Running marathon how to prevent knee pain long term running how to protect the knee

April 30, 2023

Having healthy feet is an important key to running success. Because no matter how fast you run, or how strong your equipment is, it is difficult to run well if your feet have a tendency to be sore. Especially the intensity of the marathon, here are some suggestions. Hope to help you prevent pain.

Buy a new pair of shoes

If the shoes on your feet have been running for more than 800 km, it is recommended to replace them regularly. There are many injuries caused by wearing bad running shoes all the time. These injuries can be prevented if the shoes are replaced in a more timely manner.

Choose the right running shoes for you carefully

When buying new shoes, be sure to ask more than one professional. This will not only allow you to analyze your gait and determine the most suitable type, size, etc. for you. It also allows you to know all the latest product information and which one is best for your feet. When it comes to shoe sizing, leave at least a thumb width space, if not more, between the longest toe and the sole. If you plan to run farther and longer, there will be enough room to move your toes, otherwise when your feet swell, you will find that the shoe is too small and not much good for your feet.

Correct pain

If you have a history of knee injuries or problems with your feet turning outward, you may need to use other supportive aids.

Change your socks regularly

Another thing you need to be aware of is to buy a pair of socks that fit your feet size. They can shrink, thin and lose their elasticity over time, and these problems can add up and make it easy to have blisters on your feet. Try to avoid 100% cotton socks, as they tend to absorb water and produce bacteria, and it is recommended to get a new batch of socks once a season to keep your feet healthy.

Stretching

It is recommended to use the wall to do calf stretching at any time. To prevent the calves from being very tight. So it is recommended to stretch three times a day for 90 seconds on each side.

Wall calf stretches.

Step 1: Approximately 2 feet from the wall, place your right toe against the wall, keeping your right heel touching the floor and your knee straight and your left knee bent Step 2: Stretch your right calf and toes and plantar fascia, hold for 90 seconds, then switch to your left foot and repeat.

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