Analysis on the causes of foot pain during running

Feet are the main focus of running. Some people like running, but they don't master the correct running posture, which leads to constant injuries from sports. Of course, there are other reasons why their feet hurt when they start running. So what is the pain in running feet? Here's the reason why your feet hurt when you run. I hope it will help you.

Causes of foot pain during running

1, heel pain

In fact, it is plantar fasciitis, which is a chronic injury caused by exercise. During exercise, when the plantar muscles are impacted by external force or walk for a long time, it will cause local muscle strain and local fascia inflammation.

There are 26 bones in a human foot, of which the calcaneus is the largest. Heels exist to provide effective support for human weight. The pressure on people's feet is 1.25 times of normal weight when walking, and as high as 2.75 times when running. In this case, if the foot has any structural defects, or the running posture is incorrect, or the shoes are not suitable, it is easy to cause heel pain. Because in this case, the pressure on the heel is much higher than normal.

2, ankle pain

Many novice runners will inevitably have ankle pain when they start running, and this situation will be alleviated with the extension of running time. Newcomers who have just started running make a timetable for themselves, run once a day, and then gradually increase.

There are many reasons for ankle pain: blood supply problems, vascular injury in the elderly and patients after major trauma will lead to vascular obstruction, causing pain, some are red, some are not. Joint problems, such as rheumatism, rheumatoid disease and hyperosteogeny! Some are accompanied by joint deformation. Pain is related to climate. Acute trauma, mostly sprain, accompanied by swelling. Chronic injuries caused by fatigue, due to insufficient preparation before exercise, or walking and running posture problems, road problems, shoes problems and excessive walking. , leading to soft tissue injury around the ankle joint, this pain is not accompanied by swelling.

3. Foot pain

It is usually caused by excessive stress or strain, and one or more metatarsal ends will become painful or inflamed. This common foot disease is long-term, chronic and severe pain. Metatarsal pain is often caused by wearing shoes too tightly, especially women's high heels and other strap shoes. Shoes with too narrow toes make metatarsal bones forced to be in a very narrow space, which affects normal walking and causes extreme discomfort in the forefoot.

Other factors will lead to excessive metatarsal pressure, which will cause metatarsal pain. These shoes include high heels and shoes that can't effectively disperse stress. Standing for a long time or carrying a load will damage the fat pad under the metatarsal, and it will also make the metatarsal more sensitive to pain.

How to prevent foot pain when running?

1. Choose shoes with moderate hardness when running to reduce heel pressure and prevent calcaneal injury.

2. Try not to run on hard concrete or uneven road. Don't think that foot pain can be solved on uneven roads. It will aggravate inflammation.

3. To control your weight, if you are lighter, the pressure on your feet will be relatively reduced.

4, don't blindly do soles * * *, some people like to find someone to do soles * * *, thinking that the more pain, the better, but the actual situation is that many people have squeezed out plantar fasciitis because of doing soles * * *.

5. Try to avoid standing for a long time, sitting for a long time and walking for a long time in daily life.

6. It is best to insist on proper foot exercise to enhance the strength and elasticity of muscle ligaments, and do more exercise that is conducive to promoting blood circulation in the legs.

Five benefits of morning running

First, you can lose weight by running in the morning.

The main reason why most people run is to burn calories, that is, to lose weight. Some experts even think that running on an empty stomach in the morning burns more calories than at other times.

Your metabolism starts early and runs long enough, so you can burn more fat. If you run on an empty stomach, you have to consume the only energy in your stomach. You know, an empty stomach is where your body stores fat. If you want to lose weight more effectively, make running the first thing in your day.

Second, running in the morning can calm the mind.

Most runners think that running can clear their minds and continue their creativity. When the road is stepped on, the problem will be solved and the idea will bloom. This may be related to the release of endorphins, which will bring calmness, tranquility and freshness to the body and mind. Why not immerse yourself in powerful endorphins in the morning? If you know a hard day, a good way is to take the initiative and go out for a run in the morning. Try it, and you will find that the work pressure will be much less than before.

Third, morning running opens up new motivation every day.

Running in the morning, all the typical excuses to avoid exercise, such as lack of time, being too tired after work or not being able to get along with relatives, can be sidelined. Now those spare time can be used to take care of other things, or stay on the sofa without feeling guilty at all. Doing exercise in the morning will also give you continuous motivation throughout the day, and you won't make excuses for other important tasks that you don't usually want to do.

Fourth, running in the morning can reduce waste gas.

One advantage of running early is that you can start exercising before the cars and cars on the road pollute you. Automobile exhaust will increase the risk of heart disease and cancer, so if you want to breathe the freshest air, put on running shoes early in the morning.

Fifth, running in the morning can exercise endurance.

Run farther: obviously the air can't help but be fresh, and the temperature of the road surface is relatively low before the sun is baked. Morning running is a good way to avoid hot and humid weather and heatstroke. Exercise in cool weather usually runs a little farther than in hot weather.