Top tips for looking after your feet and legs

Return to Blog Articles

HOW TO STAY FOOTLOOSE AND FANCY FREE….Top tips for looking after your feet and legs during Coastrek.



  • Get your Coastrek shoes (trail runners or runners) and socks early and train in them before the day. DO NOT get brand new ones for the event.
  • Research has shown the best shoes for your feet are the ones that feel the most comfortable.
  • Do not take your shoes off in soft sand on the day and get your feet wet and sandy.


  • Wear a thin sock liner under your socks
  • Consider applying Vaseline or paw paw ointment over feet and inside of socks to reduce friction (try beforehand)
  • Have clean socks to change into at checkpoints


  • For those who are prone to blisters then taping your feet is the way to go using a hypoallergenic tape such as fixomull (available from your Physio) and sports tape on top.

Note: this is different to normal strapping for injuries such as an ankle. Many people tape too tight. You must practice this AND train with it and if you have problems please ask your Physio.

  • Address hot spots early. Stop at the first sign. They will only get worse. Apply some sports tape (wipe area clean first, bandaids will not do the job).
  • You must carry a roll of sports tape in your pack


Apart from the odd sprained ankle from uneven ground, most injuries are overuse injuries i.e. can be prevented

  • Most common injuries are:
  • Plantar Fasciitis (pain under the arch of foot or heel)
  • Achilles Tendinopathy (pain at the back of the heel)
  • Patellofemoral pain (pain at the front of the knee under the kneecap)
  • ITB Friction (pain on the lateral side of the knee)
  • Regular massages, especially after a long training day, can help prevent injuries.
  • Address any niggles early with your Physio. Don’t wait until the day before or on the day at a checkpoint.



  • Maintain good biomechanics and prevent injury by keeping muscles at their correct lengths
  • Stretch after every training session
  • Include:
  • Quads
  • Hip flexors
  • Hamstrings
  • Calves
  • Hold stretches for 30 secs to 1 min and repeat twice for each muscle
  • Regular use of self help devices such as foam rollers, golf balls under arch and pocket physios



Cold water immersion (i.e. ice baths) for recovery can be used especially when training over summer in the heat. Water ideally 12-15 degrees (but 20 degrees still provides results) for 5-20 minutes.



  • If you do not have an athletic base to work from (i.e. have not done a lot of exercise in the past few years) then you will benefit from some basic strength training for the key muscles

Key exercises:

  • Squats
  • Calf Raises
  • Step Ups
  • Side leg raises


  • Prevention is better than cure and will make your Coastrek a happy one
  • Sort out niggles before they become a problem. They WILL get worse on the day.
  • DO NOT try anything new on the day


Book in online to one of our physios before the day to discuss any niggles or for them to tape your feet ready for the big day. Or call 9968 3424.

Was this insightful?