Share in WhatsApp
How to get rid of foot pain after running
- Causes of pain after running
- Ways to get rid of pain
- Prevention of delayed onset muscle soreness
- Recommendations for training
The occurrence of delayed onset muscle soreness after running is normal for beginners in fitness. But when my legs ache from experienced athletes, long leading an active lifestyle, it raises some questions. Although to get rid of the pain completely fail because of physiological of this process, then reduce the manifestation of these unpleasant feelings it is possible.
Causes of pain after running
Due to the fact that running is a natural activity, many beginners do not think about how to carry out such training, and what running technique you use and how to prepare for it. Mostly athletes are more interested in choosing the right clothes and shoes, although it is not a precondition to the effective and safe cardio.
The main causes of pain after Jogging:
- No warm-up or defective carry it out.
This preparatory stage is a very important aspect of safety, productivity, training and well-being after him.
- Choosing the wrong speed and duration of running.
On the body should help him exercise, or a little more to receive progress otherwise provided stress to the body will manifest pain in the muscles.
- Incorrect position of body and equipment movement.
Back during the run should be kept straight, but the body is slightly tilted forward. Running, put to earth, you must first heel, and then roll the foot on the toe, the hands should also move to the beat of the feet.
- No less important stage of the training than warm-up, is the hitch.
At the end of the run should gradually slow down movement, then gradually move to the step, then stop and perform a set of stretching exercises. They will help to relax your muscles and relieve them of unnecessary tension.
- The mismatched shoes.
Planning to run on hard surfaces such as on asphalt or tile, it is best to choose a special pair of running shoes with shock absorbing soles. Otherwise there is a risk of injury of the foot or heel, and prolonged exposure can harm the spine.
- Too much load.
Training any muscles of the body, you need to give them time to rest, and at very frequent workouts muscles no time to recover and signal about it with the pain.
- Flat feet or other foot deformities.
This problem can cause pain in the legs and feet, because the load in this case is not able to be distributed evenly.
Also pain can occur due to some old injuries that completely restore failed. Depending on their state of health should be varied and match the load individually.
Ways to get rid of pain
After a long break in fitness activities delayed onset muscle soreness as a result of the run will arise in any case, as muscles and joints unaccustomed to the load. After several training sessions this sensation will weaken, but the first time from the pain will not work to get rid of completely, but only reduce its symptoms. This prevention is very important, the main methods of which are described in the next section.
In order to reduce an already existing pain directly after a workout to take such measures:
Prevention of delayed onset muscle soreness
Prevention of pain after running is not only performing the warm-up and cool-down. Activities help prevent discomfort in the muscles and joints of the feet after a strenuous cardio are:
Preventing described the appearance of pain, you can not only make more comfortable your post-workout period, but also to improve the efficiency and safety of the classroom.
Recommendations for training
In addition, you should also pay attention to some non-obvious nuances of Jogging:
Uses photographs Shutterstock