How to Pamper Your Feet Post-Workout

Fitness walking and running can give the feet a pounding. How can you refresh, revitalize, and pamper your feet after a long walking workout? How can keep them in the best condition for your next workout? Going for a spa pedicure and foot treatments is a luxury most of us can only afford rarely. Luckily, there are many ways you can pamper your feet at home.


Soak in a Foot Spa

Woman's feet in Homedics Jetspa Pedicure Spa
Courtesy of

A nice soak after a long day on your feet (or an intense workout) can help restore the feet.

Warm water is soothing, and if you want to soften up calluses or reduce cracks, adding a squirt of dishwashing liquid can reduce bacteria and help moisturize.

In a pinch, you can use two plastic bags to soak your feet. But you'll likely far prefer a foot spa with jets and bubbles. There are many models available.


Use an Epsom Salt Soak for Blisters

Bag of Epsoak Epsom Salt
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If you have hot spots or blisters on your feet, add a half cup of Epsom Salts, bath salts, or even regular table salt to the water in your foot bath. This will reduce swelling and help to dry out the blisters. Some people also think it is very refreshing..

However, if you use this, be sure to rinse well and then moisturize your feet afterward as it will also dry the skin.


Try a Foot Scrub

Tree Hut Shea Sugar Scrub
Courtesy of Amazon

Use a foot scrub at the end of the soak to gently remove dead skin, sweat, and dirt. You want to be gentle, as you don't want to irritate any hot spots.

If you are training for a half marathon or marathon, you don't want to remove too much callus as a little helps prevent blisters.

There are many different kinds of scrubs, from sugar to ground grapeseed and bamboo. You might look for those with natural fragrances or no fragrance rather than fake perfumes.


Slather on Mint Energizing Foot Cream

Bottle of Mary Kay Mint Bliss Energizing Lotion
Courtesy of

After the soak, keep moisturizing with a foot cream. Mint lotions feel energizing as they cool and mint is a natural fragrance. The moisturizer will help keep calluses soft and prevent cracks.

Remember, a little callus is good for distance running and walking. Save the pedicure till after your big event.


Put Your Feet Up

Courtesy of Amazon

Blood and fluid tend to pool in your lower legs. Lying down with your feet up after a long workout or a long day on your feet helps reduce the swelling. It's more comfortable to have good support under your knees when you put your feet up.

While you can certainly use pillows, the Leg Lounger is specially designed for this purpose. It adjusts easily for angle and firmness.


Indulge in a Foot Massage

woman's hands massaging foot

Stockbyte / Getty Images

Now that your feet are clean, continue the pampering with a foot massage. You can give yourself a foot massage or enlist the help of a friend or loved one. 


Give Yourself a Home Pedicure

Woman's feet in flip flops standing in clover

Karly Pope / Getty Images

Do your feet feel better when they are pretty? Just remember that a little callus is good, so don't go overboard with removing them.

You can even paint over a black toenail or that spot where a lost toenail used to be.


Get the Right Sandals

Man's feet in sandals standing on top of rock pilo

 Staffan Andersson / Getty Images

You may be tempted to just put on any old flip flops after your workout. But flat flip flops won't give your feet the support and cushion they need even more after a long day on your feet or the pounding from a workout.

You will get more comfort and relief if your flip flops or sandals have the arch support and cushioning you need.

By Wendy Bumgardner
Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events.