Get rid of foot pain after a run
Feet, exhausted, sore feet. The scenario is common among those in love with racing and sometimes even harms - or prevents! - the train. "Pain after training can be caused by muscle injuries in the tendons or joints, and in all cases it is advisable to do some preparation and recovery before exercising again," says physiologist Raul Santo of Unifesp. If the problem is common, you should seek a doctor if the discomfort persists for more than two days, the pain is very severe or your feet are swollen. "If the pain is chronic, only a doctor will be able to indicate the most appropriate treatment," explains orthopedist Evaldo Bósio, a specialist at
Minha Vida . For situations where the pain is no more than fatigue, the solutions below are the most indicated. Running - Photo Getty Images
This foot method, which is practiced to reduce stress, also increases body circulation, relaxes and recovers the muscles of the feet. According to Shirlei Fideles, a therapist at Otris Spa Urbano, the method can only be done with warm water (at 35 ° C), but special oils and salts increase the sensation of relaxation. "The thick salt can be used to activate the circulation in the feet.The lavender essence, on the other hand, has relaxing properties that end up with the stress accumulated in the muscles," explains the therapist.
It is important, after relaxation , massage the towel to dry the feet, relaxing the muscles further.
Placing ice wrapped by a cloth or towel in the sore spot and making circular movements for 20 minutes lessens the sensation of pain and accelerates recovery of the muscle
Also known as cryotherapy, the treatment of injuries and discomforts with ice is quite common for those who practice exercises. "The main effects of applying ice to the muscles of the feet, or any other super muscle used in a physical activity, are the decrease of pain (analgesia) and muscle spasm, explains the physiotherapist Mauricio Garcia, The ice reduces the circulation and transmission of nerve impulses and therefore relieves pain. "Place ice wrapped by a cloth or towel in the painful place and make circular movements for 20 minutes, always with intervals every five minutes to not burn the skin, decrease the sensation of pain and accelerate the recovery of the muscle, "says Raul Oliveira. However, when using ice as an analgesic for the feet, some care must be taken. "As the foot is a very vascularized region, prolonged contact with low temperatures can cause discomfort and even more pain," explains Maurício Garcia.
Hot water Trying to relax your feet using very hot water may have results: improve or make the pain worse. "Putting a hot water bottle in the feet relaxes the muscles and joints, causing a sense of recovery and well-being. But if the water is very hot, this can make the blood vessels very hot, causing more micro-injuries that cause Massage
Massaging the feet when the pain appears after the workout is a good measure to end the discomfort and recover quickly to another routine of training "Massage the region cause discomfort at first, due to the irritation and possible inflammation of the place, but then it helps to remove the knots of the muscles and to ease the pain caused by the micro-injuries, "explains the physiologist Raul Santo.
How about getting in shape with a rhythm that is the face of summer? Axé burns 400 to 700 calories in one hour of class, improves motor coordination and relieves stress. Besides being an activity there for fun. "The advantage of axé for other types of dance is that some songs are very fast and then you end up burning more calories," explains Jean Patrick, Cia Athlética's fitness manager.
It is important that runners also practice bodybuilding. Why do people who run need to do bodybuilding? Muscle strengthening is important in all phases of the race, varying according to the evolution and goals of the runner. In the beginning, force work mainly acts as a protective factor to the joints like hip, knees and ankles, since these joints are the ones that receive the most impact at the moment of the race.