How to prevent foot pain in running

According to statistics, the weight of the lower limb during running is equivalent to 2-3 times when walking. Therefore, many people have a feeling of foot pain after running. Although this is not a disease, there is no injury but it still brings discomfort. How to prevent or prevent foot pain caused by running? The United States "Runners World" recently gave five suggestions for your reference.

First, choose the right shoes

Inappropriate shoes may result in insufficient support for the foot or ankle, which is not only prone to foot pain but may also cause sprains. If you are wearing old shoes, you should pay attention to when the soles of the feet and the heel touch the ground, the impact cannot be too great, and the friction of the soles is not enough. Shoes can not be worn too tight, otherwise it is easy to oppress the nerves of the foot, and then cause pain.

If there is plantar fasciitis or Achilles tendonitis, sports injury expert Stephen suggests that it is best not to wear flip-flops. Flip-flops can easily aggravate the condition. It is best to wear a pair of arched or leather sandals to ensure that the shoes have a certain thickness. If there are injuries to the feet or ankles, it is recommended to wear such protective shoes as far as possible so that the protection of the feet can be as far as possible.

Second, use drugs to be cautious

According to reports, the US Food and Drug Administration (FDA) recently issued a warning that quinolones such as ciprofloxacin and levofloxacin could easily increase the risk of tendon tears. Susan Joy, MD, PhD, said: "Fluoroquinolones can help regulate tissue repair proteins, but they can cause damage to tendons. You need to ask your doctor about safe alternatives, including penicillin, amoxicillin, and azithromycin. ”

Third, buy two pairs of shoes for wear

A study from Northern Europe shows that if runners often wear two pairs and more than two pairs of shoes, they can reduce the risk of foot injury or foot pain. Dr. Lauren-Mary Sunks said: "Properly changing the running shoes can change your running mode and force different parts of your legs." Often changing the use of several pairs of running shoes, you can find yourself feeling The most comfortable pair of shoes can also make your feet feel more comfortable with different shoes.

Fourth, the amount of additional iron

Professor Kenny Dickman of the University of Washington suggests that iron plays a crucial role in the delivery of oxygen to the muscles. If the body's iron content is insufficient, it will hurt your muscle repair ability.

On average, women need about 18 mg of iron per day, and men need about 8 mg per day. U.S. experts recommend that even diets should be conducted on the advice of doctors. Iron-rich foods include oyster meat, fish, dark-colored poultry, and beans. If you experience constant fatigue, or if you experience a rapid decline in physical fitness during running exercise, you can go to a doctor to check the level of iron in your body.

Fifth, drink more water is good for the body

Water is an important medium for buffering the muscles and joints of the human body. Water plays a key role in the body during running. Exercise physiologist and sports nutritionist Marni Sumbal is helpful in taking supplemental water during running. Dehydration may cause related diseases, especially during hot summer days.

Women should refer to 91 ounces (about 2.5 kilograms) of fluid per day, and men should cite 125 ounces (about 3.54 kilograms) of fluids per day. These liquids can come from water, but also from sports drinks or fruit or vegetables rich in moisture.