With marathon season on our doorstep, many people will be in full training mode, cramming in the runs to help them hit that personal best, or simply just to make it over the finish line!
But running 26 miles in one go is no easy task and naturally, all that pavement pounding can lead to lower body pain. Research by Deep Freeze – the cooling, iconic and time-tested muscle and joint care topical range has found that 72% of people have experienced foot or lower leg pain with 41% saying their foot pain was caused by too much time on their feet and 28% blaming a sports injury, such as running. As for lower leg pain, 35% also blame too much time on their feet and 30% say it was caused by a sports injury.[1]
Elyn Marwick, Personal Trainer, Coach & Functional Fitness Specialist who swears by the cooling, muscle and joint care topical therapies from Deep Freeze says: “So many of us experience aches and pains, but running can really take its toll. In fact, research has found that 50% of runners experience an injury each year which prevents them from running for a period of time, and 25% of runners are injured at any given time[2]. The ankles, knees, feet and legs are the most commonly injured regions according to the Deep Freeze research.”
But why is running such a catalyst for injuries and what are the pains that runners are facing?
Physiotherapist, Pilates, and Musculoskeletal specialist from the Deep Freeze expert hub, Clara Kervyn explains: “If you think about it, our legs and feet take much of the strain when we run. And the feet in particular are complex body parts made up of 33 joints, 26 bones, and more than a hundred muscles, tendons, and ligaments[3]. So, in essence, they’re pretty delicate!”
The Deep Freeze data discovered that 50% of Brits who have experienced foot pain say they felt it in the ankle, whilst 38% felt it in their sole and 34% in the arch of their foot.
Clara Kervyn adds: “Poor running form, improper footwear and skipping the warm up, can all cause injuries. Overuse and repetitive stress is also a cause of injuries. Running is a high impact sport and continually working the same muscles, tendons and joints can lead to pain. Muscle imbalances can also lead to discomfort and injuries. Weak glutes for example can actually mean other muscles or joints have to overcompensate – such as the knees – leading to injuries.” Increasing the running load too quickly can lead to injuries as well. A high 37% of Brits have been injured after jumping into a new sport or exercise without a plan.
Clara Kervyn adds: “The worst thing you can do is ignore the pain, yet 40% of Brits try to mask the pain as they feel it makes it hurt less and 35% simply mask the pain. The pain may only get worse though, stopping you from training and potentially even competing in your marathon.”
Exercise injuries are in fact the most common cause of foot and leg pain for 40% of Brits. But, 41% of Brits think there is more they can do to look after their lower legs however, they don’t know what. With so many Brits struggling, it’s time to make our lower body an injury-proof zone.
5 Deep Freeze Expert Tips To Support Your Legs And Feet This Marathon Season
#1.ICE cooling therapy: “Scientifically proven cooling therapy can decrease blood flow and may help calm minor aches in muscles and joints,” says Elyn Marwick.
Yet only 8% of Brits use cooling therapy to relieve foot or lower leg pain.
Elyn Marwick adds: “The Deep Freeze product range is my go-to for soothing minor aches in muscles and joints. Working just like ice, all Deep Freeze products are non-medicinal, providing targeted, scientifically proven cooling and soothing relief, while being fast acting and providing a long lasting, cooling sensation.”
Clara Kervyn explains: “The Deep Freeze Glide-on Gel is my absolute favourite as it provides scientifically proven cooling action, helping to soothe minor muscle and aches in the legs and feet. It’s ideal for on-the-go as it glides on easily and it’s great for harder to reach places like the back of heels and knees as well as calves.”
A clinical trial at Stirling University[4] actually confirmed that Deep Freeze Cold Gel cools muscle tissue to a depth of 3cm and produces “significant” changes in blood flow. This action is likely to help soothe joint aches. Clara Kervyn adds: “Deep Freeze Cold Gel also works like ice and helps cool and soothe minor aches in muscles and joints. It’s easy to apply, and mess-free and is a useful addition in everyone’s first aid bag, as well as on the go when travelling.”
For targeting cooling that lasts for three hours, try the Deep Freeze Cold Patch. This non-medicinal, self-adhesive discrete patch works just like ice by cooling the desired area, helping to decrease blood flow and as a result calming and soothing the affected muscular or joint area. It’s ideal for backs, necks, shoulders, legs, and feet.
#2. Always warm up and cool down: Only 26% of Brits devote time to warming up before exercise. But, preparing your body for a run by warming up helps to increase blood flow to the muscles, boosting their flexibility. Warm ups help to lubricate the joints too, increasing their range of motion[5][6].” Plus, warming-up actually boosts muscle performance, according to a study in the Journal of General Physiology[7].
Elyn Marwick says: “Try dynamic stretches such as leg swings, walking lunges and walkouts.”
A cool down after your run can help to accelerate the clearance of lactic acid from muscles, according to Elyn Marwick. However, just one third of Brits claim to do cool down exercises, meaning two-thirds of the nation are putting their muscles and joints at risk of pain, according to the Deep Freeze data.
“While muscles are still warm, gentle stretches can help to increase flexibility, to avoid muscles getting tight. The Deep Freeze Muscle Rescue Cold Spray is great to use during your cool down as it provides a fast-acting, cooling sensation, to help relieve minor aches in muscles and joints. The no-fuss spray format allows application on hard-to-reach areas like the backs of legs, feet, and shoulders too; it means there’s no reason why we can’t target all areas where you have muscular and joint aches,” adds Elyn Marwick.
#3. Check your running trainers: Neatly a quarter (24%) of people who have had foot pain, blame their shoe type. Elyn Marwick explains: “When running, be sure that your footwear is suitable. Booking in for a gait analysis at a specialist shore store is a good way to make sure you get running trainers that suit your foot type and offer you the support you need.
“Make sure your trainers aren’t too worn, too. Running trainers don’t last forever so when they start to feel worn out, it might be time to invest in a new pair.”
#4. Roll out your feet: A tennis ball under your feet can be a great way to relieve pain and soreness.
Clara Kervyn says: “When you’re sitting down, place a tennis ball under your foot, apply pressure and gently roll the ball around the heel, midsection of the foot and also around the balls of the feet. This is a great way to loosen out tight ligaments and tendons.”
Only 18% of Brits turn to foot massages to relieve their foot pain, however, this simple DIY foot massage could help to relax your feet after an intense training run. A foam roller can also help to ease tightness across the body.
Elyn Marwick continues: “A long run might leave you sore so to help prevent any injuries developing, devote some time to foam rolling. It’s been shown to help reduce delayed onset muscle soreness (DOMS)[8], while percussive massage devices have been shown to help reduce musculoskeletal pain and improve muscle pain and flexibility[9].”
#5. Have a good stretch: Got a spare five minutes in the day? Why not devote this time to stretching and mobility work? According to the Deep Freeze data, 27% of Brits do leg stretches to relieve foot or lower leg pain, 22% do calf exercises and 21% do knee exercises. Elyn Marwick explains: “We know that stretching is so good to keep our bodies mobile and flexible. When we run, muscles can tighten so it’s vital to keep them loose.
“Along with Deep Freeze products, the correct footwear, plenty of recovery and warm ups and cool downs, stretching is one piece of the puzzle to staying injury free this marathon season.”
