Arch Pain with Half Marathon Training Advice

jessmastrilli · April 2013

So recently I started developing arch pain in my left foot only. It started about last weekend when I went from a 7 mile long run to 9 mile. This past Saturday I was scheduled for 10 miles (I have a half marathon on May 5th), but could only complete 6 miles with walking and running intervals, but mostly walking. It's starting to feel a little better by being off of it, but I have a 10k race on Saturday. I'm wondering if maybe insoles will help my problem, especially so close to a race?

I really don't want to give up now, when I'm so close to the finish line. I iced it a few times on Saturday and like I said, it's not so bad today. However I'd like to do a 3 miler at some point this week but nervous about it messing up for my race on Saturday. Any tips and advice would be greatly appreciated.

sevsmom · April 2013

Are you stretching well? You need to stretch your calf & achilles very well after running. I've only had pain in my arch for a short, but memorable time. Stretching, ice, and I found massaging it with a tennis ball or the like quite helpful, too. If you want to go out hard for the 10k, I'd limit your running this week to maybe one mid week 3-4 miler?? Cross train and make sure you stretch and pamper that foot.

bigbear167 · April 2013

insoles are the way to go.when I started running I had pain after about half a mile.i went to a running store and they fitted me for a pair of insoles.my next run was great no pain.i recommend getting them.

dpvike80 · April 2013

Sounds like plantar fasciitis and I struggle with this as well. You can find stretching exercising on several websites that seem to be helpful. I have frozen water bottles that I use after runs and I also have one at work that I use when I am sitting for long hours. I also use a golf ball to massage those muscles in the arch and that really seems to help as the golf ball really digs into the sore spots.

Hope that helps or at least gives you some ideas in dealing with it.

daylily2005 · April 2013

You may also want to try wrapping your foot when you run (and maybe during the day if it bothers you then). A nice figure 8 around the ankle and the arch can provide both compression and a little support..

scottb81 · April 2013

I'm not a Dr. but in my experience using an arch support made it worse. What worked was calf stretching, golf ball and ice bottle rolling, and a night splint. The night splint was the most effective.

You probably don't need complete rest but may need to reduce mileage some and eliminate any really hard running for a few weeks.

JustJennie1 · April 2013

Sounds like plantar fasciitis and if that's the case you really need to take it easy other wise you will make it so much worse. My husband got it part way through our half marathon training, he continued running and ran the half and ended up having to go to a sports podiatrist and get cortisone shots. He also was unable to run for well over a year.

See a sports podiatrist about it and have them help you. If it is plantar fasciitis you really don't want to mess around with it.

jessmastrilli · April 2013

I have scheduled an appointment with a sports medicine specialist for this week. So hopefully they can figure out what exactly is wrong and how to help me, especially to help me run this race on Saturday. Thanks for all your advice!

jackaroo21 · April 2013

Sounds like plantar fasciitis and I struggle with this as well. You can find stretching exercising on several websites that seem to be helpful. I have frozen water bottles that I use after runs and I also have one at work that I use when I am sitting for long hours. I also use a golf ball to massage those muscles in the arch and that really seems to help as the golf ball really digs into the sore spots.

Hope that helps or at least gives you some ideas in dealing with it.

This, plus Tennis balls work nicely too.

Arch Pain with Half Marathon Training Advice

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