Can You Reduce Foot Pain After Running?
Posted on Jun 14, 2023

Running is a great way to exercise and relieve stress for many people. There are many ways to take care of your feet before you start running, like stretching and proper footwear. But what about your feet after you achieved your personal best record on a run? After a long period of activity, regardless of whether you have sustained a serious injury, your feet may become sore and swollen. What can you do to help reduce foot pain after running?  

After your run you may want to soak your feet in warm water with epsom salt. Epsom salt is one of many naturally occurring mineral salts, but unlike regular table salt, it is actually a compound of magnesium and sulfate. The idea is that the warm water dissolves the magnesium and sulfate and allows it to be absorbed into your body through your skin. Epsom salt is used to relax muscles and relieve pain and also aid sore muscles in the recovery period after a workout. Magnesium is a well known mineral for health and wellness.

Another option is an ice bath which involves submerging your legs or feet in ice or ice-water for about 10 to 15 minutes, if you can tolerate that. Ice baths help alleviate the typical soreness and achiness after a long run or workout because it numbs the area and helps reduce swelling.

No matter if you choose an epsom salt bath or an ice bath to help ease pain, swelling, or inflammation, once you are finished with the bath you can rub The Well Theory Extra Strength Pain Relief & Recovery Cream over the sore areas for added relief. Other options for post-run pain relieving is to stretch and practice strengthening exercises. Here are three ways to stretch after a run to alleviate pain.

Seated Foot Flex

  • While sitting down, place one foot on the opposite knee.
  • Bend or “flex” your toes forward and hold the stretch for a few seconds.
  • Flex them the opposite way and hold for a few seconds.
  • Repeat 10 times, then stretch the other foot.

Ice Bottle or Tennis Ball Stretch

  • Fill a plastic bottle with water and freeze it
  • Place the bottle on the floor and place the soles of your feet on the cold bottle, and roll it under your feet for several minutes.
  • The cold bottle feels good, reduces swelling and stretches your heels and fascia.
  • You can also do this same stretch with a tennis ball as well.

Toe Spelling

  • While lying down, lift your leg and point your toes.
  • Use your toes to “spell” each letter of the alphabet, as if you’re writing in the air.
  • Then try it with your toes pointing backward or flexed as well.
  • Repeat with each foot three times a day.
  • This exercise strengthens the feet and ankles

Don’t forget to stretch your heel cord (Achilles tendon) as well. This is a primary source of foot pain in most people, including runners.

Get a Foot Massage

You can always treat yourself to a professional foot massage after a run, but you can also give yourself a DIY foot massage. Start by sitting in a comfortable chair, then bend your leg and rest your foot gently on your opposite thigh. Pour some skin lotion, pain cream, or oil into your hand. Rub it gently into your foot and massage your whole foot including the toes, arch, and heel.

For a deeper massage, press the knuckles of your hand into your foot. Then knead your foot as you would bread, or work the skin and muscles by holding a foot with both hands and pressing your thumbs into the skin. Using your hands, gently pull the toes back and forth or apart. This stretches the muscles underneath. Repeat on the other foot.

You can also use a massage device from your local drug or health store. Another option is a foot rollers which are low-tech devices that can provide fast foot massages at home or at work. Simply remove your shoes, and roll your feel over the massagers.

How The Healing Sole & Well Theory Can Help

Consider adding Tart Cherry Extract supplements from The Well Theory to your daily routine to help reduce pain, inflammation, and support exercise performance. Tart cherry extract has been studied in runners and is successful in reducing symptoms of muscle soreness. Taking a daily supplement of tart cherry extra is a great way for natural pain relief and recovery for sore muscles and joints.

After doing any post run routine, slip on the Emerson sandals that have a patented firm sole with synergistic design features that helps to speed up the recovery of common foot pains like plantar fasciitis and promotes overall foot health. All sandals by The Healing Sole makes walking a healing process by absorbing stress, offloading tension placed on the joints, and gently stretching the muscles of your lower body.