Why Do Physical Therapists Care About Running Socks?

For many runners, foot health is often overlooked in favor of training plans, mileage goals and race results. Yet how your feet function plays a critical role in performance, injury prevention and long-term mobility. In this blog, you’ll learn why physical therapists care about running socks and foot health. You’ll also discover how improving foot care may be the missing link that helps runners move more efficiently today while continuing to run and walk pain-free later in life.

One simple change that can elevate foot health is choosing the best socks for runners. By switching to performance toesocks, you can transform your foot health, allowing each toe to achieve natural toe splay, improve sensory feedback from the ground and reduce friction that leads to blisters. These benefits extend beyond comfort and may contribute to better balance, stronger feet and overall wellness as we age.

To better understand the role toesocks play in running and foot health, we spoke with Doctors of Physical Therapy who are also experienced ultrarunners. As Athletes and members of Team Injinji, these doctors use toesocks in their personal training and recommend them in their clinical practice. Below, our physical therapists share why they run in toesocks, how toe separation supports pain management and why they often recommend them to runners and patients focused on performance, injury prevention and longevity.

Aimee Warnke, Ultrarunner, PT, DPT, DSc, OCS, FAAOMPT

Butch Slabach, Ultrarunner, Doctor of Physical Therapy (DPT) 

Parker Farabee, Ultrarunner, Doctor of Physical Therapy (DPT) 

Longevity and foot health should be top of mind for serious athletes and wellness seekers. Proper foot care starts with your toes, especially with the big toe, which needs to be in proper alignment to initiate propulsion when we run and walk. Dr. Conley, Founder of Gait Happens, a Colorado-based online education resource focused on foot health reported to the New York Times that “toe weakness is the single biggest predictor of falls when we get older,” and “having strong feet with dexterous toes is important both for health and fitness.”

Because your feet are your foundation, issues that start there can ripple through the entire body. Untreated foot dysfunction can alter movement patterns and contribute to problems in the knees, hips and back.

• First, take a toe dexterity test. The New York Times offers a 3-part test to assess your toe strength. Take the test here.

• Talk to a specialist. If you are in pain (or simply want to improve your health), seek professional help from a podiatrist, orthopedic surgeon or physical therapist. Professionals can assess your gait and recommend advanced techniques, foot strengthening exercises and footwear that can reduce pain from bunions. Don’t be afraid to ask for a second opinion and seek out professionals who specialize in treating running foot injuries.

• At home and non-surgical improvements. Self-footcare includes wearing toesocks and toespacers. Do they look funny? Yes, but they work to put your toes and feet back in their natural alignment, which can help to prevent blisters, reduce the chance of bunions and improve gait issues that affect other joints.

Running without paying attention to the health of your feet is like driving a car and never getting new tires. It’s only a matter of time before your feet are going to need some attention. Here are some of the most common pain points that people experience in their feet.

NOTE: The following are notes from our team of runners and athletes. For medical advice on your unique situation, consult a doctor or professional.

• Bunions: Bunions affect about a third of people at some point in their lives. While surgery is an option, there are many non-surgical approaches you can try with the help of a Physical Therapist and Doctor, such as red-light therapy for bunions, dry needling, Electrical Muscle Stimulation, manual therapy for soft tissue release, or shockwave therapy for bunions. Self-care solutions often involve switching to shoes with wide-toe boxes, embracing Injinji toesocks for more natural toe alignment, and using silicone toe spacers at night. Read more here.

• Blisters: Blisters and hot spots between the toes are a very common issue for runners and hikers, especially as the miles stack up. Injinji toesocks help prevent blisters by wrapping each toe in performance fabric to prevent skin-on-skin friction. Elite Athletes like Courtney Dauwalter race 100+ miles in them and finish Blister-Free.

• Bursitis: Bursitis is a common overuse injury seen in runners and endurance athletes. The bursa is a fluid-filled sac that lubricates and softens the blow of impact on your joints and bones. When this sac becomes inflamed, it can lead to pain (especially in the heel), redness and swelling. Ice, anti-inflammatory medicines and proper footwear can help relieve pain.

• Hammertoes: Hammertoes are a very common, but annoying occurrence. They occur when toe joints point up rather than lying flat and often happen alongside bunions, corns and calluses. It is best to consult a doctor, however, toe strengthening exercises, toesocks, wide toe shoe boxes, and toe spacers can help to improve symptoms.

• Plantar Fasciitis: Plantar fasciitis is a common runner’s foot injury. Pain most commonly occurs in your heel and may feel worse in the morning (right when you step out of bed). Over-the-counter NSAIDS (like Ibuprofen), ice, and supportive cushioned shoes and socks can help relieve symptoms. Injinji’s thickest running socks, the Ultra Run series, offer targeted padding in the footbed and heels, making this sock good to pair with orthotics, and shoes with cushioning.

• Nerve Pain: Individuals suffering from peripheral neuropathy in their feet struggle with sensation and mobility. The best thing to do is chat with your doctor. Ask about the positive effects of toesocks. Many Injinji customers have reported that they experienced relief from Compression socks and toesocks.

  • Neuropathy Lifesaver: “I broke my ankle badly about two years ago. (Surgery and plates and screws) Ever since then my toes have been a bundle of messed up nerves. It can get so bad that I can understand how someone could get hooked on pain meds just to escape it. Toesocks have helped SO MUCH to mitigate it. I am not overstating when I say it’s like night and day on the days I wear my Injinji socks vs. when I wear regular socks. The first night I tried them on I wish I could say I didn't have a little cry. There is nothing in this world quite like relief from chronic severe nerve pain.” - Thomas, Injinji Customer

In the realm of foot health, toesocks are a cornerstone of healthy foot alignment and offer protection against blisters, especially for those navigating long hours or miles on their feet. Discover their benefits here. By pairing toesocks with toespacers or wide toe shoe boxes, you can make improvements to your foot health.

Aimee Warnke, Ultrarunner, PT, DPT, DSc, OCS, FAAOMPT reports, “I can’t emphasize enough the importance of good socks! I used to get blisters constantly until I switched to Injinji. Their toesocks plus a protectant (Aquaphor or Salty Britches are my go-tos) have been gamechangers for me.”

Discover for yourself why toesocks are the best socks for runners!

Start here:

• For First-Timers: The Run series

• For Long Distance Runners and Ultrarunners: The Ultra series

• For Hikers: The Outdoor or Liner series

• For Fun Patterns Runners Love: The Artist Designed series

Keep reading about the best socks for runners with foot pain and bunions here.