Question by brynnmissy: Runners feet, extremely sore along the top of my foot when I flex. Any tips?
Hi ya’ll. I am a runner, training for a marathon right now. My feet, more specifically my left foot, is sore whenever I flex it. It hurts right along the top, and doesn’t bother me when I walk, just when I have done a longer run or when I flex it. Just upgraded shoes too, but I’m wondering is there any exercises or stretches that might help?
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Answer by alexander
water massage and Epsom salt aroma therapy
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Are your shoes very tight? Chances are that you’re just getting some bruising and tenderness from your shoes being too tight across the top of your foot. I used to get the exact same thing (just pain when I flexed it, or ran for a long time) until I was told to lace my shoes differently.
This site will tell you how to lace your shoes:
http://www.fieggen.com/shoelace/
You can look around for tips there, or go directly to this part of the site that talks about runners (scroll down to find it!):
http://www.fieggen.com/shoelace/shoelacetips.htm
To stretch the top of your foot point your toe and push down gently on the end of your foot while keeping your ankle steady. Make sure when you do this that your ankle is straight. Before and after you run, do ankle circles by rotating your foot in circles. Do both counterclockwise and clockwise and try to control your movements as much as you can to make it a smooth circle.
You could try icing your foot for 20 minutes after a run, too, just until it heals.
Hope that helps!