The arch of your foot acts like a rubber band, stretching and contracting as your foot moves. Comprised of a thick, fibrous tissue called the plantar fascia, your arch absorbs a large portion of your foot's impact. Repeated contact with a hard surface -- like pavement or concrete -- can lead to injury and pain in your arches. Improper footwear and structural abnormalities can also lead to foot pain. Regular stretching can help relieve symptoms.
Plantar Fascia Injury
The plantar fascia connects your toes to your heel and supports the arch of your foot, protecting the bones from impact. Runners -- particularly elite and endurance athletes -- place a great deal of stress on the plantar fascia. Recreational joggers can injure the plantar fascia as well. Repeated impact can lead to tears or ruptures in your arch. Plantar fasciitis is the most common source of arch and heel pain. An inflammation of the fibrous tissue, this disorder can manifest anywhere along the arch but is typically felt near the heel.
Footwear
Flat- or high-soled shoes -- like flip-flops, sandals and high heels -- can aggravate your arches during the day. Wearing inappropriate running shoes to work out compounds the stress on your feet. Over the course of a 10-mile run, your feet strike the ground approximately 15,000 times with up to three times your body weight, according to the American Academy of Podiatric Sports Medicine. Wearing shoes that properly support your foot structure and function is paramount to your comfort and safety. Replace your running shoes every six to eight months, depending on your mileage; worn out insoles can cause injury.
Foot Structure
If your arch is flat or excessively high, you are at greater risk of injuring your plantar fascia. Flat feet, or overpronation, stretches your arch continuously and causes your inner ankle to push inward. Oversupination occurs when your arches are high and your outer ankles bow outward slightly. These misalignments place stress on bones and joints, particularly in the ankle and knee. Running in shoes that do not realign your foot can lead to arch pain. A podiatrist can examine your foot structure and recommend orthotics -- special insoles -- that provide support for your arch. Or visit a running store and find shoes specifically made for your foot's structure.
Stretches
Regular stretching can help relieve pain symptoms and reduce your risk for injury. Stretches that dorsiflex -- or pull your toes toward your shin -- are helpful in lengthening the plantar fascia and relieving cramps. Sit on the floor and bend one knee toward you. Grasp the toes of your bent leg and pull them toward your shin, holding for five seconds. Release and perform five sets up to three times a day on both feet. Stretching your calves will also target your arches. Massaging the bottom of your foot with a ball is another way to relieve pain.
References
- "American Journal of Roentgenology"; Disorders of the Plantar Aponeurosis; D.J. Theodorou et al; 2001
- Markham Foot Care Clinic: Heel Pain and Arch Pain
- American Academy of Podiatric Sports Medicine: Running and Your Feet
- Sportsinjuryclinic.net: Overpronation
- Sportsinjuryclinic.net: Stretching for Plantar Fasciitis
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