So, you’re someone that likes to run, and you like to run a lot. That’s great, except your running is causing you to be in a lot of pain. Why would you have foot pain while running?
What causes the foot pain and, most importantly, how can you make it stop so you can get back into your normal running routine without a lot of problems.
As you may expect, the answer is fairly straightforward. The foot of the normal jogger hits the ground with two to three times the typical body weights.
As indicated by a number of research studies, in as short of a span as three miles, a runner of average weight (let’s say approximately 150 to 160 pounds) will exert over 150 tons of pressure on their feet during their run.
That’s a lot of pressure, and it’s no wonder that your feet hurt when you’re done running (or even while you’re doing it!).
Foot pain because of running can stretch from minor aches and pains to possibly debilitating wounds. There are five common types of pain that you may experience as a result of running on a regular basis.
One of the most common types of pain during running is in the heel. Generally, heel pain is because of an incendiary condition called plantar fasciitis.
The plantar sash is a band of tissue that connects the base of the heel to the main part of the foot and is especially susceptible to strains and sprains if you are running on a regular basis.
Another issue that you may have to deal with is called over-pronation, which is an unnecessary internal turn of the foot as it hits the ground.
This issue can result in strain on the tissues of the foot and, in the end, lead to foot pain. Running shoes with solid support can help keep this issue at bay most of the time.
There is a condition that you may have to fight off as well that is best known as rankles.
Grating between your skin and shoes can result in rankles, which are dry, painful, and can bleed at times as well.
This foot pain issue could be started if your shoes don’t fit you correctly and or if your shoes are really wet when you are walking or running.
You will hear about a lot of runners who have problems with tendinitis. Disturbance and swelling of tendons in the feet prompts tendinitis and frequently influences the foot’s arch. It could be brought on by trying too hard and running too fast or too far.
Running shoes that are not large enough for your feet can make the toes to hammer against the front of the shoe each time the foot hits the ground, bringing about pain because of the trauma.”
Frequently toenails will start to have issues when this happens; they will change color and even fall off sometimes.Make sure that your shoes are big enough, and you can avoid this problem for the most part.
Wearing running shoes particularly intended for the game can help forestall numerous foot pain issues while you are out running.
Running shoes have additional cushioning to pad the effect of hitting the ground constantly, and are developed to give support to your foot’s arch.
Shoes and sneakers that are made for different exercises, for example, tennis, basketball, or soccer,might not have these sorts of features.
Numerous sorts of running shoes are intended for different foot sizes and how large the person’s stride is.
It’s best to shop for running shoes in a running store, where staff can assess your walk and propose running shoes that will address your particular foot grievances.
There are other things that you can do in order to reduce the stress and pain on your feet during running as well.
Before you get started, you want to make sure that you stretch and warm up. Professionals proposestretching before activity to lessen the strain on your body, specifically your joints, muscles, and tendons.
Warming up with a few minutes of slow based walking before you start runningcan likewise help avert wounds as well. Take walking breaks while you are running as well.
Walking causes a great deal less pain and stress to the feet, so stopping in between bursts of running can help you to reduce the amount of pain that you are feeling during and after your running.
Always be sure that you begin gradually. Developing speed, pace, and perseverance can additionally help avoid foot pain because of abuse.
Don’t build your mileage more than 5 or 10 percent per week, otherwise you could end up with some more pain in your feet while running.
Keep your feet dry. Sweaty feet can prompt rankles and irritated parasitic contaminations. Wear socks that are made to get rid of extra sweat.
Avoid 100% cotton socks, too. Cotton socks can get to be immersed with dampness rapidly. Powdering the feet before running can additionally help keep them dry.
Stop in the event that you feel foot pain. Pain is your body’s method for letting you know that something isn’t right. Keeping on running could transform minor foot pain into a significant damage.
Run on the right surfaces. Soil is the ideal territory for preventing foot pain on the grounds that it’s softer and ingests a percentage of the effect when the foot hits the ground.
Cement and black-top are less alluring in light of the fact that they’re hard and unyielding, which could prompt harm.
So, if you’re conscious of it and you make sure that you are taking care of it properly, you can still enjoy your runs without worrying about messing up your feet even more.
With some simple changes to the way that you do things and some help from a doctor, you will be able to figure out how to fix your feet and hit the ground running once again.
Try these suggestions for yourself and see the difference it can make for your running and your foot pain.