Sore Feet After Running: Causes and Remedies 

Sore feet is a common occurrence in runners, especially if they are running long distances. For beginners, you may feel the soreness after a short running. Luckily, some home remedies can successfully help you get rid of soreness and inflammation.

Causes of Sore Feet After Running

1. Plantar Fasciitis

This condition develops in those who run a lot and are frequently overworking muscles of their calves. Injury of the plantar fascia, the group of tissues that goes from the toes and extends to the heel, can also develop in those who are often overdoing their heel, and can even lead to tearing of this group, causing an excruciating pain.

2. Improper Shoes

Improper shoes can make you more prone to soreness, along with blisters and calluses. 

3. Injuries

If you have recently torn your tendon or twisted your ankle, that pain you are feeling after running is caused by these injuries. In that case, it is best you stop training until you recover completely, since running through these conditions can only make them worse.

4. Other Causes

Foot pain can also be caused by:

  • Sedentary way of living
  • Blisters or calluses
  • Blood clots in your leg
  • Fungal infections, such as Athlete's foot
  • Inflammation of your big toe's bursa
  • Tendonitis

How to Deal with Sore Feet After Running

1. Rest

While rest is probably the best cure for your achy feet, the amount you need is dependent on the intensity of your exercise and your physical fitness. You should rest until you can walk and stand normally before starting another session.

2. Elevation

As a result of pressure that you put on them when running, your feet might become swollen due to the accumulated blood. In this condition, restoring your circulation and relieving soreness is fairly easy. You just have to elevate your feet above the level of your pelvis and your blood will return to the rest of your body.

3. Ice

Ice can help numb your sore feet after running. Just take off your shoes and socks, and raise your feet before putting ice packs on them.  Leave them for no less than 10 minutes if you want the cold to relieve the built-up tension and swelling of your feet.

4. Foot Bath

A foot bath can help relieve the soreness immediately. It is up to you to choose the water temperature of your bath and the oil that you will add, as well as whether you are going to soak your feet right after a run, or whenever you experience discomfort. 

5. Stretch

Stretching your muscles and massaging your affected areas can successfully relieve you of soreness. In fact, you can even prevent it by stretching before your training.

6. Pain Relievers

Some non-prescription painkillers that can help diminish your pain.

Note: The above-mentioned remedies can make you feel better. However, if for any reason they end up not working, perhaps you should consult your doctor to make sure there are no underlying causes.

How to Prevent Sore Feet After Running

  • Only buy shoes that fit you nicely and allow your feet to have enough space to breathe. Tight shoes can only further contribute to your foot pain, especially if you are running long distances.
  • Whenever you feel like increasing your mileage, do it gradually. 
  • Don't run long distances when you are tired. Instead, rest well on the previous day so that your body can provide you with enough energy.
  • In addition to helping you get more miles, interval running also helps you feel less tired after the training. The key is to run for a couple of minutes, then walk for a minute or two, and repeat this process for as long as you wish to train. Just don't let yourself think of walking as a break, but rather as a way to keep your heart rate increased while doing one less intense workout. Even though some people don't consider this type of exercise as real running, it is a great choice for beginners since it allows them to run longer without feeling sore.