How To Deal with Arch Pain when Running

I have always struggled with arch pain when running. Well, not always. It was not an issue when I was a child. In recent years, it has become more and more of a problem. This has led me to do a lot of research to find a way to keep running without enduring this pain. You will find out more about it in this article.

Barefoot running is an increasingly popular choice for fitness enthusiasts looking to maximize the health benefits of a more natural running stride, as well as those looking to strengthen their feet and lower extremities. Numerous studies have proven how running barefoot can improve running efficiency, enhance balance and stability, reduce stress on the lower extremity joints, and reduce injury risk.

However, runners must be cautious not to over-do it too early. You should ease into it and start slowly to let your body get used to the new technique. Professor of Sport and Exercise Sciences Tim Hewett suggests that you start slowly and build up from there. “If you’re not used to being barefoot, it’s like walking on ice—you can

Arch pain when running

I tend to get pain in the arch of my foot running. This is especially the case when I run on hard surfaces, either asphalt or concrete. I have tried different types of footwear to try to alleviate the problem without success. It all started about 5 years ago when I completely wore out my running shoes, and I had to buy a new pair.

I tried various models, but they all seemed to have the same effect: arch pain when running. It is caused by the shoe’s lack of support for the arch. The solution is to find a shoe that supports the arch and does not allow my foot to slide forward when I run. When I wear my running shoes, there is always too much room in the forefoot area, causing my foot to slide forward when I run. This causes pain in the arch of my foot (where it should not be!).

Pain in arch of the foot after running

Some of the pain comes after you finish running. I’m not sure whether this is a better way to enjoy or worse, what I appreciate the fact that I would’ve been able to run. Pain is still pain. Pain in the arch of the foot after running is a result of different factors. It can be due to several factors, such as flat feet, high arches, and not using the best running shoes for your foot. However, there are some simple things that you can do to reduce the pain:

Runners should always wear support shoes when they run. Support shoes help stabilize the foot by providing more arch support than non-supportive shoes. They also dampen the force from the ground when you run and provide cushioning in the heel. Running should not be done without shoes.

Make sure your shoes fit properly. The right running shoe provides the right amount of flexibility, cushioning, arch support, underfoot protection, and fit for your foot. Ensure your toes are not forced into a cramped position by the shoe, which can cause knee irritation and muscle strain.

Water Shoes

Water shoes can be used as a great alternative to running shoes to prevent injury. These shoes are often water-resistant and come in a wide variety. In fact, you can use them for a variety of activities and sports, such as water running, jet skiing, surfing and windsurfing, fishing, body boarding, or just playing in the water. Your feet will get some protection from falling objects when you are using these water shoes.

Orthotics

This type of shoe is often used in situations when there are arch pains after running. Many orthotic insoles provide cushioning, stability, motion correcting support, and shock absorption to prevent injuries due to overuse of the foot or repetitive stress and impact. Also, they can help relieve joint pain by reducing the stress on joints and muscles.

Shoes with good arch support

Several shoes on the market have good arch support, which is crucial for reducing foot pain. Some of these shoes include OOFOS OOahh Casual Sandal and KEEN Uneek Sandal.

Getting a massage

Massages can retrain your muscles, tendons, and ligaments. When you have tight muscles, it can lead to arch pain after running. A massage can relax the muscles in your feet, making running more comfortable.

Foam Roller exercise

A foam roller is a cylindrical tube made of closed-cell foam that you roll against your muscles to relieve muscle tension and soreness. It is often used in rehabilitation and sports training to improve flexibility, range of motion, speed recovery, and reduce overall muscle pain. You can perform the foam roller exercise by running barefoot on the floor while rolling back and forth on a foam roller. This simple exercise will help stretch your feet and legs, improving your overall running form.

Plantar Fasciitis

Plantar fasciitis is a common foot condition that occurs when the plantar fascia ligament and the heel bone become inflamed. It usually occurs after a running injury or an overuse injury to the arch of the foot. Plantar fasciitis can cause pain in your heel, arch, and bottom of your foot.

Shock absorption

One of the most important things you should look for in a running shoe is shock absorption. You want the shoe to be able to absorb the shock from your body, especially when you are running down hard surfaces. However, there is a fine line between shock absorption and being too soft. You need your shoes to be just right so that they will provide enough cushioning for your feet, and they will not slow you down too much.

How to Strengthen your Feet

Foot Strengthening Exercises
Barefoot running is a great way to strengthen your feet without wearing heavy, bulky running shoes. It can also reduce your risk of injury and improve the strength and stability of your feet. These exercises are designed to help you improve foot strength and balance.

