At odds with your running feet?


Maybe you feel you could do with the exercise…. but sometimes your feet could really do with a rest!

Sore or aching feet after running is not uncommon. Even the most expensive, attractive, stylish, supportive and technically brilliant running shoes can leave your feet in some discomfort following a long road run or treadmill session.

The general rule seems to be the longer the run, the more the pain, but if you are new to running, or returning after a break, then even a short session can cause some soreness and discomfort.

Of course, if symptoms persist, then you should consult your doctor, but there are some basic home remedies can be applied which will give relief in most cases.

Rest – It all starts here as this is possibly the best cure for sore and swollen feet. Try and plan your workout to fit in before a period where you need to have minimal movement, and maximum rest. Try and stay off your feet for a period after your exercise to allow recovery. This sound common sense, which of course it is, however taking a moment to plan it, may mean it becomes reality more often than if it is left to chance!

Elevation – of course, you will know that soreness will be accompanied by its friend, swelling! Your feet will swell due to the amount of pressure applied during a run. This can cause blood to ‘pool’ in the area, as good circulation is reduced by the constant pounding of a run. This build-up of pressure will cause swelling.

So, once finished, during you ‘rest’ period, remove footwear and socks and elevate your feet above pelvis level. This should then allow the blood to circulate more naturally and effectively giving relief from the swelling.

Ice – Putting an ice pack on the affected area is often the choice of the aching runner. The cold of a towel wrapped pack helps relieve the pressure that builds up in your feet during a run, and should help reduce swelling, or even prevent swelling if you haven’t been affected already.

A 10 to m15 min session of ice should be long enough.

Immersion – Finally, try soaking your weary feet in a foot bath. Again 10 to 15 mins should be fine and the temperature can be warm, to sooth and relax, or cold, to work like an ice pack and reduce pressure.

All of the above appear simple steps, but the best possible approach would be to make sure you plan the time to see if they can assist in your recuperation time, after that hard treadmill session, or exercise run. Good luck!

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