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You’ve followed your training plan to the letter. Your hydration is on point. Your race pack’s collected. But the one thing you didn’t plan for? Foot pain so bad you’re hobbling past the finish line—if you even make it there.
Every year, we see it happen at marathons in Singapore—blackened toenails, nasty blisters, arch pain, or even stress fractures from overtraining or wearing the wrong shoes. And it’s not just beginners. Even seasoned runners in Singapore fall victim to foot issues that could’ve been prevented with the right care.
One patient, Jason, trained 16 weeks for his first at marathons in Singapore. On race day, his shoes were tight, his blisters started at 8KM, and by 30KM, he’d developed a sharp pain under his heel. He finished the race… but couldn’t walk pain-free for two weeks.
What went wrong?
Whether you’re gunning for a personal best or just aiming to finish, your feet are literally carrying you across the line. Here’s how to protect them with expert advice from the podiatrists and physiotherapists at Physio & Sole Clinic.
The Role of Podiatrists and Physiotherapists in Marathon Prep
Running isn’t just about putting one foot in front of the other—it’s about how your entire body moves. Podiatrists assess your foot structure and lower limb biomechanics to prevent injuries, while physiotherapists strengthen and condition your muscles to withstand the miles.
Together, they:
- Conduct gait analysis to detect imbalances
- Recommend proper footwear or custom orthotics
- Prescribe strengthening and flexibility exercises
- Treat injuries early before they worsen
What Are the Most Common Foot Injuries Seen in Marathons in Singapore?
- Blisters – Often caused by friction or moisture
- Black toenails – Usually from poorly fitted shoes or downhill running
- Plantar fasciitis – Pain under the heel from overuse
- Arch pain – Linked to flat feet or poor support
- Stress fractures – From repeated load, often in metatarsals
These issues can sideline you—not just for race day but for months.
How Do I Prevent Black Toenails During a Marathon?
- Make sure there’s at least a thumb’s width of space between your toes and the shoe front.
- Trim your nails straight across before the race.
- Avoid new shoes too close to race day—break them in at least 2 weeks prior.
Should I Get a Foot Check Before Running a Marathon?
Absolutely. A gait analysis can detect abnormalities in your stride or foot posture. At Physio & Sole Clinic, we use video gait assessments to spot issues like overpronation, uneven wear, or muscle imbalances—before they cause pain.
What Foot Care Routines Should Runners Follow?
- Daily foot checks: Look out for redness, swelling, or blisters.
- Foot hygiene: Keep feet clean and dry; alternate shoes.
- Moisturise: Prevent dry, cracked heels.
- Sock strategy: Choose moisture-wicking, seamless socks.
Are Custom Insoles Worth It for Long-Distance Running?
Yes—especially if you have flat feet, high arches, or recurring injuries. Customised insoles help to redistribute pressure, correct imbalances, and support your stride.
What’s the Best Way to Treat Blisters Before and After a Race?
- Before: Use blister prevention tape on hotspots, apply anti-chafing balm, and wear fitted socks.
- After: Clean with saline, apply a sterile dressing, and avoid popping unless necessary.
Why Do Toenails Fall Off After a Marathon?
It’s often due to trauma from shoes that are too small or from repetitive impact. The nail may darken first, then detach. If painful, see a podiatrist for relief and proper care.
Is Foot Pain Normal After Long-Distance Running?
Mild soreness is expected. Sharp, persistent pain is not. Pain that worsens or lingers beyond a few days signals something more serious—like a stress fracture or tendon issue.
How Do I Choose the Right Running Shoes for a Marathon in Singapore?
- Get fitted at a proper running store with gait analysis.
- Consider your arch type, foot width, and training volume.
- Ensure breathability and good cushioning for Singapore’s humid climate.
When Should You See a Podiatrist Before a Marathon?
- If you’ve had past foot injuries
- If your shoes wear unevenly
- If you’ve had blisters or black toenails before
- If you experience pain beyond regular muscle fatigue
Post-Race Foot Recovery Tips
Whether you’ve just crossed the finish line at one of the marathons in Singapore or completed your own long-distance run, your feet deserve some TLC.
- RICE: Rest, ice, compression, elevation
- Foot soak: Epsom salt baths help ease swelling
- Blister care: Keep them clean and covered
- Toenail loss: Avoid running until healed
Book a recovery session with our team—we also offer shockwave therapy, sports taping, and manual techniques to ease post-race tightness.
Real-Life Runner Case: Nadia’s Story
Nadia, a 32-year-old office worker, trained for the Standard Chartered Marathon in Singapore while juggling work and family. By week 10, she began experiencing heel pain and assumed it was normal. A podiatrist diagnosed early plantar fasciitis and fitted her with orthotics, while a physiotherapist guided her through strengthening exercises and offload taping. Nadia not only completed her first marathon in Singapore pain-free — she beat her goal by 5 minutes.
Don’t Let Foot Pain Ruin Your Race
Marathon training is hard — but recovering from an avoidable foot injury is even harder. Invest in your feet. Whether you’re dealing with pain, preparing for your first marathon in Singapore, or chasing a personal best, our physiotherapists and podiatrists are here to help.
📍 With 11 clinics islandwide, help is never far.
Ready to run smarter, stronger, and pain-free? Book an appointment with us today!
