: The one with downward dog number 5696 | kiwi-yogi-runner

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