Aching Feet? One of the runners I coach had been experiencing foot soreness following long runs.

If you’re an avid runner, walker, or other athletes who spend a lot of time on their feet, you have probably experienced sore, tired, achy feet, and know it’s not fun.

Our feet are complicated – a human foot is made up of 26 bones, 33 joints, 107 ligaments, 19 muscles, and tendons. The 52 bones in your feet make up about 25 percent of all the bones in your body! Since we can’t run or walk without them, we definitely need to take care of them.

Three things you can do to help your feet recover. And it’s not just running, walking for exercise or other sport that leads to sore feet, it can be daily life. Everything from an 8-hour day of working on your feet, walking the kids through the amusement park or dancing at the club till the crack of dawn. No matter the cause, here’s how to treat your feet.

1. STRETCH your feet.

But don’t stop the evening after the long run, keep doing it. Stretch your feet several times a week. I love using golf and lacrosse balls to roll under my feet, but there are lots of other effective stretches. Here’s a link to 5 great ones: 5-Foot-Stretches-to-Prevent-Injuries

2. ICE your feet.

Just get a tub of ice water and dunk them in for about 10 minutes. You can do this as often as you can tolerate. This will minimize any swelling that can sometimes occur after a long run and also provide temporary pain relief.


Generally, I’m a huge proponent of moving around after a long run or other extended physical activity, but sometimes you just need to kick back and take a load off. So, ideally the evening after your long run, you would stretch your feet again you stretched them immediately after your run, right?

Then ice them and kick your feet up, elevating them above the level of your heart. The combination of these things will help you recover more quickly and be back doing the things you love, pain-free in no time!

What do you do ease foot pain? I’d love to know! Share in the comments.

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