Contributed by Jennifer Andrews, Catalogs.com Top 10 Guru
Ankle and foot injuries resulting in foot pain is commonly experienced in runners of all levels.
Foot pain that is left untreated may lead to discomfort, decreased mobility and the inability to run efficiently. Always consult with a Doctor or a trained health professional if you experience an injury that affects your well-being to determine the best methods of treatment. Under the guidance of a health professional, try a few of the following top ten foot pain and running solutions to help you heal faster and return to an exercise regimen.
10. Ice
Relieve acute foot injuries and decrease foot pain by applying an ice pack to the inflamed or painful area. Signs of inflammation include swelling, warmth, redness and limited mobility.
9. Stretch
Stretching is one of the best preventative measures to add to a repertoire of foot pain and running solutions. Stretch the muscles of the lower leg, including the calf muscles and shins, the ankle and sole of the foot regularly to decrease foot pain from running.
8. Rest
Rest is the appropriate solution to foot pain that increases over time, affects your ability to walk and run and that shows no signs of improvement. Try non weight-bearing exercises such as stretching and ankle range of motion to alleviate pain.
7. Strengthening exercises
Strengthening the muscles of the lower leg, ankle and foot is one of the top foot pain and running solutions to add to your rehabilitation list. Try exercises such as toes raises to strengthen the calf muscle, or muscle at the back of the leg, which can decrease the stress placed on feet whilst running.
6. Physiotherapy
Physical therapists are trained health professionals that can properly assess your running-related foot injury and decrease pain with ice, modalities such as ultrasound and a gradual exercise program.
5. Footwear
Decrease foot pain from running by wearing the appropriate running shoes for your feet. Seek footwear with the proper support and cushioning for the distances you run by consulting with a foot specialist or reputable running store.
4. Building mileage
Running too much mileage too fast can bring on all sorts of uncomfortable injuries including foot pain. Reduce the risks of injury and decrease foot pain by gradually building the distances you run each week.
3. Cross-training
A list of foot pain and running solutions should include cross-training to help maintain fitness while staying away from activities that cause pain. Try biking or swimming to keep your heart rate up while taking the load off your feet.
2. Foot bath
At the end of a run and long day, it’s common to have foot pain, soreness and aches. Alleviate tension and discomfort by soaking feet with scrubs and salts in warm bath water to soothe your tight tootsies.
1. Vary terrain
Switching up your running terrain can help relieve foot pain from running-related injuries. Avoid running on hard asphalt areas when can be hard on the small bones and joints of the feet in favor of side-walks, grass or treadmill belts with cushioning.