Pain in the forefoot after running

Running is a very good form of exercise for the human body, because it is not only easy to operate, but also has obvious effects on reducing fat and detoxifying the human body. However, when running, you must pay attention to your running method and the force on the soles of your feet. Some people suffer from severe pain in their feet after running because of improper use of their feet. So how should we solve the problem of foot pain after running?

Many people feel sharp pain in the forefoot when running. In severe cases, it is difficult to even walk, which is really painful.

What to do if your foot hurts before running

1. Continue under control

For ordinary people, if they don’t have the habit of regular exercise before, short-term overload 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 the running training reaches a certain period and a certain amount, and the body adapts, symptoms such as muscle soreness and foot pain will gradually disappear.

2. Go to the hospital and ask the doctor for help

For beginners who really feel uncomfortable, they can choose to go to the hospital. Doctors will usually prescribe anti-inflammatory and analgesic drugs for you and then recommend you to do strength training. Muscle strength is like the fuel for the exercise process. If there is enough fuel, there will be no problem with power. If the fuel is insufficient halfway through the run, the cartilage, ligaments, tendons and bones will begin to wear out. After a period of time, you will start to experience knee pain, joint pain, or pain in the soles of your feet.

3. Effectively relax and exercise your feet

Plantar stretching

There are many ways to stretch. The simplest one is to grab the front half of the foot with one hand, grab the heel with the other hand, and pull the aponeurosis to both sides with both hands.

Plantar muscle exercises

Take a plastic bottle filled with ice water and step on it, rolling it back and forth. You can also practice rolling a towel with your toes and picking up marbles (or anything of similar size) with your toes. Simple and easy.

Small ball massage

Take a golf ball (or other similar-sized ball) and massage it over your feet from front to back. Pay attention to applying force to each part, massage the middle and edge parts, and stay in each pressing area for about 15 seconds. When you are done, press from back to front.

Arch support

If conditions permit, you can buy an arch pad and put it in your shoe to support the arch and reduce the deformation impact of the arch during exercise. It can also provide better support for the foot. This method can be used not only when running, but also when walking normally. It has certain effects on plantar fasciitis and Achilles tendonitis.

Do more toe exercises

If you have strong arches and toes, you won't have to worry about plantar fasciitis. The simplest way to exercise is that when you are at home surfing the Internet or in free time, you can move your toes anytime and anywhere. For example, toe grip: stand or sit, place your feet flat on the ground, shoulder-width apart, and do the toe grip 60 to 90 times in a row. You can do this exercise barefoot or in soft flat shoes and repeat it several times a day.

Why do my feet hurt when I run?

There are 26 bones in the human foot, of which the calcaneus is the largest. The heel exists to provide effective support for a person's weight. When people walk, the pressure on their feet is 1.25 times their normal body weight, and when they run, it is as high as 2.75 times. In this case, if there is any inherent disadvantage in the structure of the foot, or the running posture is incorrect, or the shoes are inappropriate, it will easily cause heel pain. Because in this case, the pressure on the heel is much greater than normal.

For this disease, prevention is always better than cure. When running, you should first choose shoes with moderate hardness and softness, and control your weight. If you are lighter, the pressure on your feet will be relatively reduced. In daily life, try to avoid standing, sitting, or walking for long periods of time. It is best to do moderate foot exercises to enhance the strength and elasticity of muscles and ligaments, and do more exercises that are beneficial to promoting blood circulation in the legs.

If you find that you have started to feel pain, you can eliminate inflammation through physical therapy, such as ultrasound and physical factor therapy. You can also wear insoles to treat plantar fasciitis. The use of therapeutic insoles can reduce the pressure generated when the heel touches the ground and reduce strain, thereby relieving pain.

How to run the most correct and healthy way

It is best to warm up before running. You can stretch your arms and legs appropriately, which can relieve muscle tension after running and stretch the muscles to expand the range of motion of the joints.

Appropriate shoes and clothing. It is best to wear professional running shoes when running. They don’t have to be expensive, but they must be suitable for your feet. The wrong running shoes will not only affect your comfort when running, but may also cause injury. The same goes for clothes, which should be loose and comfortable. Avoid tight, non-stretchy clothes, which will affect your comfort.

Correct running posture. The correct running posture is to raise your head and look forward, naturally relax your shoulders, stand straight with your back and chest up, make fists and swing your arms naturally at 90 degrees, breathe regularly, exhale once for one step, exhale once for two steps, exhale once for two steps, exhale once for three steps, exhale once for three steps. This is the way to maximize the effect of running.

Mistakes to avoid when running

1. Cadence is too low

Running speed is determined by two aspects: cadence and stride length. When many novices try to speed up, they will first try to increase their stride length - that is, take very large steps. This often reduces the step frequency, making running inefficient and easily changing the running posture, increasing the risk of injury.

The recommended cadence is 180 steps per minute, and most of the world's top long-distance runners follow this number. During normal training, runners can consciously record the number of steps they run in 15 seconds, and then multiply it by four to estimate the number of steps in 1 minute.

The benefit of a high step frequency is that it can make your steps lighter, reduce the time your feet are in contact with the ground, reduce energy consumption, and increase running efficiency.

2. Insufficient landing cushioning

Forcibly increasing the stride length at a low step frequency will often cause gait problems for runners. When the foot is extended too far forward and the heel touches the ground, the hip, knee and core of the body will produce a "braking effect" after the foot strikes. The impact will be transmitted through the foot to the knee and hip joints, increasing the risk of injury.

Conclusion: Through the above article, do we have a certain understanding of the relevant knowledge about forefoot pain when running? There are many reasons for forefoot pain when running. For the forefoot pain when running introduced above, we still have to find the correct way to deal with it.