In this episode of the One More Hour podcast, we welcome Dr. Tonya Olson, a board-certified doctor of physical therapy and co-author of the seventh edition of "Fixing Your Feet." The conversation centers around the critical importance of foot care for runners, especially those participating in endurance events like marathons and ultra marathons.

Dr. Tonya emphasizes that foot issues are often one of two leading cause of dropouts in ultramarathons (the other is GI problems), and she shares practical advice on how to prevent common problems such as blisters, hot spots, and toenail issues. She advocates for a proactive approach to foot care, encouraging runners to incorporate foot health into their training plans and to be mindful of their foot mechanics and shoe choices.

Dr. Tonya also discusses her extensive experience in foot care at events like Western States 100 (going on 17 years the Michigan Bluff Aid Station at mile 55) and highlights the need for runners to develop a foot care kit and routine. She stresses the importance of understanding the body's signals and being curious about one's own foot health. The episode is packed with insights on how to maintain foot health for longevity in running, making it a must-listen for anyone serious about their running journey.

Things every runner should have for foot care:
• Needle
• 72% alcohol hand sanitizer
• Liquid resin: Skin-Tac or Mastisol
• Pre-cut tape
• Alcohol swab
• Scissors

Dr. Tonya's links:
Website
Book
Instagram @tonyakolsondpt
YouTube (dozens of videos on taping your feet and on footcare products)
Heel raise protocol
Foot strengthening video

Takeaways
• Prevent maceration
• You don't have the luxury of not liking feet.
• Every runner should know how to tape toes and feet.
• Foot care is largely completely preventable.
• Calluses are information; they're telling you that you have a concentrated area of friction.
• Never in the history of a blister has one ever gotten better by ignoring it.
• Be curious about your foot health and why issues are occurring.
• You should have a foot care kit with the basics: resin, hand sanitizer, pre-cut tape and a needle.
• The best way to test your ankle mobility is the knee to wall test.
• Runners need to communicsate symptoms clearly to their crew.
• Understanding the mechanics of why things are getting injured is crucial.

👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset.

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