The best way to prevent foot pain when running

Life lies in exercise. Many people have the habit of doing morning exercises, but their feet hurt when they run. This is normal for beginners, just stick to it for a period of time; for people without joint and muscle diseases, it is mainly caused by insufficient muscle strength.

First: Analysis of foot pain when running

For novice runners, if they don’t have the habit of regular exercise before, short-term excessive exercise will indeed cause some physical discomfort, which is a normal reaction of the human body. If you encounter this situation, you can continue to increase the dosage gradually if you feel you can bear it. Once you have been running for a period of time and your body has adapted, symptoms such as foot pain will gradually disappear.

For people without joint and muscle diseases, foot pain is mainly caused by insufficient muscle strength. If you run out of muscle strength halfway through a run, your cartilage, ligaments, tendons, and bones will begin to wear out. After a while, you will start to experience knee and foot pain. Therefore, it is recommended to cross-train aerobic running and strength training, for example, running one day and strength training the next day. This is a safer training method that will not cause any injuries.

Second: Measures to prevent running foot pain

1. When running, you should first choose shoes with moderate hardness to reduce heel pressure and prevent calcaneal injury.

2. Try not to run on hard concrete or uneven roads. Don't think that running on uneven roads can solve foot pain. On the contrary, it will aggravate the inflammation.

3. Warm up before running to avoid joint pain, foot pain, etc. For example, putting your toes on the ground, standing up your feet, and doing some plantar stretching can be very helpful in preventing foot pain.

4. Control your weight. If you are lighter, the pressure on your feet will be relatively reduced. It is recommended that overweight friends do not start losing weight by running right away.

5. Do not do foot massage blindly. Some runners will do foot massage when they have foot pain, thinking that the more painful the better. However, foot massage may actually lead to plantar fasciitis.

6. In daily life, try to avoid standing, sitting, or walking for long periods of time. It is best to insist on moderate foot exercises to enhance the strength and elasticity of muscles and ligaments, and do more exercises that are conducive to promoting blood circulation in the legs.