The different seasons invite us out into nature. We go for walks in the woods, on the beach and maybe start running a little more than we usually do. It's healthy and good for both body and mind – but it can also cause sore feet, tension in the lower legs and stiffness, which makes it difficult to get out again the next day.
At the Health & Sports Clinic in Lyngby, we meet many people who struggle with this very thing. Fortunately, sports massage, foot massage and massage balls make a big difference.
Read along and get:
- Insight into why feet hurt after activity
- Advice on how you can relieve the symptoms yourself
- Inspiration for treatments that really work
Why do feet hurt after running and walking?
Your feet carry you – all day long. When you walk or run, they are loaded with up to 2-3 times your body weight. If you increase your activity, for example on holiday, at a festival or starting a running program, they can quickly become overloaded.
Typical causes of foot pain:
- Overuse of the arch, heel or forefoot
- Tight muscles in the lower legs and soles of the feet
- Bad footwear or awkward walking pattern
- Lack of recovery or extension
It often shows up as:
- Soreness in the sole of the foot (typically in the morning or after rest)
- Pressure sensation in the arch
- Tension in the Achilles tendon or calf
- Feeling tired, even after short periods of activity
What can you do yourself?
Before you need professional help, there is fortunately a lot you can do yourself:
1. Stretch and roll your feet
Use a massage ball (or tennis ball) and roll it under your feet for 2–3 minutes per foot. This loosens connective tissue and activates blood circulation.
2. Do light stretches for the calves and soles of the feet
Stretch your Achilles tendons and calf muscles, for example by standing on a step and slowly lowering your heels.
3. Wear appropriate footwear
Change shoes regularly and avoid flat, hard soles on long walks.
4. Ice and heat
Ice can reduce swelling, while warm baths with Epsom salts are relaxing.
But if the pain persists – or you want a faster recovery – professional treatment may be the best way forward.
Sports massage – targeted and effective relief
Sports massage is a deep and functional massage form that works the entire musculoskeletal system – including the feet. It is used for both the treatment and prevention of overuse injuries.
At our company we work with:
- Arch and heel (plantar fascia)
- Achilles tendon and calf
- Forefoot and toes
The treatment focuses on:
- To loosen tense muscles and connective tissue
- To increase blood flow
- To promote healing and reduce inflammation
The massage is adapted to your activity level and needs. We often combine it with stretching and guidance in using a massage ball for home use.
Happy Feet, Foot Massage – more than just well-being
Foot massage is not only relaxing – it is therapeutic, when carried out purposefully.
We work with:
- The sole of the foot and arch musculature
- Pressure points in the heel and toes
- Joint mobilization in the ankle and metatarsal
The treatment:
- Relieves pain and stiffness
- Improves balance and gait function
- Eliminates fatigue and heavy leg feeling
Many clients experience immediate relief and improved gait after just one treatment.
Massage balls – a powerful tool between treatments
We recommend massage balls as a supplement to your treatments. They:
- Allows you to do daily self-massage
- Increases body awareness
- Keeps tensions down between treatments
We also negotiate massage balls in the clinic, and we will be happy to show you how to use them correctly.
When should you seek help?
- If your feet hurt for several days in a row
- If the soreness interferes with your sleep or daily activities
- If you want to get back to running or walking without discomfort
Professional massage combined with exercises and guidance can be just what makes the difference.
Book an appointment and give your feet the love they deserve.
At the Health & Sports Clinic in Lyngby, we are ready to help you - whether your feet just need a break or you are suffering from an overuse injury.
Book an appointment here
Read more about the treatments here on the website.
