Foot pain is a very common condition among those who play sports. However, discomfort, swelling, pain, burning, or any other ailment can affect anyone and appear at any time. The pressure to which the feet are usually subjected when running,
whether due to weight, footwear, type of terrain, or other elements, can cause some pain and discomfort. However, if certain aspects are taken into account, it is possible to both relieve and prevent this discomfort.
Due to this and more reasons, it is necessary to take the health of the feet seriously. Therefore, in addition to choosing the right running shoes, let’s review how you can relieve your feet and what are the most common discomforts.
How To Relieve Foot Pain?
If you’re coming home from a workout session and your feet are sore, here are some home methods for near-instant relief:
• Soak In Hot And Cold Water
Start by soaking your feet in hot water for 3 minutes. This will increase circulation. Then, put them in cold water for 1 minute, to reduce inflammation. Repeat the process a couple of times until you feel improvement.
• Vinegar Application
Vinegar is capable of reducing tissue inflammation, so you can submerge your feet in a bucket of water that also contains two tablespoons of vinegar and salt. This will help relax the muscles.
• Clove Oil
The properties of clove oil allow it to increase blood circulation. To apply it, first warm your hands, pour in the oil and
Gently massage all swollen areas once or twice a day, depending on the intensity of the discomfort.
Most Common Pathologies Among Athletes
The regular practice of high-performance sports without due care or using the recommended equipment can lead to the development of certain pathologies, mainly among runners.
One of the most common is plantar fasciitis. This pathology is derived from an inflammation of the tissues that connect the heel with the toes and, generally, it develops as a consequence of a mechanical overload in the tread.
The most telltale symptom of plantar fasciitis is a throbbing pain near the heel that can be increased in the morning and can make it difficult to walk normally.
On the other hand, it is also very common among athletes to develop metatar salvia. This is a focused lesion on the sole of the foot and is felt primarily at the base of the toes. In some cases, the pain is concentrated in the metatarsal of the foot, able to incapacitate those who suffer from it to a certain extent.
Metatarsalgia can be caused by the practice of high-impact sports, by deformities in the anatomy of the foot, or simply by wearing shoes that are too tight.
What Are Pronation And Supination?
To understand why your feet hurt, you need to become familiar with the proper terms. In this case, athletes could be said to have one of these stride types: neutral, pronator, or supinator.
The neutral tread is one of the most common and, basically, it is the one that allows the weight of the body to be distributed throughout the foot, so it is also less prone to injury.
The pronators, on the other hand, bear all of their weight on the inner aspect of the foot, which creates an imbalance in distribution and can lead to pain due to pressure after intense exercise activities.
In the case of supinators, the rarest type of tread, the weight settles on the outside of the foot and, again, there is no equal distribution of weight that
Help prevent injuries, especially if you don’t wear proper running shoes when exercising.
Know Your Type Of Footprint
If you do not know what type of tread you have to choose a pair of shoes, you can choose one of these methods to find out:
• Checking The Sole Of Worn Sneakers
Take a pair of well-worn sneakers and take a close look at which section of the sole feels the most worn. If you notice that it is the internal one, then you have a pronating footstep. If it is the external one; the supinator
• Asking A Third Party For Help
An experienced trainer is able to help you identify your gait type just by watching how you run during one or more exercise sessions.
• Obtaining A Footprint Analysis
In many sports centers, you can find tread analysis machines, which are capable of determining the type. This is one of the most reliable methods.
Is It Possible To Prevent Foot Pain?
After ascertaining your type of footprint, it is possible to prevent foot pain or also reduce its intensity by following a couple of tips prior to the training session.
One of the most important focuses on footwear. When doing sports, it is necessary to consider various aspects that including the terrain, the intensity of the exercise, and its type, in order to choose the most ergonomic shoes.
For example, on sites like Top4Running you have access to a wide catalog of running shoes where you can find the right model for you, depending on the sport you practice and your type of tread.
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Added to this is the use of a special template for your type of tread. These items, if custom designed, are capable of helping your body to
distribute the weight throughout the foot, so that moving is more pleasant and less intense for your limbs.
Likewise, do not forget to do the corresponding stretching and warm-ups before any physical activity. The prior preparation of muscles and bones is very effective in preventing injuries during or after an exercise session.