Title : His foot hurts? Here's why and how to fix it!
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His foot hurts? Here's why and how to fix it!
Do you want to finally increase your running speed? Then you have probably already thought about what types of new or more intense training that can be tested. And the muscles you need to develop. Expert execution and coach Sascha Wingenfeld know, however, that "the devil is in the details."
The magic moment
Many runners keep up on the latest sportswear, shoes fastest or best diet trends. But whenever you think about what your feet, especially toes, they do when running? Each race begins with one step. Therefore, this action is the starting point for improving your speed and step frequency . In expert circles, the march of the corridor is known as the "magic moment". "The trick during the support phase is to actively push off the ground as quickly and as forcefully as possible, so that the cycle race starts with a boost rather than having to rely solely on their muscles to lift the leg. You must dig your toes on the floor and push, roll off the big toe, in the next step, "explains the expert Sascha operation. The relatively short contact with the ground reduces the stress on the joints and improves his running around, doing so faster.
The foot has to absorb a lot of force
Running our feet subject to enormous forces. The body has to withstand loads up to ten times their own body weight. And compensate for them in a relatively small area. This weight must be absorbed by the tendons, ligaments and muscles. Often problems occur when these become overworked.
Common
problems Runners often suffer from shooting pains in the inner heel insertion after periods of inactivity to sleep. This pain often radiates along the sole of the foot to the big toe. Sometimes, symptoms begin even when it is running. "Most of the time, this is caused by an inflammation of the plantar fascia (plantar fasciitis). The plantar fascia is in the sole between the heel and the metatarsophalangeal joints and keeps the tension in the arch of the foot when run. a dynamic flow technique takes advantage of this voltage to achieve a high frequency of step, "says the expert.
The causes of the middle of the overload foot
- Increased its volume of running too fast. Running more time consuming. We must go slowly to give your muscles, ligaments and tendons time to get used to higher loads. This way your performance will improve accordingly to meet the new requirements. If you increase the volume or intensity of your running too fast, you run the risk of overloading the areas under stress. "That's why you should increase your training carefully and be sure to work in a lot of recovery time," says Sascha.
- Improper footwear. A good shoe should ensure that the forces generated by running can be used entirely for the purpose of forward propulsion. If the running shoe does not provide the foot with the right support, the foot can quickly become overloaded due to the constant stress of the additional work. What is sought is a sports shoe that gives the foot stability it needs without restricting a dynamic style of operation.
- underdeveloped muscles and imbalances. At the end, the foot has to compensate for what the body lacks the form of muscular stability . When the foot itself lacks the basic tension, the plantar fascia is under continuous stress, which can lead to irritation and subsequent inflammation.
muscle imbalance between the flexor muscles of the hips, back muscles and a general lack of core stability can also create problems the plantar aponeurosis.
Thus, it has happened treatment tips Sascha
. His foot hurts and you need quick relief. Expert execution and coach Sascha has four tips on hand for you.
- Consult your doctor: Pain is always a clear sign that something is not right with your body. Have a sports doctor to examine and discuss possible treatment options.
- Pain asks rest: While you are in acute pain, foot requires rest. This is the only way to let the swelling go down and to prevent the development of incorrect compensatory movements in his running.
- rely on alternatives: Do other sports for resistance training as Swimming bike , inline skating or jogging aqua. Thus staying fit and can even develop new motor skills that can be used later in his career.
- Take heed to the center of your pain: massage the foot with a ball. This stimulates blood flow maintains the flexible fascia and promises quick relief from pain.
Plantar fasciitis usually heals completely, but sometimes it can take months ... so be patient!
How to avoid problems in the future
After the symptoms have disappeared completely, it is time to reflect on the training system and eliminate the source of the problems.
- Back nice and easy start. Give your body time building back to its previous level of functioning. Also, be sure to work in a lot of recovery time.
- Perform regular stretching and strengthening exercises of the muscles of the legs and feet.
You can improve stability of the feet with the following two exercises:
And you can strengthen your core with this exercise:
stretching also plays a very important role, so do not forget it. Try something like the exercise in the following video:
work on his running and try to develop a technique of running relaxed and low impact. Good luck and have fun!
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