How to solve the problem of feet getting rubbed while running

Generally, foot chafing during running may be caused by ill-fitting shoes or socks, improper running posture, foot eczema, athlete's foot (tinea pedis), paronychia, and other reasons. It is recommended to seek medical advice promptly, identify the underlying cause, and improve the condition under a doctor's guidance through general management, medication, or other treatments. Specific analyses are as follows:

1. Ill-fitting shoes or socks: Shoes that are too tight or too loose, or socks made of coarse, non-breathable materials, can repeatedly rub against the skin of the feet during running, causing discomfort. Choose running shoes with proper sizing and soft uppers, and wear cotton or moisture-wicking athletic socks. Apply anti-chafing patches to areas prone to friction—such as ankles and toes—before running.

2. Improper running posture: Abnormal foot strike angles or excessive force while running can lead to repeated pressure and friction on specific areas of the foot, resulting in chafing. Adjust your running technique by landing on the midfoot or rearfoot first, and avoid excessive inward (overpronation) or outward rolling (underpronation) of the foot.

3. Foot eczema: Skin on the feet may develop eczema due to irritation from sweat and friction, compromising the skin barrier and making it more susceptible to chafing and pain during running. Patients should use topical medications such as hydrocortisone cream, mometasone furoate cream, or desonide cream as directed by a physician to reduce inflammation.

4. Athlete’s foot (tinea pedis): A fungal infection of the foot causes thickened, dry, and cracked skin. Friction during running can worsen skin damage, accompanied by itching and flaking. Patients may use antifungal medications such as terbinafine hydrochloride cream, miconazole nitrate cream, or bifonazole cream under medical supervision.

5. Paronychia: Trimming toenails too short or ingrown nails can cause shoe pressure and friction against the nail fold during running, leading to inflammation, pain, and even pus formation. In early stages, patients may apply medicated ointments such as ichthammol ointment, mupirocin ointment, or fusidic acid cream as prescribed to control infection.

After running, wash your feet promptly, change into clean socks, and regularly inspect your shoes for signs of wear or deformation, replacing them when necessary. If foot chafing or injury has already occurred, discontinue running temporarily until the wound heals completely to prevent further damage.