Arch pain from long distance running

mrsbuckwheat
mrsbuckwheat Posts: 10 Member
in Fitness and Exercise
I am training for a marathon in April and for the past few weeks have had pain in my arches. It was mostly my right foot so I tried to run more heal-toe on that foot and it helped a little. Last weekend I did 14 and it bothered me but this week I did 16 and the arches on BOTH feet were very very painful. I ended up walking most of the last 4 miles due to the pain. For the rest of yesterday and into today I am having difficulty even walking:(

I wear Asics. They are only a few weeks old and I was fitted for them so not sure if this is a shoe or foot issue. (The original pain in my rig arch started in my previous shoes)

Any suggestions? I am very worried this pain is going to interfere with my training. Is this something inserts could help with or should I see a sports pediatrist ?

Replies

  • hedean
    hedean Posts: 40 Member
    I am no expert, but this sounds like plantar fasciitis, which you may already have considered. If not, you should read up on that. I got it from long distance running because I have unusually high arches in my feet. There can be many causes but those are 2 common ones. I got inserts and reduced my running which didn't help all that much then I sought out physical therapy and began swimming. In time it got much better. Inserts may help you. Best of luck with your marathon!
  • Sundogoh
    Sundogoh Posts: 31 Member
    I developed arch pain in my left foot last November after running a few races on subsquently weekends pretty hard (4 miler, 10K and 5K). PR'd all 3. I had also run a half marathon in October. I did foot exercises, iced my foot and took a week off which really didn't help. I was already wearing Superfeet insoles in my shoes. What helped me most was never going barefoot and wearing Dansko/Birkenstock shoes. It took a while but my foot pain is much better now. I felt it a little bit yesterday on my 13 mile run but it was pretty much gone last evening. I probably should have gone to see a doctor but never did. I am not sure if it id plantar fasciitis or not. I never had the classic morning pain.

    Seems like your new shoes could possibly be contributing but it is hard to say. Probably best to go see a podiatrist.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Sounds like plantar fasciitis.
    Started maybe with the pain mostly in the heel or right at the front of the heel?
    Pain worst first thing in the morning and those first steps out of bed are horrible?
    Get supportive insoles. They used to recommend Spenco insoles, but there are much better ones now. I like Superfeet, available at any running shoe store. Put them in all your shoes, at least until the pain is better. But, certainly, put them in your running shoes.
    And, stretch, stretch, stretch, the bottom of your feet.
  • dpwellman
    dpwellman Posts: 3,271 Member
    Yep. And theres not a whole heck of a lot you can do about it, except RICE. I had it and it took almost an entire year to completely resolve. Never again (knock on wood)
  • LoveMyLife_NYC
    LoveMyLife_NYC Posts: 230 Member
    That sounds like plantar fasciitis, as other posters have said. It's a pain to get rid of, so stay on top of it. Massage your arches and heel, and stretch your calf. It also helps to roll your foot on a frozen water bottle.

    http://www.myfitnesspal.com/topics/show/1152360-plantar-fasciitis?hl=plantar+fasciitis

    There are lots of threads on MFP like this one. ^^^ They're full of advice for relieving the foot pain.
  • pucenavel
    pucenavel Posts: 972 Member
    ditto on the stretching

    try toe squat also - really good for stretching the feet

    http://www.yinyoga.com/ys2_2.0_asanas_toe_squat.php

    or this (you only need to watch the first minute to get the gist of the foot stretch

    https://www.youtube.com/watch?v=4pQM8mKCMCI

    I am just coming off about a year of not being able to run because of achilles problems that were from basically the same thing, just affected a different part of the same long tendon that runs from your calf to your toes. I'm coming back slowly and this time around I won't forego yoga (I do Yin Yoga as part of my training routine) when the training schedule gets tight.
  • pucenavel
    pucenavel Posts: 972 Member
    is "RICE" a typo?? Or is that an acronym I've not heard yet?
  • Sundogoh
    Sundogoh Posts: 31 Member
    RICE = Rest, Ice, Compression, Elevation
  • mrsbuckwheat
    mrsbuckwheat Posts: 10 Member
    Thanks all. I have read about of plantar fasciitis but it doesn't seem to match my symptoms. My pain is more in the side bone and top of my foot rather than the heal. Every once in a whole my 3 little toes will hurt but the major issue is the arch and that bone there. I have never experienced this before so I am stumped. It is something that so far has only bothered me after a long run and then the rest of the week it feels ok.
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Thanks all. I have read about of plantar fasciitis but it doesn't seem to match my symptoms. My pain is more in the side bone and top of my foot rather than the heal. Every once in a whole my 3 little toes will hurt but the major issue is the arch and that bone there. I have never experienced this before so I am stumped. It is something that so far has only bothered me after a long run and then the rest of the week it feels ok.

    Sounds like inflammation of the tendon that straightens your toes. Try loosening your laces, or something called 'ladder' lacing that reduces pressure on the top of your foot.

    Ice will also help. You can run with it, but I wouldn't suggest trying to change your gait. That will lead to more problems.

    It won't hurt to do some PF stretches as well, just in case.
  • pucenavel
    pucenavel Posts: 972 Member
    What is your strike like? Do you land....

    A. on your heel
    B. on your mid-foot
    C. on the ball of your foot
    D. on the outer edge of your foot

    What is the first spot on the soles of your shoes to wear out? Is it the same on both shoes?

    The pain on the side of your foot... is it the inside of your foot or outside?

    Maybe try this stretch/yoga pose that stretches the top of the foot:

    http://www.yinyoga.com/ys2_2.0_asanas_ankle_stretch.php
  • pucenavel
    pucenavel Posts: 972 Member
    RICE = Rest, Ice, Compression, Elevation

    ah, that... :)

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