During a five-mile jog, your feet strike the ground an estimated 7,500 times at a force much greater than your body weight. When you consider this, it's easy to see how you can experience foot pain when jogging. If your pain seems to be concentrated in the arch area of your foot, this can signal the beginning of a more serious condition.
Beginnings -- Plantar Fasciitis
The plantar portion on the bottom of your foot can take a beating as you jog. Over time, repeated foot strikes can inflame the plantar fascia, which is the tough band of connective tissue that extends from the ball of your foot to connect with your heel. This condition, known as plantar fasciitis, causes arch pain after your jogging session. When this area becomes inflamed, you may start compensating by rolling your foot inward -- known as pronation -- or striking more with the front or back of your foot.
Manifestation -- Runner's Knee
If you experience plantar fasciitis and continue to jog, the repeated pronation can begin to pull on the tendons and ligaments that connect to your knee. This can cause a common jogging injury known as runner's knee, or patellofemoral pain syndrome. Over time, you may experience knee and foot pain so severe it prevents you from jogging. This also can result in muscle imbalances that lead to injury.
Prevention
You can prevent arch pain when jogging by wearing supportive shoes. Look for a shoe that is particularly stable in the arch area -- you should be able to push the ends of the shoe toward each other without the middle portion collapsing. Replace your shoes every 300 to 500 miles run. If you notice the tread or backs of the shoes are wearing down, these can be signs it is time to replace your shoes. Also, warm up and stretch before a workout, including stretches for the calves and ankles. Do the same when you are finished with your jog, because tight calf muscles can further aggravate the fascia on the bottom of your feet.
Solution
If you do experience pain in the arches when jogging, treat the symptoms before your condition worsens. Take a break from jogging for a few days, switching to an exercise like swimming that places less pressure on the feet. Ice the feet and take a non-steroidal anti-inflammatory medication to relieve pain and swelling. Avoid walking barefoot, but instead put on comfortable slippers of thick material. Frequent calf stretching also can help reduce pressure on the fascia. When your arch and foot pain begins to subside, it may be safe to begin jogging again.
