The foot it is the most important and incredibly complex lower extremity made up of bones, muscles, ligaments and tendons, involved to perform the vital task of walking running and carrying the majority of the weight of your body. Each part of our body performs a specific function while working together with other parts in harmony. With one-part malfunctioning, you end up into the whole disgruntled body machine. Most athletes or weight lifters have a strong relationship with their feet. They are very particular about their feet, as much as they rely on their strength. Their destiny to a successful exercise or sport lies in the care of their body and overall health. This habit results in power-packed movement of the body and high endurance. During workouts wearing men compression socks prevents post-workout pains.
Since your feet endure the maximum brunt of a repetitive movement, the feet end up with plantar fascistic, blisters, warts, black toenail or even callouses. However, if the athlete is working hard to run long races or going through excessive training, the feet could face several other injuries, for example, fractures, tendon damages or soreness of the feet.
In all the worst scenarios, it could be difficult to combat. However, it is best to cure your sore feet before they end up into something terrible, which could also take a lot of time and puts your work-out routine at stake.
Follow the tips below to have a pain free day, whenever you have sore feet post-work-out:
1.Stretch Pre and post-workout
We have always heard of stretching exercises before the workout. And this might come up to your surprise, but stretches are very important even after the workouts. The sore muscles do need a rest; however, it does not mean that you need to relax and sit back immediately. Your muscles need the restorative stretches and a light exercise, to get proper blood circulation to your sore muscles for the delivery of oxygen and nutrients required for the repair. And this will prevent further damage to the muscle tissues of your feet. Most of the time, people stretch their arms and legs before their exercise and forget their feet. Taking out time for your feet will strengthen the foot muscles and tissues, warming up for the excessive workout. A good pre-workout stretch not only prepares your feet for better endurance but also reduces the chances of your sore feet. There are many fingers and toe stretch movements, which you can follow pre and post-workout to reduce the pain and better performance. Another way to perform stretching exercise is to do several repetitions of pointing and flexing the muscle. You can target one area of your foot at a time like toes, heel or the arch and the whole foot. It can prevent your feet from cramps and increase flexibility. Probably, a foot massage after the extensive workout can help to cure soreness and improve the blood circulation.
2.Wear proper footwear
The next best thing that you can do with your feet is to wear proper footwear while working out. Wearing sneakers that do not have arch support can also result in pulling off a tendon or excessive pain. Improper footwear can result in Plantar Fascistic, which every runner may face by overuse of the feet muscles. However, proper shoes will also prevent such types of injuries. As much as proper footwear is essential to prevent stress fracture or other types of issues, proper compression socks are also important to provide cushioning while exercising. When selecting sneakers or socks, do keep in mind the type of training you want to achieve. Look for proper arch support, cushioned insoles and a flexible toe bend while selecting your footwear.
3. Hydrate yourself adequately
It might sound quite conventional, but staying hydrated is important for muscle recovery. Water flushes out waste products from our body, keeps the fluids moving in our system, eventually helping in easing out the inflammation and transporting the nutrients that our muscles require. It can be difficult to analyse whether or not you are properly hydrated as you can reach dehydration before even knowing. It is important for all the people involved in extensive workouts to be hydrated properly during and after your workout for quick relief or in prevention from sore feet.
4. Use foam roller post-workout
Self-Myofascial Release (SMR) is a technique to reduce tension between your muscles and connective tissues. There are several Self-Myofascial release tools available. Foam rollers, massage sticks and round balls are a few common tools. It helps to regulate the fluid that accumulates after exercise. And this is another form of physical therapy to increase the range of motion. It is the type of massage that increases the circulation to deliver nutrients, oxygen, simultaneously reducing the swelling and redness. There are soft and firm versions available of foam rollers. Select according to the level of pressure that you would like to give to your feet. Icing your feet could be a quick fix to your sore feet after an aggressive workout.
5. Eat within half an hour of workout
To kick start with your better recovery, do make sure to eat within half an hour after the workout. Proper nutrients help in feeding your muscles what is required to repair and heal your sore feet. By eating healthy and within thirty minutes, post-exercise speeds up the recovery process at large. Make sure to have food containing proteins and carbohydrates to support an intense workout and combat with the sore muscles the best option for post-workout food is a serving of Greek yogurt with berries and honey, protein shake containing amino acids required to rebuild the muscles. Carbohydrates are a good source to store the fuel that your muscles require for the next workout. Not only the post-workout intake of nutrients is important, but notorious good food is required for the rest of the day consistently to your tissues for a steady provision of amino acids throughout the day. And this will make sure that your body recovers through the workout and help in healing your sore feet.
6. Sleep is not a myth to cure
Sleep is the less touched topic when we are discussing injuries. It is an important component of any exercise recovery. Adequate sleep may not seem to have an immediate effect on the soreness, but it is useful for sure. Proper sleep creates new proteins needed to repair damaged muscles or a sore pain. At least seven hours of sleep is required to recover through the injury or soreness of the feet.
It is important to know how much of the exercise or workouts your body can endure. However, if you end up with an injury or sore feet often, do not hesitate to follow the above tips. Avoid pain killers or NSAIDs, which may provide temporary relief from soreness but will prevent your muscles from growing further in strength and resistance. Eat better, a diet full of nutrients. Regulate your exercise regime moderately, to avoid stress on your muscles and bring your feet to go through the pain of muscle soreness.