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Arch pain in foot :( help

jellebeandesigns
jellebeandesigns Posts: 347 Member
edited December 2024 in Fitness and Exercise
I am a runner (year on the 25th it was my I'm gonna do it when I'm 25 thing) I love running recently I have been increasing my mileage by about 15-20% per week, nothing insane I'm at 16 miles a week. I also work out, jump squats, jump lunges and more. I woke up this morning with pain in my arch, my calf is a little sore (thinking maybe I walked funny at the back to school night). What the f is going on though and how do I fix it? I run in vibrams and walk in flip flops lol so pretty much barefoot all the time. My running shoes have a decent mileage on them but aren't super worn

Replies

  • drmryder
    drmryder Posts: 181 Member
    Flip flops the worse thing for you. The pain in your arch.... put your thumb in your arch, position it toward your heel and press back into your heel. Does it hurt like a Mo Fo? If so, you have developed Plantar Fasciitis. You will need good arch supports and alot of stretching. I had them in both feet and I had to wrap my arches with tape for 3-4 weeks.

    edited to add that I had to wear some form of footwear anytime I walked inside and outside. You can recover from it, just takes time and stretching.

    Also... barefoot all the time for some folks can cause falling arches. I shudder to think how all the kids that live in flip flops (basic $3 pairs) will be like when they get older. Ouch! I only say this because I have a ton of foot issues now.
  • vim_n_vigor
    vim_n_vigor Posts: 4,089 Member
    I can only speak for my feet here. I have high arches. I have to make sure that at least most of the time my arch is well supported or I end up with pain and it ends up with shin splints. It sounds like you rarely wear shoes that properly support your whole foot. I would go to a really good shoe store and have them evaluate your feet and your gait so they can offer suggestions that are best for your feet.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    15% to20% increases in mileage week over week would be considered aggressive, you may have developed PF.

    These may help

    http://www.runnersworld.com/article/0,7120,s6-241-285--14443-0,00.html

    When you're stretching after a run make sure your stretch your soleus too (small muscle at the bottom of your calf) - it's often overlooked.
  • ichigo007
    ichigo007 Posts: 97
    If you are talking about those Vibram FF shoes with the toes, a guy at my gym bought some of those and was running on our indoor rubber based lap track and after a week or 2 his arch broke because there was not enough arch support and the base was to flat with out enough flexibility. Thats what he said hi doctor told him.

    I wear flip flops most days except when at work. I wear a mild healed dress shoe. I run and train in a Newbalance mt20 which is a near barefoot running shoe. I do at times suffer from the samething at time because of going from my work shoe to my running shoes and flip flops.

    here is some basic info on what could be happening:

    http://www.livestrong.com/article/270465-foot-arch-pain-while-running/

    http://orthopedics.about.com/od/footankle/a/archpain.htm
  • jellebeandesigns
    jellebeandesigns Posts: 347 Member
    I have been barefoot/flip flopped my entire life I have strong arches but low arches. No pain when pushing



    Flip flops the worse thing for you. The pain in your arch.... put your thumb in your arch, position it toward your heel and press back into your heel. Does it hurt like a Mo Fo? If so, you have developed Plantar Fasciitis. You will need good arch supports and alot of stretching. I had them in both feet and I had to wrap my arches with tape for 3-4 weeks.

    edited to add that I had to wear some form of footwear anytime I walked inside and outside. You can recover from it, just takes time and stretching.

    Also... barefoot all the time for some folks can cause falling arches. I shudder to think how all the kids that live in flip flops (basic $3 pairs) will be like when they get older. Ouch! I only say this because I have a ton of foot issues now.
    [/quote]
  • jellebeandesigns
    jellebeandesigns Posts: 347 Member
    I do stretch my soleus as well as cross fiber friction I'm trained in sports injury therapy so I do lots of preventative (no shin splints) just have never dealt with this pain
    15% to20% increases in mileage week over week would be considered aggressive, you may have developed PF.

    These may help

    http://www.runnersworld.com/article/0,7120,s6-241-285--14443-0,00.html

    When you're stretching after a run make sure your stretch your soleus too (small muscle at the bottom of your calf) - it's often overlooked.
  • jellebeandesigns
    jellebeandesigns Posts: 347 Member
    Thanks for the links!
    If you are talking about those Vibram FF shoes with the toes, a guy at my gym bought some of those and was running on our indoor rubber based lap track and after a week or 2 his arch broke because there was not enough arch support and the base was to flat with out enough flexibility. Thats what he said hi doctor told him.

    I wear flip flops most days except when at work. I wear a mild healed dress shoe. I run and train in a Newbalance mt20 which is a near barefoot running shoe. I do at times suffer from the samething at time because of going from my work shoe to my running shoes and flip flops.

    here is some basic info on what could be happening:

    http://www.livestrong.com/article/270465-foot-arch-pain-while-running/

    http://orthopedics.about.com/od/footankle/a/archpain.htm
  • jellebeandesigns
    jellebeandesigns Posts: 347 Member
    It is aggressive for distance increase, should I fall back a bit? It is by no means intentional!
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    I would start with rest.

    plantar fasciitis can get REALLY bad if you don't address it.

    en.wikipedia.org/wiki/Plantar_fasciitis
  • WhatDoesLisa
    WhatDoesLisa Posts: 214
    Plantar fasciitis sister. No more flip flops and get some real sneakers!!! I am not being snarky, just suffered a long time with this. I am going to the chiropractor tonight to get my PF tuneup.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    It is aggressive for distance increase, should I fall back a bit? It is by no means intentional!

    The rule of thumb (and it's not carved in stone) is to try to keep your increases not more than 10% week over week to give your body time to adapt.
  • jellebeandesigns
    jellebeandesigns Posts: 347 Member
    I've been trying to keep at 10% but for whatever reason I'm increasing faster so I'll pull back. I'm wearing real shoes for runny sneakers for me cause serious pain in my shins. I will try to wear shoes instead of flip flops I have a weird thing about my toes being covered
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