(This article was originally posted at www.alamo180.com, where I am the Assistant Run Coach and love helping runners make it to the finish line safely while having fun and learning.)
Aching Feet? One of our runners had been experiencing foot soreness following our long run last Saturday. Many of us have been there and it is not fun.
Our feet are complicated – a human foot is made up of 26 bones, 33 joints, 107 ligaments, 19 muscles and tendons. The 52 bones in your feet make up about 25 percent of all the bones in your body! So, there’s a lot going on in our feet, and since we can’t run or walk without them, we definitely need to take care of them.
Here are three things you can do to help your feet recover. And it’s not just from a long run, it can be from a long run, an 8 hour day of working on your feet or walking the kids through the amusement park or dancing at the club till the crack of dawn.
1. STRETCH your feet. But don’t stop the evening after the long run, keep doing it. Stretch your feet several times a week. I love using golf balls to roll under my feet, but there are lots of other effective stretches. Here’s a link to 5 great ones:http://beta.active.com/fitness/Articles/5-Foot-Stretches-to-Prevent-Injuries
2. ICE your feet. Just get a tub of ice water and dunk them in for about 10 minutes. You can do this as often as you can tolerate. This will minimize any swelling that can sometimes occur after a long run and also provide temporary pain relief.
3. ELEVATE. While you know I’m a huge proponent of moving around after a long run, sometimes you just need to kick back and take a load off. So, ideally the evening after your long run, you would stretch your feet again (you stretched them immediately after your run, right , then ice them and then elevate them. The combination of these things will help you recover more quickly.
Got questions? Leave a comment below. Interested in run or health coaching? Contact me! I provide online coaching as well as in person group and individual coaching through Alamo 180 Multisport + Training if you’re in the San Antonio area.
Run On! Coach Jen