Comrades Marathon recovery: top foot care tips for runners
For many, the Comrades Marathon was a first attempt at the ultimate human race, while for others, the June 8 down-run was another medal to add to the Comrades tally.
But for both first-time and seasoned competitors, the days following the Comrades will focus on recovery – with feet often taking centre stage.
'We'd like to congratulate all the participants in the 2025 Comrades Marathon – it was another exceptional display of the human spirit and the wonderful camaraderie that comes from such endurance competitions,' commented Lynsey Hammond, MD for Kroko, a leading South African footcare brand.
ALSO READ: Adjusted qualifying time brings relief to Comrades runners
Why post-race recovery matters
Neglecting proper recovery care can lead to chronic pain, prolonged fatigue, and even injuries that sideline runners for months. A structured recovery plan ensures:
• Faster muscle repair
• Reduced risk of overuse injuries
• Alleviation of pain and inflammation
• Better flexibility and range of motion
• Improved circulation and lymphatic drainage
• Psychological benefits and stress reduction
• Healthier feet for future races
Five helpful post-Comrades recovery tips to stimulate healing and ensure long-term healthcare for runners:
Immediate post-race care
Once the race has been run, it's important to keep moving around gently directly afterwards to prevent stiffness while replenishing fluids. Ice baths for around 10 to 15 minutes are also proving to be an effective recovery tool, helping to reduce muscle inflammation. Hammond says elevating legs will also reduce swelling by improving circulation.
ALSO READ: Ekurhuleni Comrades runners awarded certificates
Reducing inflammation and pain
In the days following the Comrades Marathon, runners are likely to experience some muscle pain and inflammation. Some light movement, such as short walks or swimming, is a great way to prevent stiffness, and an anti-inflammatory diet – turmeric, ginger, Omega 3s – is great for reducing inflammation.
Soothing sore feet
After running for some 90 kilometres, runners' feet are often blistered, swollen, and covered in calluses – thickened, hardened areas of skin as a result of constant friction. The first thing to do after the run is gently cleanse the feet with lukewarm water and mild soap to prevent infection.
Treating blisters and calluses
Blisters are quite common for long-distance runners, but it's important not to pop them. Rather, keep the area clean and cover any blisters with a bandage or dressing. If a blister bursts, gently wash the area, leave the skin in place, and cover it with a sterile dressing.
ALSO READ: City honours runners for Comrades
Long-term foot care
It's important not to simply focus on foot care immediately after the race, but over time to ensure long-term care. It's important to incorporate regular exfoliation – usually once or twice a week – to prevent the buildup of hardened skin over time. It's also important to protect pressure points using a product like Kroko Corn Protectors to cushion sensitive areas during recovery walks.
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