*This article contains affiliate links*
Whether you’re a weekend runner, a gym enthusiast, or a parent supporting a budding young athlete, your feet are under constant pressure. From pounding the pavement to sprinting across courts, the demands of sport put your feet through a lot — and they often pay the price.
Blisters, fungal infections, and even nail trauma are just a few of the common foot issues athletes face. The good news? Most of them are preventable with the right care. Here’s a look at the top 10 foot problems in sport, what causes them, how to prevent them, and when it’s time to book that podiatrist appointment.
1. Blisters
Cause: Friction between skin and footwear or socks, especially when moisture and repetitive movement are involved.
Prevention:
- Choose well-fitted shoes and moisture-wicking socks
- Apply blister plasters or friction-reducing balms for long training sessions
- Moisturise daily to keep skin supple and reduce friction
I always carry blister plasters with us on a hike or take them when we ski. Fortunately, we don’t need to use them that often but it’s always good to be prepared.
2. Athlete’s Foot (Tinea Pedis)
Cause: A fungal infection thriving in damp, sweaty environments — think locker rooms and unventilated shoes.
Prevention:
- Dry feet thoroughly, especially between toes
- Change socks daily
- Use antifungal powders or sprays
- Apply a non-greasy foot cream to stop skin cracking without trapping moisture
As swimmers, my boys’ feet are often damp and they are in and out of the pool all week, sometimes all weekend at galas. This is something they have had on and off but the Dr. Anders products have been amazing for this recently.
3. Calluses
Cause: Repeated pressure or friction, often caused by poorly fitting shoes or high-impact activity.
Prevention:
- Use cushioned insoles
- Ensure footwear fits properly
- Exfoliate regularly and gently
- Follow with a nourishing foot oil like Dr. Anders Nourishing Daily Therapy to keep skin soft and flexible
4. Corns
Cause: Localised pressure on bony areas, especially from tight shoes or underlying foot structure.
Prevention:
- Wear shoes with a spacious toe box
- Use protective pads
- Address gait or biomechanical issues with professional help
- Important: Never attempt to cut or remove corns yourself — see a podiatrist
5. Cracked Heels (Heel Fissures)
Cause: Dry, thickened skin combined with pressure, especially when wearing open-backed shoes.
Prevention:
- Apply a rich heel balm daily
- Avoid going barefoot on hard floors
- Wear supportive footwear
- Try Dr. Anders Intensive Rescue Balm to deeply nourish cracked heels
I have personally suffered with this for about 10 years. It seems to go through cycles and is often worse in the summer when the sliders come out! This balm has made a huge difference in a short space of time. What a relief!
6. Toenail Trauma (Black Toenails)
Cause: Repeated impact of the nail against the inside of the shoe — common in running and quick-change sports.
Prevention:
- Trim nails straight across, not too short
- Opt for shoes with a deep toe box
- Use shock-absorbing insoles if needed
We’ve had quite a bit of this in our family over the years. I started having this problem initially over 20 years ago when I started running marathons. As a squash player, my husbands toes have also taken a battering over the years.
7. Ingrown Toenails
Cause: Incorrect nail cutting, tight shoes, or trauma to the nail bed.
Prevention:
- Cut nails straight across (not curved)
- Keep nails at a moderate length
- Wear footwear that doesn’t compress the toes
- If you notice redness, swelling, or discharge, see a podiatrist before it worsens
This seems to be an issue with the males in our house, two of my boys have had issues with ingrown toenails which makes just moving around painful, never mind sport. We’ve found cutting the nails straight across and keeping a really close eye on them has been really beneficial.
8. Foot Odour (Bromodosis)
Cause: Bacteria feasting on sweat and dead skin in warm, enclosed shoes.
Prevention:
- Wash and dry feet thoroughly
- Change socks daily and alternate shoes
- Use an antibacterial foot spray or powder to keep odour in check
9. Fungal Nail Infections (Onychomycosis)
Cause: Fungal organisms entering through nail damage, often after untreated athlete’s foot.
Prevention:
- Treat athlete’s foot promptly
- Keep feet and shoes dry
- Wear flip-flops in communal changing areas
- Use a conditioning nail treatment to strengthen the nail surface
- Seek professional treatment early — fungal nails rarely resolve on their own
10. Skin Chafing and Rubbing
Cause: Friction from repetitive movement, especially during long or hot training sessions.
Prevention:
- Wear seamless, moisture-wicking socks
- Use anti-chafing balms before activity
- Keep skin healthy and resilient with regular moisturising
Daily Care, Prevention & When to Seek Help
The truth is, most common foot problems can be avoided with a few simple daily habits:
- ✔️ Choose properly fitted, activity-appropriate footwear
- ✔️ Keep feet clean and dry
- ✔️ Moisturise daily with a quality foot cream or balm
- ✔️ Check your feet regularly for changes, cracks, or signs of infection
- ✔️ Book routine podiatry check-ups if you train often or experience recurring issues
Your feet work hard for you — especially in sport. By making foot care part of your daily wellness routine, you can avoid minor problems escalating into painful setbacks.
So whether you’re pounding pavements or racing after little ones on the side-lines, give your feet the attention they deserve.
