Changes

==Causes==

* '''Low [[Cadence]]''' If your [[Cadence]] is low, you will spend longer in the air, which requires more vertical movement and greater landing forces. Low [[Cadence]] will result in added stress to the body, which can result in sore feet as well as knee and hip problems. Correct [[Cadence]] is critical for running. * '''Too much shoe''' Studies have shown that counter intuitively, the more padded your shoes[[Shoes]], the higher the landing impact. More expensive shoes [[Shoes]] with more padding are therefore likely to increase the risk of sore feet rather than help. See [[Are your running shoes injuring youThe Science of Running Shoes]] for more details.* '''Too little shoe''' At the other end of the spectrum, running with minimal shoes [[Shoes]] can also result in sore feet. This is not due to impact, but rather caused by stepping on uneven surface. If you imagine stepping on a stone in bare feet, you can see how this will hurt the feet. This tends to be a surface dependent problem, with manmade gravel trails as one of the worst. Balancing too much and too little shoe is difficult on some surfaces. A minimalist shoe like the [[Modified Nike Free]] works well on asphalt or natural trails, but struggles on rough gravel. * '''Foot slap''' If you can hear your feet slap the ground when they land, the force that is causing the sound is also likely to damage your soles. Higher [[Cadence]] and more minimalist shoes [[Shoes]] should help reduce this, but if foot slap remains, get someone to watch you run. They may be able to suggest the cause of the problem. * '''[[Too much too soonMuch Too Soon]]''' A sudden increase in mileage can result in all sorts of overuse [[Overuse]] issues, including sore feet. Doing [[Too Much Too Soon]] is especially dangerous when swapping to minimalist footwear, as it takes time to build up the required strength. Longer races can also cause sore feet. * '''Time on feet''' Spending longer periods of time on your feet, whether or not you are running. If you have a job where you stand, or if you go sightseeing after a race, this can trigger sore feet. ==Treatment==

* '''Stay off your feet''' If your feet are sore, try to avoid spending more time standing, or walking.

* '''[[Massage]]''' Massaging the feet may help recovery, but more importantly, it will help identify any more significant issues.

* '''Foot Baths''' Bathing your feet in salt or Epsom salts is a traditional cure for sore feet. * '''Chemical Cooling''' Using menthol, eucalyptus or ‘icy'icy-hot’ hot' may bring symptomatic relief, but use with caution as they can also irritate the skin. * '''Calf TLC''' Foot problems can be triggered by issues in the calves. If a [[Muscle|muscle ]] in the calf is in spasm, it can cause symptoms in the tendons in the feet. Massaging and icing your calves is a low risk option for helping your feet.