Taking care of your feet is one of the most important things a runner can do
Here are some preventative measures you can take to prevent swelling in your feet as you rack up the miles.
Finding the correct form for your body while running is very 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.
If you are a beginner start out with an easy pace until your body becomes more used 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.
Wearing proper shoes is very important. Make sure they fit your foot correctly. 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.
Finding footwear that is breathable and allows for your feet to remain cool as you run can help prevent foot swelling as well.
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.
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.
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 also important. 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.
posted Monday July 22nd
by Colorado Runner