Running and sore the soles of the feet. What are the symptoms? How to prevent?

Running and sore the soles of the feet. What are the symptoms? How to prevent?

When it comes to "running and sore the soles of the feet," the most common and known symptom among runners is Plantar Fasciitis, an inflammation of plantar fascia characterized by a long strip of islands from the heel bone to the toes.

Running and sore your feet. What are the symptoms?

A bruising secondary disease causes pain in the heel or middle of the foot. The pain often feels like a prick with a needle or a flush of pain. Especially:

- First step after waking up: The pain is most severe on the first step out of bed in the morning, or after sitting down for a long time and standing up.

- When running or walking for a long time: The pain improves when starting to walk for a while, but returns more pain if the foot is overused.

- Late stages of the run: The pain often becomes more severe during the final stages of the run.

If left out, pain can become chronic and affect daily living.

Causes of metatarsal sore in runners

The main reasons why runners have bruising secondary diseases, usually from overuse and other factors:

- Increasing distance or speed too fast: Excessively heavy drills or sudden intensification, causing the fascia under the feet to bear too much impact.

- Inappropriate running shoes: Shoes that are too thin on the ground, do not support paw, or old shoes that have expired. Will not help reduce impact well enough.

- Running on a hard surface: Running on concrete or hard ground regularly, requiring the feet to bear repeated shocks.

- Abnormal foot structure: People with flat feet or high paws (high arch) are more prone to bruising shoes than usual.

- Excessive body weight: Increased body weight will cause higher pressure on the soles of the feet.

- Firm calf and hamstring muscles: These strained muscles will affect the function of the fascia under the foot, requiring more load.

How to Prevent and Care for Foot Sore

Prevention is most important to avoid bruising secondary disease from the beginning. If symptoms are present, proper care will help improve symptoms.

1. Protection

- Gradually increase the distance: Apply the 10% rule is to increase the total distance by no more than 10% per week.

- Choose the right shoes: Choose running shoes that suit the foot shape and running characteristics, and the shoes should be replaced when the recommended service life is reached (about 600-800 kilometers).

- Stretching: Both calf and hamstring muscles should be stretched consistently, both before and after the run.

- Strengthening foot muscles: Training to bend your toes or stand tiptoe will help strengthen the small muscles in your feet.

- Weight control: Keeping the weight at the right threshold will reduce the pressure on the soles of the feet.

2. Primary care when symptoms are present.

- Ran Break: Ran breaks and activities that require excessive foot weight to give the body time to recover.

- Cold compress: Cold compress in pain area for 15-20 minutes to reduce inflammation

- Stretch the fascia under the feet: Use your hands and toes to drown until you feel taut under your feet, hold for 20-30 seconds, repeat 3-4 cycles, and do so every morning before getting out of bed.

- Use shoe pads: Using heel pads or soft paw pads will reduce pressure and reduce pain.

- Consult a specialist: If symptoms do not improve after primary self-care, a specialist orthopedic doctor or physical therapist should be consulted for the correct diagnosis and treatment.

Running is a great activity, but listening to your body voice and taking care of yourself the right way will allow you to run consistently and be happy with every step you take.

# Run # Bruised secondary # Runner # Practice running # jayrunsth