quick question

[Mightymags]

does anyone else suffer from pain on the soles of their feet after running. I’m on my feet all day at work on concrete floors which won’t help but the day after a run my feet are in bits any advice apart from find a new job .

[Sandraj39 Graduate]

So common…try rolling a small ball (tennis ball or firmer) under the soles of your feet. I do it the evening after a run and it really helps!

Do watch out for Plantar fasciitis which is inflammation of the plantar fascia which is the tissue underneath your feet- it can be quite troublesome and painful, I think.

Good luck!🙂

[Pugwash Graduate in reply to Sandraj39]

From personal experience this is great advice! I also use an old rolling pin (do they ever actually wear out in real life?😁) instead of a ball but it's the same principle.

[Sandraj39 Graduate in reply to Pugwash]

Love the idea of a rolling pin!😃

[Oldfloss Administrator Graduate]

Hello ! Maybe because you started back on earnest only a couple of months ago you are doing too much too soon.

As Sandraj39 suggests, it could be Plantar fascilitis, which is a common overuse injury found in runners.

nhs.uk/conditions/plantar-f...

We do have loads of exercise that could be useful for your feet. over pn the Strength and Flex Forum, but they may or not be appropriate. Maybe go and get checked out with a podiatrist or a sports physio'.

[AKatieD]

Not since I changed to barefoot shoes

[John_W Graduate Ambassador]

I suggest you go to your GP and ask for a referral to see a sports podiatrist.

[grumpyoldgirl Graduate]

Hi Mags, I've occasionally had this problem. The first time I solved it by getting new shoes - my old ones had been used too much and had lost all their supportive cushioning. Since people have already mentioned pf, I'll tell you about some exercises I was given.

There's a nerve which runs from your hip, down the back of the leg, and under the sole of the foot. The foot rolling exercises are good, but also make sure that that nerve is stretched along the back of the leg and into the hip too. So calf and soleus stretches, hamstring stretches. On a non running day, and as part of your after run stretching routine.

And the best one. Lie on your back. Keeping one leg flat on the floor, bring the other knee up to your chest. Use both hands to wrap around it - back of thigh, don't pull on the knee joint itself - pull downwards, as if you are pushing your spine down into the ground. Hold for at least 10 seconds each side. Repeat a couple of times each side. Take a couple of seconds to stretch out and relax between each side.

I was told to do this stretch every day and I've forgotten recently. And the soles of my feet are complaining after my last run, so I'm going to do them now😬

[CBDB Graduate]

thank you for asking the question! There have been so useful responses, I might nick them and refer to them on our Strength & Flexibility forum at healthunlocked.com/strength...

Feel free to join us over there, as attending to general flexibility and strength helps your running immensely.