Below is how I treat my sore foot after a long run.
Here’s my sore foot rolling a frozen bottle of water. It works great for treating plantar fas
[updated entry] Long runs for me are 10Ks or longer, but I start feeling sore once I do 10 miles or more. To treat my sore foot, I use ice in a water bottle which I’ve kept frozen in my fridge. To use it, I simply put the bottle on the floor and roll my sore foot on it for 15 minutes. It works very well.
It would seem that training for long distance running (anything 10K and above) has some downside to it.
I’m finding that my body takes some serious beating after long runs, and it would take me about 2 to 3 days to recover from it. The beating comes in the form of sore knees, hips, and foot.
One of the first things I noticed after I started my marathon training is that my right hip would start to get sore. Then after watching some videos on proper running form, I made some adjustments. Then my knee started to get more sore; I would look at some more running form videos and make more adjustments.
I thought I was able to find the right one until I did my recent 16 mile run and a follow on 5 mile run (one day after). I discovered that my foot (the bottom part) was sore. Apparently I been landing more on my forefoot than my midfoot, causing my muscles there to get overused. Now I’m down for at least 3 days.
I’m going to have to pull back on my long run this weekend as I have not been able to keep up with the running plan this week.