Athlete's Foot by Footnote

Hi guys,

It's "Footnote's Friday injury club" and we have questions from 'Emma' from realbuzz's facebook page and realbuzz user 'Hobbes'. If you have any questions get in touch the usual ways: Private Message me or comment on a blog below.

Dear Footnote,

My legs really burn and throb when I finish, is this lactic acid or increased blood supply?

Emma

Hi Emma,

Even though this is uncomfortable this is not a big problem. You are correct in thinking this is due to increased blood supply. When you run, your leg muscles demand the body to supply more oxygen which is obviously delivered by blood. When you suddenly stop after a long run the body is still supplying a lot of blood to the legs but because you are not moving now it takes your body longer to move this blood along. This creates the burning sensation in the legs and the throbbing is body’s way of moving the blood on.

Over time, your body will become more efficient at moving the blood around and the burning sensation will be less annoying. However you should try to warm down after a long run to assist your body and reduce this pain. Add a 5-10 mins walk at the end of your long runs. When your muscles contract they also help keep the blood moving. This increased pressure is very important in the legs because the blood pressure in the veins and capillaries are at it’s lowest due to gravity and being far away form the heart.

Walking or slow jogging will help clear the excess blood in the legs whilst your hear rate slows down and you get back to normal.

Hi Footnote, 

My problem is I am just getting over a soft tissue injury to the arch of my foot. I have new supporting trainers but missed out on a few weeks training and am now getting anxious about time running out. My foot still aches but I have been shown a taping method by the physio to support my PF/arch.

Hobbes

By the sound of it your physio probably said you were over pronating too much. This will hopefully relieve some pressure on the arch. Regarding the aching arch you can help relieve the tension. If you have a golf or tennis ball you can put that underneath your plantar and help massage it. This will help loosen it. Have a look at this video to show you how and enjoy the interesting music!

It would not hurt to add some calf raises to your training to help condition your lower leg strength and help support your foot muscles. I suggest you do 5 on each leg daily. After a few days do 2 x 5 calf raises. Then 3 x 5 calf raises a few days later.

Before i go had to post a link to this story that had me in stiches. This Australian jogger was knocked out when he was attacked by a Kangeroo... I love it his mates call him Skippy now.

Someone mentioned being scared by a badger last week but this story is amazing! 

it must be Friday...

http://www.smh.com.au/national/jogger-knocked-out-by-boxing-kangaroo-20100319-ql25.html

So there you have it guys. Get in touch if you have a problem and don't be shy of a talking foot! Have a good weekend of running and see you next week!