{"id":2689,"date":"2025-09-04T09:41:37","date_gmt":"2025-09-04T07:41:37","guid":{"rendered":"https:\/\/hiklin.dk\/?p=2689"},"modified":"2026-01-12T10:42:51","modified_gmt":"2026-01-12T09:42:51","slug":"foot-pain-after-walking-and-running","status":"publish","type":"post","link":"https:\/\/hiklin.dk\/en\/ondt-i-foedderne-efter-gaature-og-loebeture\/","title":{"rendered":"Sore feet after long walks or runs? Here&#039;s the solution"},"content":{"rendered":"<section class=\"l-section wpb_row height_medium\"><div class=\"l-section-h i-cf\"><div class=\"g-cols vc_row via_flex valign_top type_default stacking_default\"><div class=\"vc_col-sm-12 wpb_column vc_column_container\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"wpb_text_column\"><div class=\"wpb_wrapper\"><p>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&#039;s healthy and good for both body and mind \u2013 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.<\/p>\n<p>At the Health &amp; Sports Clinic in Lyngby, we meet many people who struggle with this very thing. Fortunately, <strong>sports massage, foot massage and massage balls<\/strong> make a big difference.<\/p>\n<p>Read along and get:<\/p>\n<ul>\n<li>Insight into why feet hurt after activity<\/li>\n<li>Advice on how you can relieve the symptoms yourself<\/li>\n<li>Inspiration for treatments that really work<\/li>\n<\/ul>\n<h3><strong>Why do feet hurt after running and walking?<\/strong><\/h3>\n<p>Your feet carry you \u2013 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.<\/p>\n<p><strong>Typical causes of foot pain:<\/strong><\/p>\n<ul>\n<li>Overuse of the arch, heel or forefoot<\/li>\n<li>Tight muscles in the lower legs and soles of the feet<\/li>\n<li>Bad footwear or awkward walking pattern<\/li>\n<li>Lack of recovery or extension<\/li>\n<\/ul>\n<p>It often shows up as:<\/p>\n<ul>\n<li>Soreness in the sole of the foot (typically in the morning or after rest)<\/li>\n<li>Pressure sensation in the arch<\/li>\n<li>Tension in the Achilles tendon or calf<\/li>\n<li>Feeling tired, even after short periods of activity<\/li>\n<\/ul>\n<h3><strong>What can you do yourself?<\/strong><\/h3>\n<p>Before you need professional help, there is fortunately a lot you can do yourself:<\/p>\n<h4>1. <strong>Stretch and roll your feet<\/strong><\/h4>\n<p>Use a massage ball (or tennis ball) and roll it under your feet for 2\u20133 minutes per foot. This loosens connective tissue and activates blood circulation.<\/p>\n<h4>2. <strong>Do light stretches for the calves and soles of the feet<\/strong><\/h4>\n<p>Stretch your Achilles tendons and calf muscles, for example by standing on a step and slowly lowering your heels.<\/p>\n<h4>3. <strong>Wear appropriate footwear<\/strong><\/h4>\n<p>Change shoes regularly and avoid flat, hard soles on long walks.<\/p>\n<h4>4. <strong>Ice and heat<\/strong><\/h4>\n<p>Ice can reduce swelling, while warm baths with Epsom salts are relaxing.<\/p>\n<p>But if the pain persists \u2013 or you want a faster recovery \u2013 professional treatment may be the best way forward.<\/p>\n<h3><strong>Sports massage \u2013 targeted and effective relief<\/strong><\/h3>\n<p><a href=\"https:\/\/hiklin.dk\/en\/sports-massage\/\">Sports massage<\/a> is a deep and functional massage form that works the entire musculoskeletal system \u2013 including the feet. It is used for both the treatment and prevention of overuse injuries.<\/p>\n<p>At our company we work with:<\/p>\n<ul>\n<li>Arch and heel (plantar fascia)<\/li>\n<li>Achilles tendon and calf<\/li>\n<li>Forefoot and toes<\/li>\n<\/ul>\n<p>The treatment focuses on:<\/p>\n<ul>\n<li>To loosen tense muscles and connective tissue<\/li>\n<li>To increase blood flow<\/li>\n<li>To promote healing and reduce inflammation<\/li>\n<\/ul>\n<p>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.