1. Turn around poles:
   Turn-around poles are useful for strengthening and balancing the muscles in your legs, ankles, and feet. To perform this exercise, you will need a pair of turn-around poles. Stand with your feet shoulder-width apart and facing the pole. Bend your knees slightly and bring both arms to the side of your waist. Begin walking forward by stepping one foot in front of the other. Make sure that you are not leaning towards or away from the pole as you do this exercise. As you walk around the turn-around poles, keep your arms relaxed at your sides and make sure that you turn in a clockwise manner.
2. Heel slides:
   Heel slides are a great way to strengthen the muscles in your feet and ankles. To perform this exercise, you will need a pair of running shoes that you can slide your heel into, such as running flats or cross-training shoes. Stand with your feet shoulder-width apart and heels facing forward. Slide one foot backward, taking one side of your foot and heel with it. Move forward as far as you can until you are no longer able to move your heel with your toes. Repeat the exercise on the other foot.
3. Toe picks:
   Toe picks are another great way to strengthen and balance your feet and legs. To perform this exercise, you will need a pair of running shoes or cross-training shoes that you can slide your foot into, such as cross-trainers or running flats. Stand with your feet shoulder-width apart and place both hands on a wall in front of you for support. Your toes should be facing downwards, and you should make sure that your heels are touching the floor. Keeping your back straight, slowly lift one heel until your toes are flat on the wall. Slowly lower that heel back down and repeat on the other foot.
4. Squats:
   Working out to improve flexibility in your hips, legs, ankles, and You can do inner thighs through a squatting exercise called “squat thrusts. ” Standing upright, place your feet shoulder-width apart and slightly bend your knees. Slowly lower yourself into a sitting position, and then reach back with your hands to touch the floor behind you. Using the power of your arms and shoulders, push yourself upwards until you are back standing upright. Repeat the exercise 10 times.
5. Straight leg lifts:
   A straight leg lift is an exercise that improves the muscles’ deep fibers in the legs and hips, which helps to strengthen these areas even more than lunges do alone. Stand with your weights at your sides and rest your legs on a chair or two. Now raise one leg and place it on the seat while holding the other leg off the floor. Then straighten the lifted leg until it is pointing upwards. Lower the leg down and repeat this step 10 times. Then switch to lift up and down using your alternate legs, all while still standing steady on both feet. Repeat each exercise 10 times.

How to Strengthen your Arch

Arch Strengthening Exercises
Arch strengthening exercises can be done using the following form of exercise or toning method. When done correctly, these exercises will strengthen the muscles surrounding your foot arch and help to reduce pain stemming from arch pain after running.:

