Pain-Free Running: 5 Essential Tips for Strong, Happy Feet

Some of you may know I like to run. Well, I don’t really “like” to run but I like the benefits of running, so it’s incredibly important I am able to continue to move pain-free.

Falling arches, achy joints, bunions and all the other glorious effects of aging hide under my socks and shoes. So, if I want to continue to maintain an active life, I must be very proactive with taking care of my feet.

The feet are our the body’s foundation. If you have a faulty foundation, just like any structure built on a faulty foundation, the rest of you is completely thrown off and will eventually collapse.

The good news is there are a few very simple steps to take better care of your feet so you can keep doing what you love.

1. Choose the Right Shoes

I am amazed at how many people I see working out, running or walking in the wrong shoes. Wearing unstable “toning” shoes in cardio classes is just begging for a twisted ankle.

There are many different shoes for different activities – cross trainers, running shoes, walking shoes and even weight lifting shoes. So the first thing you need to do is shop by activity, not visual style.

Another common mistake is running in old shoes. Just like a tire is only good for a set amount of miles, running shoes typically are only good for 300-500 miles. Of course that also depends on how much you weigh, how hard you run, the type of terrain you run on and the quality of the shoe’s construction.

Even though it is super tempting to go find a pair of shoes on sale, no deal is worth choosing a shoe that can cause you a host of problems down the road. I recommend going to an expert to help you get your first pair of correct shoes. Once you have the right shoe, you will know how a shoe is supposed to fit and perform.

2. Invest In Quality Insoles

Several years ago, I started having my first experience with foot pain. Luckily, I went to church with “The Shoe Lady“, local footwear expert, so I knew exactly where to go for help. I went to her shop and within minutes, she knew exactly what I needed. She was a wealth of knowledge and quickly pointed out my need for arch and metatarsal support. My feet walked out of her store so very happy.

Ever since that visit, I have continued to invest in therapeutic footwear from her store. I also continue investing in various insoles like these PowerStep Morton’s Extension metatarsalgia insoles. These insoles improve stability and decreasing stiffness, pressure, and pain to promote healing. They also are designed to support and limit movement in the big toe – which currently is the main source of most of my foot pain.

I immediately hit the pavement the day they arrived to test them out and my feet were thanking me with every step. I had zero pain after a 3-mile run – proving insoles are worth every penny!

3. Stretch and Strengthen Your Feet

We are so quick to workout and stretch our leg muscles but how often to we purposefully workout our feet muscles? Most people never stretch or strengthen their feet, until they get a foot cramp or experience an injury.

Stretching your feet and calves can greatly improve flexibility and reduce tension – not to mention prevent plantar fasciitis (heel pain). It’s also helpful to purposefully move the toe joints in full range of motion to lavage the joints, clearing each joint to move more freely.

“Toe weakness is the single biggest predictor of falls when we age.” —Courtney Conley

Maintaining toe strength (especially the big toe) is also a crucial step to maintaining balance and preventing falls, especially in older adults.

TIP: Did you know 1 in 3 adults over 65 experiences a fall each year? Strong toes adapt to uneven surfaces and help us maintain balance. Exercises like picking up marbles with your toes, toe taps and barefoot walking can help build toe grip strength.

For more information on improving your foot health, check out Dr. Peter Attia’s podcast with Courtney Conley, D.C.

4. Improve Range of Motion in the Ankle

While I was squatting down doing some gardening the other morning, I realized how little I am in that position. In fact, I think most of us try to avoid it as much as we can.

For centuries, daily tasks forced people to squat, walk and move in a different way. Squatting down to milk a cow, washing floors, picking vegetables out of the garden, walking up and down hills, and even getting on and off of a horse continually stretched and strengthened people’s feet and ankles just through regular daily activity.

Today, we rarely need to get down on the floor to do anything. Even if we do have to pick something up off the floor, most of us revert to bending over and putting the strain on our back instead of squatting down with our legs to pick things up. The more we advance in technology, the less we have to move. Shute, we have robots that vacuum our floors these days. No wonder our feet get stiff! We don’t use them like we used to.

TIP: An easy way to test your ankle mobility is to see if you can squat all the way down while keeping your heels on the ground. If your heels come up off the ground, you need to improve your ankle mobility.

A slant board is a fantastic tool for stretching your calves and improving ankle mobility. Not only can it help you improve your ankle mobility, it can help you improve your form and range of motion when squatting weight, doing lunges, and a host of other activities in the gym.

5. Control Inflammation

Sometimes our body yells at us but we ignore it instead of treating it. Pay attention to your feet. If your feet are swollen, tired or hurting, give them some love. Epsom salt baths, anti-inflammatories, ice, massage and elevation are all very helpful in managing inflammation.

Another way to control inflammation is to limit sugar and refined carbohydrates. I know, it’s not something you probably want to hear, but sugar can wreck our body. Our clients are often amazed how good their body feels once they go on our Lift Diet, which eliminates added sugar and processed foods.

In addition to removing foods that cause inflammation, you can feed your body anti-inflammatory foods, such as fruits, vegetables, whole grains, and healthy fats. Controlling inflammation is key to pain-prevention and staying mobile.

Lastly, boost your body’s health with quality nutritional support like Isagenix Complete Essentials for optimal health, Hydrate with Hyaluronic Acid to replace electrolytes and Repair for joint health and recovery.

Need help with supplements or weight loss?
CLICK HERE to email me to learn more about nutritional coaching.

Live Long AND Well

Most people admit they don’t want to live long unless they can live well – but that takes work. If you want to age gracefully and continue to truly live and move, you have to be proactive when it comes to pain and injury prevention. This requires exercise, stretching, investing in good health (supplements, healthy food, etc) and committing to taking care of your body.

Invest in your health now – or pay for your sickness later.

Do you suffer from Plantar Fasciitis? Check out this blog.