What causes pain in the instep when running?

If you experience pain in the instep while running, it is quite common in life. There are many reasons for pain in the instep, such as inappropriate running shoes. You should use special sports shoes when running. If the shoe material is hard, it will repeatedly rub the instep and cause pain. Of course, if the amount of exercise is too much or if you do not warm up before running, it may cause pain in the instep.

Why do I feel pain in my instep after running? 1. The running shoes are not suitable

If the running shoes you wear are too small, or if you wear shoes that are not suitable for running, such as high heels or leather shoes, your feet will be squeezed unreasonably every time you put your foot down, which will cause pain in the instep.

2. Poor elasticity of the running field

The running surface is too inelastic and too hard, like running on hard cement. When your feet land, the ground is too hard, which causes too much impact on your feet and causes pain in the instep.

3. Not warming up before running

Not doing warm-up exercises before running can easily cause injuries to the muscles in the body that have not been mobilized during running, and pain in the instep of the foot while running may also occur as a result.

4. Incorrect running posture

Using an improper running posture, running with your feet turned outward, or having a large stride may increase the pressure on your feet. In addition, landing on the forefoot when running can easily cause a large impact on the foot bones, resulting in instep pain after running.

5. Excessive exercise

Excessive running can easily lead to excessive fatigue of the body's muscles and cause soreness due to the accumulation of large amounts of lactic acid. This is also one of the possible reasons for soreness of the instep muscles after running.

What to do if your instep hurts after running? 1. Stretch your foot muscles

For instep pain caused by lactic acid accumulation during running, you can stretch your feet and legs after running to relax the muscles of your feet and legs, promote local blood circulation, and help relieve instep pain.

2. Massage your feet

If you experience pain in the instep while running, you can massage and knead the painful area to promote blood circulation. While relaxing the muscles, it can also accelerate the decomposition and excretion of lactic acid in the muscles, thereby relieving the pain in the instep.

3. Apply hot compress

If you experience pain in the instep due to excessive exercise, you can apply heat to the sore area by placing a hot towel or hot water bottle on the sore muscle. It not only promotes blood circulation and improves metabolism, but also relieves and recovers muscle soreness.

4. Soak your feet in hot water

Soaking your feet in hot water after running can also help promote blood circulation and effectively relieve pain in the instep.

5. Seek medical attention promptly

If you feel severe pain in the instep after running, it is recommended that you seek medical attention in time to avoid instep pain caused by local tendon strain.