Essential Methods to Treat Those Feet While Preparing for a Marathon!
So you’ve decided to do a marathon, which is pretty great! Before you get started though, it’s essential that you get those legs and feet strengthened so that you don’t feel like hell when running during the marathon.
In fact, as every runner is aware, the gait cycle can be pretty stressful to one’s feet, especially if it’s their first time taking part in a marathon.
That being said, your body needs to be actively fit before the D-day of the marathon. Hence, training becomes necessary the first few weeks before the marathon.
Here are some of the ways you can treat your feet while preparing for the marathon.
Incorporate Easy Toe Stretches Whenever You Feel Your Feet Tightening Up
In the lower part of your leg, you have a muscle known as the flexor halluces longus that extends all the way to your big toe.
As a result of this connection, your big toe is important in helping you gain balance as you propel yourself forward during a run. When this muscle becomes weak due to repetitive stress and strain, it can tighten up and hence, become painful. To counter this discomfort, one ought to have it stretched out after every training session.
Incorporate Toe-Strengthening Maneuvers to Your Everyday Regime
One of the most critical parts of any training regimen while preparing for a marathon is strengthening. That being said, feet strengthening should be at the apex of any training routine.
By strengthening the toes and feet, you provide your body with a more study and balanced form while running. This, in turn, improves your propulsion, enabling you to run at a much faster and more comfortable pace.
Some of the most ideal exercises that you can incorporate include towel scrunches. The great thing about this exercise is that it not only targets foot and toe strengthening but also aims at improving the dexterity and mobility of over 100 muscles and 33 joints in each foot.
Don’t Forget to Use Ice While Self-Massaging
What’s better than tucking your feet in a cold bucket of ice? When you self-massage those precious feet at the same time! Whether you are suffering from severe heel pain or a swollen toe, massaging during cryotherapy can greatly reduce the pain and inflammation that you are currently experiencing.
Incorporate Stretching Your Legs Against the Wall as Part of Your Post Run Ritual
When you undertake high-intensity activities such as running, your heart rate elevates, prompting blood to be pumped at a much faster rate through your muscles. When you stop running, some blood coupled with extracellular fluid and lymph fluid can accumulate in your legs and feet, resulting in a lot of swelling and pain.
Despite the fact that the gastrocnemius (also known as the calf muscle) is specifically engineered to redirect fluids from your feet to your heart, it sometimes fails to do so. This, in turn, causes swelling.
To minimize the effects, you can start by lying as flat as possible on your back while straightening your legs against a wall.
This not only helps to minimize the swelling, but also returns blood back to the heart. Additionally, it’s a great way to stretch those hamstrings!
Workout with a Lacrosse Ball
Perhaps you might not have the time nor luxury to get those expensive foot massages at the spa. Heck, why not do it yourself? Simply purchase a lacrosse ball and use it to massage your feet.
Plus it has plenty of benefits.
By using a lacrosse ball to stretch and release restrictions that are currently in your foot tissue, or at the arch of the foot, you will be preventing inflammation and soreness. Additionally, it’s a great way to minimize the repetitive straining of the fascia.
Plus it feels pretty great as well!
So if you plan to be an active runner for a while, this is certainly one way of doing it.
Put Your Feet Through Some Hardship-Without Sneakers!
It’s awesome that sneaker and running technology has evolved a lot today, but it’s also arrived with its shortcomings. The emergence of such technology has meant that feet are not as powerful and stable as they used to be. They have been cushioned by supportive speakers that inhibit muscles to gain the natural strength they require.
To counter this, you can challenge your feet once a week to run without any sneakers own. Perhaps you can purchase some flat rubbers which can work just as well!
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