What to do if you have pain on the outside of the solar of your foot after a sudden run

This may be related to the fact that the outside of your foot hits the ground first, because the bone structure is slightly different from person to person, and the point where you hit the ground first receives the impact.

Big, the intensity of the exercise will definitely hurt. It can be relieved with ice packs or bubbles of cool water. Then a whole little safflower oil.

It will be fine soon. Or if it's a problem that the shoes don't fit well, it's not a problem, just change to the right pair of shoes!

1. Continue under controllable circumstances

For ordinary people, if they have not had the habit of exercising regularly before, overloading exercise for a short period of time will indeed cause some discomfort to the body, which is a normal reaction of the human body. In this case, you can continue to increase the amount gradually if you feel that you can bear it. Once the running training reaches a certain period and a certain amount, the body adapts, and the symptoms such as muscle soreness and foot pain will gradually disappear.

2. Go to the hospital and ask a doctor for help**

For beginners who do not feel comfortable with it, they can choose to go to the hospital. Your doctor will usually prescribe anti-inflammatory and pain-relieving medications and then recommend strength training. Muscle strength is like the fuel during exercise, if the fuel is sufficient, the power is naturally fine, if the fuel is insufficient halfway through, it will begin to wear out cartilage, ligaments, tendons, and bones.

After a while, knee pain, joint pain, or plantar pain may begin.

3. Effectively relax and exercise the feet

Plantar stretching

There are many ways to stretch, the simplest is to grasp the front half of the foot with one hand, grasp the heel with the other, and pull the aponeurosis firmly to the sides with both hands.

Plantar muscle exercises

Take a plastic water bottle filled with ice water and step on it and roll it back and forth. You can also practice rolling a towel on your toes and picking up a glass ball (or anything else about the same size) with your toes. stuff). Simple.

Ball massage

Take a golf ball (or other ball of similar size) and massage it into your foot from front to back. Be careful to apply pressure to each area, massaging the middle and edges, and leave each area on for about 15 seconds. When you're done, press back to front.

Put on the arch pad

If conditions permit, you can buy an arch pad to cushion the shoe to support the arch of the foot, reduce the deformation and impact of the arch during movement, and also provide better support for the foot. This method can be used not only when running, but also when walking, and it has a certain effect on plantar fasciitis and Achilles tendonitis.

Do more toe exercises

If I'm not mistaken, you run with your forefoot on the ground and run very rarely, maybe even overweight.

Solution：1.Warm up well before exercising2

Change your running position with your heel on the ground first, and move forward 3Achieve the best goal by pedaling a bicycle or swimming and other ways of exercising without direct contact with the ground.

PS: If there is too much meat, the fat will resonate when running, which will hurt the internal organs, so it is not recommended for people who are seriously overweight.

This phenomenon is caused by uneven force on the soles of the running feet, and it may be caused by excessive local force such as the inner or outer side, which will cause pain after the accumulation of long-distance running. At this time, you need to adjust the posture of the soles of your feet to ensure that the whole ball of your feet is evenly touched and evenly forced, and correct it carefully when running, I believe that your posture will change after a month.

What is the pain in the front of the calf when walking quietly on the treadmill?

If you are running on a hard surface such as a concrete road, if your ankle hurts, it is best to run on a softer and gentler surface, such as a sports field track.

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Ankle pain may be a shoe problem, change to a better pair of suitable running shoes, good running shoes with cushioning and shock absorption can avoid ankle pain again.

Running ankle pain can be caused by too tight muscles. Do a warm-up and stand on tiptoe.

Twist your ankle ten times from side to side with the tip to strengthen your muscles and avoid strain your ankle muscles.

If you have ankle pain, you can apply a hot compress locally or rub it with safflower oil to reduce swelling and relieve pain.

If it hurts too much, then you must go to the doctor for **, take some drugs to promote blood circulation and remove blood stasis under the guidance of the doctor, and also take a ** to see if there is any joint bone damage, so as not to ignore and leave sequelae.

Generally speaking, the heel pain after running should be caused by Achilles tendonitis, or it may be plantar fasciitis or heel pain caused by heel fat paditis or atrophy, of course, the possibility of bone hyperplasia cannot be ruled out.

Initiatives are proposed. It is recommended that oral non-steroidal anti-inflammatory drugs can be used**, and voltarin can be applied externally or soaked in Chinese medicine feet for assistance**.

Precautions. Note that you should not do strenuous exercise such as running, you can self-massage your heels, you can soak your feet in hot water before going to bed, do not stand for a long time, and it is best to stay in bed for a period of time.

This should be a sprain or stretch injury of the ankle joint caused by strenuous exercise, or a chronic exertional injury, it is recommended to apply local hot compresses, take appropriate rest, and eat some blood-invigorating and pain-relieving capsules, which will help alleviate the need to wear more sneakers, wear less leather shoes, and reduce the time of standing and running for a long time!

After running, the bare outer side of the foot hurts, this is recommended to rest and adjust first, under normal circumstances, only need a little adjustment to get it.

Hello! Lateral ankle pain after running may be caused by overloading the lateral ankle collateral ligament by running too hard or running too far. The medial and lateral collateral ligaments of the ankle joint are fixed to the ankle, and when the exercise is too vigorous or when you do jumping strenuous exercises for a long time, the medial and lateral collateral ligaments of the ankle joint will be damaged.

This situation is likely to be a child, usually before, it is like there is gas, usually does not hurt, a run of strenuous exercise will hurt, this situation can find a person who understands acupuncture and moxibustion to prick the needle!

What is the lateral ankle pain after running. I think that's when you're running. Probably twisted. You can use cold water. Give it a dress. May work.