How to prevent heel pain after running?

Many people may have had this experience: after running for a long time, they will experience heel pain, although there is no sprain or other injury to the body, and the pain will improve on its own after a period of time. However, heel pain always causes a lot of inconvenience, so people hope to avoid heel pain after running. So, how to prevent heel pain after running?

First, choose the right shoes. Inappropriate shoes may result in insufficient support for the foot or ankle joint, which may not only cause foot pain but also lead to sprains. If you are wearing old shoes, you should pay attention to the impact when the soles of your feet and heels touch the ground. The impact should not be too great, and the friction of the soles should not be sufficient. Shoes should not be too tight, as this can easily compress the nerves in the feet and cause pain.

Secondly, do not exercise on hard surfaces. Running on cement or asphalt roads is very hard and can easily cause foot discomfort. If there are meadows or woods near your living area, you can consider finding a running route that suits you. It is best to exercise on a playground, and rubber surfaces are best for running.

Again, warm up your feet before exercise. As we all know, we need to warm up before running and slowly get into the state, but don't ignore the warm-up of the feet. You can start by walking or jogging. You can also do some warm-up exercises to get into the state, such as stretching the muscles in the soles of your feet and legs. Activating the leg muscles can also help protect the feet from injury.

Finally, exercise within your ability. Generally speaking, pain is often a signal from your body. If you feel pain in your feet after running, you should analyze the cause. If you force yourself to continue exercising, you may risk further injury. If you plan to extend the distance of your running exercise, you should increase it gradually instead of increasing it all at once. You should allow your body to slowly adapt to longer distances and greater amounts of exercise.

If you want to prevent heel pain after running, you must do the four points mentioned above, so that you can effectively avoid heel pain after exercise. Remember that no matter what sport you do, you must do it within your ability and stop when you have had enough. Never rush for success, as this will often lead to sports injuries.