Hi and welcome to the Mohsin Salya blog. Foot injuries are some of those most commonly experienced when running. It’s important that you find ways to limit your chances of injuring your feet, so you can run safely at high speeds, for long distances. Here I explain how to prevent foot pain when running.
It’s wise to invest in high quality trainers for running. Opt for trainers which are comfortable. They should support your insteps and the tops of your arches, to minimise your chances of developing foot pain. You should also replace your trainers every 425 miles you run, as at this point, the cushioning on your shoes will have started breaking down, making it feel uncomfortable when you run.
Shape Magazine advises you to pamper your feet before and after you run to prevent pain. Before running, use warm up exercises such as walking lunges to get the blood flowing around your foot muscles. Once your run is over, massage your feet to ease any tension. It’s a good idea to roll a lacrosse ball slowly across the arches of your feet, resting it on points of tension, to ensure they recover well.
Running places pressure on the soles of your feet. Try sole strengthening exercises to give you better propulsion, making it easier for you to run faster, for longer. Popular exercises include big toe raises – where you place your feet on the ground, lifting your largest toes and arch lifts. Here you put your feet on the ground and push your heels and toes down, so you’re raising up the arches of your feet.
The better your running technique, the less likely you are to develop foot pain. When running, your feet hit the ground around 1,000 times per mile, so if you’re not careful, you can do some damage. Try striking the ground with your forefoot instead of your heel, as the latter increases the risk of injury. Also if you can hear your foot hitting the ground, you’re running to hard, so try to tread very lightly.
Your feet need to recover from the pressure of running. It’s wise to rest and relax, so you don’t raise your chances of foot injury the next time you hit the track. Here you might want to consult my post-run check-list to ensure you rest properly after a session. Doing simple things like elevating your legs to improve blood circulation and eating a nutritious meal to get your energy levels up can work well.
It’s a good idea to be sensible and stop and rest immediately if you start developing pain in your feet. This will ensure that you don’t turn a minor problem into a major issue which could stop you running in the long-term. Care for your feet and you’ll be able to sustain a healthy running schedule.
Until the next time,
Mohsin Salya.