<\/p>\n<h3><strong>Happy Feet, Foot Massage \u2013 more than just well-being<\/strong><\/h3>\n<p>Foot massage is not only relaxing \u2013 it is <strong>therapeutic<\/strong>, when carried out purposefully.<\/p>\n<p>We work with:<\/p>\n<ul>\n<li>The sole of the foot and arch musculature<\/li>\n<li>Pressure points in the heel and toes<\/li>\n<li>Joint mobilization in the ankle and metatarsal<\/li>\n<\/ul>\n<p>The treatment:<\/p>\n<ul>\n<li>Relieves pain and stiffness<\/li>\n<li>Improves balance and gait function<\/li>\n<li>Eliminates fatigue and heavy leg feeling<\/li>\n<\/ul>\n<p>Many clients experience immediate relief and improved gait after just one treatment.<\/p>\n<h3><strong>Massage balls \u2013 a powerful tool between treatments<\/strong><\/h3>\n<p>We recommend massage balls as a supplement to your treatments. They:<\/p>\n<ul>\n<li>Allows you to do daily self-massage<\/li>\n<li>Increases body awareness<\/li>\n<li>Keeps tensions down between treatments<\/li>\n<\/ul>\n<p>We also negotiate <a href=\"https:\/\/hiklin.dk\/en\/product\/massage-ball-captain-lax\/\">massage balls<\/a> in the clinic, and we will be happy to show you how to use them correctly.<\/p>\n<h3><strong>When should you seek help?<\/strong><\/h3>\n<ul>\n<li>If your feet hurt for several days in a row<\/li>\n<li>If the soreness interferes with your sleep or daily activities<\/li>\n<li>If you want to get back to running or walking without discomfort<\/li>\n<\/ul>\n<p>Professional massage combined with exercises and guidance can be just what makes the difference.<\/p>\n<h3><strong>Book an appointment and give your feet the love they deserve.<\/strong><\/h3>\n<p>At the Health &amp; 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.<\/p>\n<p><strong><a href=\"https:\/\/hiklin.onlinebooq.dk\/\" target=\"_blank\" rel=\"noopener\">Book an appointment here<\/a><\/strong><br \/>\nRead more about the treatments here on the website.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/section>","protected":false},"excerpt":{"rendered":"De forskellige \u00e5rstider inviterer os ud i naturen. Vi g\u00e5r ture i skoven, p\u00e5 stranden og begynder m\u00e5ske at l\u00f8be lidt mere, end vi plejer. Det er sundt og godt for b\u00e5de krop og sind \u2013 men det kan ogs\u00e5 give \u00f8mme f\u00f8dder, sp\u00e6ndinger i underbenene og stivhed, som g\u00f8r det sv\u00e6rt at komme ud...","protected":false},"author":3,"featured_media":2690,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2689","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ikke-kategoriseret"],"_links":{"self":[{"href":"https:\/\/hiklin.dk\/en\/wp-json\/wp\/v2\/posts\/2689","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hiklin.dk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hiklin.dk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hiklin.dk\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/hiklin.dk\/en\/wp-json\/wp\/v2\/comments?post=2689"}],"version-history":[{"count":6,"href":"https:\/\/hiklin.dk\/en\/wp-json\/wp\/v2\/posts\/2689\/revisions"}],"predecessor-version":[{"id":2910,"href":"https:\/\/hiklin.dk\/en\/wp-json\/wp\/v2\/posts\/2689\/revisions\/2910"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hiklin.dk\/en\/wp-json\/wp\/v2\/media\/2690"}],"wp:attachment":[{"href":"https:\/\/hiklin.dk\/en\/wp-json\/wp\/v2\/media?parent=2689"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hiklin.dk\/en\/wp-json\/wp\/v2\/categories?post=2689"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hiklin.dk\/en\/wp-json\/wp\/v2\/tags?post=2689"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}