Everyone has experienced some form of cramps during running, but foot cramps in particular are a horrible and painful experience on its own. Most often the cramp happens in the arch of the foot, which causes it to tighten up and stop your whole run completely, at times it is unbearable and immediate attention is needed.
Don’t be alarmed, cramps are a normal occurance to some degree, but avoiding them is definitely something which is well within your means. There are a number of reasons why muscle cramps might occur, and knowing these reasons are ways to avoid them as a whole.
Improper footwear – Wearing shoes that are not meant for running and the wrong size shoes can cause an array of problems one of which being cramps. It is recommended to wear shoes that are neither too tight nor too loose, but often it is shoes that are too tight that lead to trouble such as cramps.
Investing a good pair of running shoes is a serious health investment as it mitigates hip, knee and back issues as well. Not to mention, as an added benefit having a nice pair of trainers helps to motivate you to run and put yourself in a full runners get up.
Tight Laces
It is always nice to have a nice snug fit while running, but the correct or recommended type of lacing is the runner’s loop lacing method to leave some space around the mid and forefoot to give enough breathing room for better circulation, for the feet to properly retract and contract which in turn will help reduce the probability of foot cramps whilst running.
Image via : Westfield Foot and Ankle
Overtraining
When it comes to running and training, rest is the name of the game. Often people find themselves training hard but not doing the recripocerated amount of rest for those intensive sessions. Rest days are essential for muscle growth, and to avoid over exertion and fatigue while running. Enough rest means you have a full tank to execute your run session and to be in tip top condition.
Dehydration
Being dehydrated has a direct correlation to muscle cramps, as this is because your body is not adequately getting enough water to your surrounding tissues and organs. Which in turn causes cramps as they are not getting the appropriate level of fluid required. But how do we know we’re dehydrated? Look out for signs such as dry mouth, chapped lips, dry skin and even headaches. Creating a routine where water is consumed before, during and after running will help greatly in the long run.
These are a few of the main reasons that cause foot cramping during running. Avoiding these things will significantly reduce the chance of getting foot cramps during runs. On the other hand, foot cramping can be reduced with foot strengthening exercises, and regular stretching of your calf and supporting muscles to ensure that your legs are loose and ready for action.
Your recommended course of action is to develop a regular program for you to follow that both includes strengthening exercises and healthy habits such as being hydrated, stretching regularly and setting aside designated rest days. There you have it, get to running carefree once again.
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