Running is a way of life for some people. Whether you are a long-distance runner and you enjoy trekking long trails or you are a casual runner, you have to be sure you are taking care of your feet after a good run. If you are in constant pain after running, here are some tips that can help you avoid frequent trips to the top orthopedic surgeons in your local area.
Do Not Hesitate To Take Care Of Blisters
Make sure after a good run you are searching your feet for blisters. If you have one, be sure to clean it. Once it is cleaned and disinfected, put a pad over it to cushion it and protect the area near the blister. Now all that is left to do is to let it heal. The majority of the time your blister will heal by itself, but in the event that it does not, you may have to drain the blister of the fluid that it is filled with.
Clean the skin using a sterile needle. Prick the blister and drain it. Cover it with an antiseptic and a bandage. It is very important that you leave the skin over the top of the blister intact to protect the skin. The skin acts as its own bandage, protecting the sensitive skin underneath.
Keep Your Feet Moisturized And Supple
Right after your post-run shower is a good time to moisturize your feet. It is recommended that you use foot cream while you are still damp as this can help your skin absorb the water and retain it. When your body needs it, it will pull that moisture out of reserve, rehydrating your skin.
Give Your Feet Some TLC
Make sure you give your feet some much-needed tender love and care. Soak your feet in cold water with ice for 10 minutes after your run, as this causes blood vessels to contract. When this happens, the swelling of your feet will decrease. It can even alleviate some soreness.
You could even add Epsom salt, but use with caution. Although Epsom salt can help with the swelling, it also makes your skin dry. Dry, cracked feet can cause other problems. In the event that you are not able to soak your feet or you simply just do not want to, you can elevate your feet. Put an ice pack or bag of frozen food on top of your foot.
Give Your Feet A Good Massage
Giving yourself a nice massage can also help alleviate the pain. There are a couple of ways to do this. You can either do it with once of your running partners or you can hire a professional to give your foot a massage. Be sure that you are getting a light massage instead of a deep-tissue massage.
You can also use rollers that are only for your feet. When all else fails, go with a tennis ball or a frozen water bottle. It doesn’t matter which one you choose for your makeshift foot-specific roller, as each of those objects is just the right size and shape to fit into the arch of your foot. Once you place one of those objects there, lightly roll it under your foot. It will give your foot a massage.
Act On Injuries Quickly
You have to know when to consult your doctor. If your pain and discomfort is prolonged, stop running for five to seven days. Another thing you should do is ice the painful area for 10 minutes as often as three times per day. Wear supportive shoes as well. Sometimes you may experience swelling or redness, in which case you need to see your doctor, as it can be a symptom of a bigger issue.