Useful Books 3 - Fixing Feet

For practical guidance on feet:

This is a summary produced using ChatGPT:

For a 5-week, 1,000-mile ultramarathon, maintaining foot health is paramount. Drawing from John Vonhof's Fixing Your Feet, here’s a concise guide to essential tools and practices to keep your feet in optimal condition throughout your journey.​John Vonhof

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🧰 Essential Foot Care Tools

1. Tapes & Adhesives

• Kinesio Tape: Ideal for blister prevention and support.​Ultra Running Magazine+3A Triathlete's Diary+3Fixing Your Feet+3
• Mastisol: Enhances tape adhesion, ensuring it stays in place during long runs.​
• Zinc Oxide Cream: Acts as a barrier, protecting skin from moisture and friction.​
• Spenco 2nd Skin: Provides cushioning for hotspots and blisters.​John Vonhof+1Ultra Running Magazine+1

2. Lubricants & Powders

• Hydropel: Protects against moisture and friction, reducing blister risk.​Runner's World
• Gold Bond or Zeasorb Powder: Keeps feet dry by absorbing excess moisture.​

3. Socks

• Injinji Toe Socks: Prevents toe blisters by reducing skin-on-skin friction.​Fixing Your Feet
• Drymax Socks: Excellent moisture-wicking properties to keep feet dry.​Backpacking Light+2John Vonhof+2Fixing Your Feet+2

4. Footwear & Insoles

• Properly Fitted Shoes: Ensure a snug fit to prevent movement and friction.​Fixing Your Feet+1Ultra Running Magazine+1
• Sorbothane Insoles: Provides shock absorption, reducing foot fatigue.​Runner's World+1Backpacking Light+1

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🦶 Foot Care Practices

Pre-Race Preparation

• Foot Conditioning: Regularly soak feet, remove calluses, and keep toenails trimmed.​Runner's World+1Fixing Your Feet+1
• Strengthening Exercises: Incorporate ankle and calf exercises to enhance foot stability.​

During the Race

• Daily Foot Inspection: Check for hotspots, blisters, or any signs of irritation.​
• Foot Hygiene: Clean and dry feet thoroughly, especially after river crossings or wet conditions.​Fixing Your Feet
• Sock Changes: Carry multiple pairs of socks and change them regularly to keep feet dry.​

Post-Stage Care

• Evening Routine: Clean feet, apply antiseptics like iodine, and allow them to air dry.​Runner's World+2John Vonhof+2Fixing Your Feet+2
• Elevation: Elevate feet to reduce swelling and promote circulation.​Fixing Your Feet+1Backpacking Light+1

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