1. Wall sit:
   Wall sit is a great strengthening exercise for your feet and legs. To perform this exercise, you will need a wall to lean against while balancing yourself while holding onto the wall with your hands. Place your feet shoulder-width apart and toes facing forward. Slowly lower your body by bending your knees until your thighs are level with the floor. 6. Now, remain in this position for 20 seconds without leaning forward or touching the floor with your hands. Repeat this exercise as many times as you can, three to four times a day.
2. Toe raising:
   Toe raising is a great way to strengthen the muscles in your feet and legs. To perform this exercise, you will need a heel lift or thick book. Stand with your feet shoulder-width apart and toes facing forward. Lift one leg until your foot is approximately hip height. Repeat on the other side. Perform 2 sets of 20 repetitions each, 3 times a day for 5-10 minutes each time.
3. Heel lifts:
   Heel lifts are useful to help you strengthen the muscles in your feet and legs. To perform this exercise, you will need a pair of heel lifts or a thick book. Stand with your feet shoulder-width apart and toes facing forward. Lift one foot until it is at hip height. Then, slowly lower the heel by bending it back down until it touches the floor again. Repeat this step 20 times for each leg, 3 times a day, about 5-10 minutes each time.
4. Toe-tapping:
   Toe-tapping is a great way to strengthen the muscles in your feet and legs. To perform this exercise, you will need a thick book. Stand with your feet shoulder-width apart and toes facing forward. Raise the heel of one foot until it touches the book. Tap it 10 times on the book. Repeat for each foot 3 times a day for 5-10 minutes each time.
5. Knee lifts:
   Knee lifts are great for strengthening and balancing your feet. To perform this exercise, you will need a thick book and bent knees. Stand with your feet shoulder-width apart and toes facing forward. Raise one knee and place the book over it. Slowly lower the knee as far as you can without touching it to the floor. Repeat this step 20 times for each leg, 3 times a day for 5-10 minutes each time.
6. Platys run:
   Platys runs are useful to strengthen your arch muscles and improve stretching and flexibility in your legs, hips, and ankles. To perform this exercise, you will need a basketball or soccer ball. Stand with your feet shoulder-width apart and toes facing forward. Place the ball in front of your feet. Step forward until your feet are directly under the ball, and then step back again so that you are in position, repeating this action 10 times for each foot.
7. Lateral leg raises:
   Lateral leg raises are great to improve flexibility and to stretch in the legs and hips while at the same time strengthening them too. To perform this exercise, you will need a thick book and flat ground. Stand with your feet shoulder-width apart and toes facing forward. Raise one leg until it is at hip height, and then lower back to the floor again. Repeat on the other side for 3 sets of 10 repetitions.
   8 . Planks:
   Planks are useful for strengthening your core muscles and improving flexibility, and improving your balance in your legs, feet, and ankles. To perform this exercise, you will need a hard surface, such as a bench. Face that surface with your hands and feet shoulder-width apart. Keep your abs tight and hold the position for 30 seconds on each side. Repeat 3-5 times.
8. Knee tucks:
   Knee tucks are useful to strengthen your legs and improve flexibility in your hips, legs, ankles, and feet. To perform this exercise, you will need a thick book. Lie on the ground with your knees bent and your feet shoulder-width apart. Draw your knees up to your chest and as close as possible to the book. Then slowly lower them back down. Repeat these steps 20 times for each leg, 3 times a day for 5-10 minutes each time.
9. Push-ups:
   Push-ups are useful for strengthening your arms, shoulders, and abs while improving your legs and ankles. To perform this exercise, you will need a flat surface on the ground. Get down on your knees with your feet shoulder-width apart and hands placed close to your chest. Now, slowly lower yourself by bending at the elbow until your upper body comes close to touching the ground. Then push yourself back up and repeat the other side as well. Perform 3 sets of 10 repetitions for each side, 3 times a day for 5-10 minutes each time.

Run on softer surfaces

Running on softer surfaces such as grass, sidewalks, or trails rather than pavement may reduce stress on your feet and ankles. Runners who experience arches strain often report pain relief after switching to softer surfaces and reducing the time they spend running.

Stretch your calf muscles and tendons

Calf stretches may help reduce foot pain by increasing flexibility and reducing muscle tension.

Achilles tendon strap

Wearing an Achilles tendon strap during your run can help relieve inflammation and provide pain relief if you experience inflammation in your tendons.

Cotton socks

Wearing cotton socks such as SmartWool can help keep your feet dry and comfort them while running. Remember to wear clean socks every time you go for a run so that bacteria from the previous run do not build up.

Wear shoes with a better cushion

Wear shoes with a better shoe cushioning system to reduce the amount of stress on your feet.

Wear more supportive shoes

Wear shoes that are more supportive and reduce the amount of stress on your feet. This will relieve pressure and pain while you are running.

Padded insoles

Padded insoles, such as Sof Sole Insoles, provide extra padding and comfort for your feet while they are running to reduce arch pain.

Rest your foot from time to time

Resting your feet and allowing them to rest from time to time can reduce stress on them and help you avoid further injuries later on.

Conclusion

The arch on your foot is important for stability. Without it, your body would be unstable and would have problems functioning. Most people will develop some arch pain at one point or another because most people tend to only run on flat surfaces instead of running on more uneven grounds like grass, trails, or parks where the ground is not always completely flat.

When you run, you must have a good gait and stride so that your feet do not act as shock absorbers.

References

1.How We Run: Why We Run (2006) by Christopher McDougall

2. Anatomy of the Human Body (2013) by Daniel Berkowitz
3. “Runner’s World”
4. “Running and the Natural Foot” by Dr. Judy Brem
   “Runner’s World”
5. “Fitness Tips and Advice” by Hibbard, Kayla
6. “Foot News: The Foot of the Day” by Hibbard, Kayla.
7. “Science, Health & Wellness” by Hibbard,Kayla
8. “Runner’s World – Running Shoes & The Runner’s Feet”.Nov 2012 Print Edition, pg 170-172.
9. “The Right Device For You” by Hibbard, Kayla
10. “Foot News: The Foot of the Day” by Hibbard, Kayla
11. “Science, Health & Wellness” by Hibbard,Kayla
12. “Doe or Don’t Run: How to Avoid Foot Injuries in Running Shoes.” 2011 Aug 8;15(8):1-7. doi: 10.22038/afponline.20110811.