Considering the pounding your feet take while running, pain in the arch or heel can be a common problem. Sources of arch pain can include ill-fitted or worn-out running shoes, a stride that stresses the muscles and tendons in the feet or simply having feet with arches that are particularly susceptible to injury. While you can't necessarily change the feet you were born with, you can do your best to get supportive athletic shoes and develop a stride that is best for your body. The actual physical problem causing you pain may be one of a few different conditions -- all of which are treatable.
Plantar Fasciitis
One of the most common running injuries is plantar fasciitis, a condition that can range from mildly uncomfortable to extremely painful. It's caused when the fascia -- the tissue that connects your heel to the ball of your foot -- becomes overstretched. When this happens, your arch can't flatten and spring back while running. In serious cases, the arch pain can be felt even when walking or putting any weight on the injured foot. Sometimes plantar fasciitis can be felt only in the heel, but it often extends through the arch as well.
Injuries
A stress fracture in the foot can be especially painful while running or doing other physical activities. As with plantar fasciitis, a stress fracture can develop from wear and tear over time. A tear or strain of the muscles or tendons in the foot can also present as arch pain while running.
Prevention
Be sure to run in shoes that have sturdy arch supports and are snug around the heel. Selecting the right shoes for your feet and your running regimen may require the help of someone knowledgeable about running shoes, so you may want to take an experienced runner with you to shop or go to a store that specializes in running shoes. Special arch supports may be needed to reduce the stress on your arches. Tight calf muscles can contribute to plantar fasciitis and strained foot tendons, so take some extra time to stretch your calves. Running uphill and on hard surfaces can also add strain to your arches.
Treatment
If plantar fasciitis is the problem, you should ice your foot for 10 minutes, take a 10-minute break, and then ice it for 10 minutes again. Also, if you experience pain in your arches or elsewhere in your feet and legs, cut back on your miles. If reducing your miles, icing your feet and taking anti-inflammatory medications don't relieve your arch pain, see an orthopedist -- preferably one who specializes in sports medicine -- for a complete evaluation and treatment plan.
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