What Should I Do If My Feet Hurt While Running?
Foot pain is a common occurrence during running or walking, and many people may wonder what causes it. This condition is often referred to as plantar fasciitis, also known as runner's foot. It is mostly caused by prolonged incorrect running techniques and may manifest as soreness in the bottom of the foot after walking or running for a period of time. In severe cases, it can even lead to inability to walk, making timely intervention necessary. So, what should you do when experiencing foot pain while running? Here are some tips:
Treatment Measures for Foot Pain During Running:
- Apply anti-inflammatory ointments such as Voltaren at the painful spot when the pain is severe.
- Use kinesio tape on the bottom of the foot during running to prevent further inflammation of the fascia.
- Change your running posture. It is recommended to land on the heel first and avoid running on the toes.
- Relax the plantar fascia and muscles by stepping on a tennis or golf ball after running.
Effective Prevention Methods for Foot Pain:
- Minimize the use of sports shoes. It is better to wear shoes with less support, lower heels, and flatter toe areas. Avoid wearing shoes with excessively high heels or thin and hard soles for extended periods to prevent plantar fasciitis.
- Shift your weight forward when walking to increase blood circulation in the heel and reduce pressure.
- Choose shoes with moderate hardness when running to reduce heel pressure and prevent heel bone damage. Avoid running on hard concrete or uneven surfaces.
- Warm up before running to avoid joint and foot pain. For example, perform toe taps and foot stretches, which are helpful for preventing foot pain.
- Maintain a healthy weight as lighter weight reduces pressure on the feet. It is recommended that overweight individuals do not immediately start running for weight loss.
- Avoid standing or sitting for extended periods. Engage in moderate foot exercises to strengthen the muscles and ligaments, and perform exercises that promote leg blood circulation.
Remember, proper care and prevention are key to maintaining healthy feet and enjoying a pain-free running or walking experience.
