Running is one of the world’s most popular physical activities. It’s excellent for your heart health, physique and happiness. The US has over 60 million runners alone, and they’re not slow-ing down. This sport is known for its transformative effects on your body and cognitive function, but your feet are bound to take a beating when you hit the pavement.
Taking care of your body as a runner is as important as it is in any sport. Properly conditioning yourself, wearing the correct gear and resting are all imperative when it comes to maintaining your bodily health while practicing running. There are aspects to running that will cause some sort of discomfort at one point or another as a runner, and a lot of those experiences can deal with your feet.
There is no escaping the impact of what running does to your feet. Finding ways to prevent inju-ries and swelling is the best way to stay ahead of the game when keeping the health of your feet is a high priority. Taking the time to understand kinesiology and ergonomics can assist in how you train your body to move while running, but often runners allow their intuition to guide their running style. Regardless of how you discover your running style, it’s important that you find ways to run that will protect your body, especially your feet, from injury.
Being aware of the preventative measures that you can take to prevent swelling in your feet directly related to your running can be beneficial to you in the long run. Taking care of your feet as a runner is one of the most important things you can do for your practice. Here are some ways that you can keep your feet happy as you rack up the miles.
Finding your Best Form
Finding the correct form for your body while running is hyper important for keeping your run as low impact as possible. There is much debate about what type of strike on the ground is best for your foot and body when you run, but a lot of the conversation has resided on the agreement that it depends on your gait and body type what will work best for you.
Making sure to take running as a beginner at an easy pace until your body becomes more ac-customed to the regular motion can help you to control the impact of your run on your body. Practicing different form techniques to see what feels best for your feet and body can help you learn what foot strike causes the least amount of discomfort for you during and after your run.
Wear the Correct Gear
Wearing proper shoes that are meant for running and are the correct fit for your foot is one of the most important things you can do to protect your feet from swelling. There are many types of running shoes out there that are suitable for varying needs. Going to a running shoe store and having a representative assess your gait and foot strike as you run can help to determine what the best shoe for you is.
Finding footwear that is breathable and allows for your feet to remain cool as you run can help prevent foot swelling as well. Trying different insoles and arch supports can also help keep your foot balanced during your run, helping to prevent swelling or injury.
Overheated feet are bound to swell no matter how short or long your run is. Finding footwear that is good for swollen feet can help soothe any swelling that may occur as a result of your run. Making sure to properly take care of tired, swollen feet can help prevent more chronic issues from emerging.
Stay Hydrated
Staying hydrated is without question one of the most important things you can do for all of your bodily functions. Our bodies are mostly made of water, and dehydration can occur easily when we’re spending our days sweating it out on a run. The average person needs anywhere from 2 to 2.5 liters of water daily, and if you’re an avid runner, chances are you need more.
Dehydration can raise your heart rate, cause swelling in your extremities, increase your blood pressure, and affects cell function. It’s important to drink water before, during, and after your run. Staying away from diuretics like coffee and alcohol can also help to prevent dehydration, in term preventing swelling in your feet and other extremities.
Eat Right
Maintaining a balanced diet is essential to healthy living. As a runner, your food is your fuel, and keeping your energy up is important. If you are exhausted, so is your body, and so are your feet. Eating food that is low in sodium can help you to reduce swelling and bloating in your body overall. This includes your feet, which are the furthest point from your heart and need good circulation to stay happy and healthy.
Sodium rich foods are usually processed, and the salt is sneakily hidden amongst the ingredients in the nutrition facts section. Staying away from processed food will help keep your sodium intake low. Try snacking on nuts, fruits, and vegetables instead of grabbing a bag of chips and you’ll notice a difference in how your feet respond to your run.
Strength Training
You read that correctly- Strength training. Your feet have muscles groups like the rest of your body, and they must be properly strengthened to prevent injury and swelling. Using resistance bands or doing toe raises can strengthen weak feet, making them more resistant to the impact of your foot strike when running. Strengthening your feet will also help you improve your gait.
Rest is Right
Marathon running is something a lot of runners enjoy, some like to jog only, or participate in trail running through parks and mountainous areas. No matter where it is you like to run, making sure to take the time to rest your body can help prevent swelling and other complications from running. Massaging your feet or foot soaks with Epsom salts are excellent ways to care for your feet. Taking the time to raise your legs after you run for 15 to 20 minutes can help improve circulation after a run, helping to prevent or reduce any swelling that might set in after a day of pounding the pavement.
Dealing with swollen feet can be uncomfortable and frustrating, but there are excellent ways to care for your feet and their health that will help improve their fitness after a run. Taking the time to eat right, stay hydrated, and relax is just as important as making it through a 5k. If you take these steps and apply them to your running routine, you’ll help to prevent swollen feet and keep yourself racking up the miles all year round.
ABOUT THE AUTHOR:
Eva Allen is a passionate cyclist, author, and blogger. She is very passionate about writing on different types of women’s bikes, accessories, health, fitness and more. She regularly writes on sportsly.net