A common cause of foot arch pain while running is plantar fasciitis. The plantar fascia is the fibrous tissue that runs along the bottom of the foot, from the heel to the toe. When it becomes injured, the result is significant arch pain. But other injuries and reasons can cause your arches to hurt when you run. In many cases, choosing the right footwear and adjusting your stride and training schedule can resolve or prevent future problems.
Causes
Having flat feet, known medically as over-pronation, puts you at higher risk for plantar fasciitis and other foot-related problems. Wearing high heels for many years can also put stress on the tendons in the foot and the plantar fascia. When the arch is stretched, which happens more with flat feet, but can also happen with years of running and intense physical activity, the result is pain in the arch and often the heel as well. The Rothman Institute, a large medical practice in Philadelphia that specializes in orthopedics, notes that structural problems with the foot can cause arch pain.
Treatment
If plantar fasciitis is the problem, the Mayo Clinic suggests putting your feet up and icing the specific areas of pain for about 20 minutes, three or four times per day. Stay off your feet and certainly avoid running for at least a few days if the pain is severe. For mild pain, reduce the distance you run until the pain subsides, Mayo experts recommend. To remain active while you let the plantar fasciitis heal, you can pick an exercise that doesn't put stress on the arches. Some low-impact choices include bicycling and swimming.
Prevention/Solution
Podiatrist-prescribed and fitted arch supports can help prevent pain and problems related to the arches when running, particularly if you have flat feet. A good running shoe can make a huge difference, especially if you're logging a lot of miles every week. The features of good running shoe is flexible at the ball of the foot, provides stability at middle of the foot, is solid and supportive at the heel, and has a sole with durable cushioning or shock absorption, according to the American Academy of Podiatric Sports Medicine.
Considerations
If your arch pain is mild or even if you don't have any problems yet, consider rubber insoles that provide a little arch support in your running shoes or other athletic shoes. Basketball, soccer and tennis certainly involve a lot of running, so making sure you have good arch support for those sports, too, is important. Be aware that plantar fasciitis can lead to the formation of heel spurs, calcium build-ups around the heel that can be extremely painful. If you're starting to feel pain or you're just getting into running and you have concerns, such as flat feet, talk to a podiatrist now about how you can prevent problems later.
Expert Insight
While you can't do much about flat feet or other structural issues with your feet, you can control your training patterns and your footwear. If you are serious about running, you should talk with a professional trainer or at least someone knowledgeable about running and injury prevention. On the AAPSM website, board member Stephen Pribut says that the best way to avoid running injuries is to steer clear of the "Terrible twos: too much, too soon, too fast, too often."
