Are there any stretches or exercises to prevent pain the arch of the foot during running?

Question

I took up running about 7 weeks ago. I invested in a good pair of running shoes when I started and do stretches before and after. However, I often get a pain in the arch of my foot during the run. Does this happen to anyone else and can anyone recommend any warm-ups that can prevent this?

Answer 1

For pain while exercising you will have to take special measures.

Working out with any type of chronic pain is difficult. For more in depth view on it, see chronic pain and exercise links here:

http://chronicpain.today.com/2008/06/16/...

http://chronicpain.today.com/2008/06/15/...

Answer 2

i have plantar fascitis. and a good thing to do is get a water bottle and freeze it. then roll its under your foot, kinda like an ice massage.

also for me, when it was really bad i got shots in my feet. i think it was like a cortisone shot. but i was pain free for about 3 months.

its an annoying thing to live with, with daily stretching of the foot, achilles and calves will help.

i think someone posted a link to www.runnersworld.com they have some great videos to help.

Answer 3

I doubt that any exercises or stretching is going to help. It sounds like you need arch supports.

Even with good quality shoes you  may not be getting the support your feet need.

Look at some inserts or see a podiatrist.

Answer 4

Good shoes and shoes that are made to fit the shape of your foot are two different things. If your shoes fit properly, then it would help more. Do you have an arch or are you flat footed? Maybe you need an arched insole or maybe your shoe has too much of an insole. I am flat footed and it I get a shoes that has a built in arch-it makes my foot cramp. It dosnt matter if I paid $20.00 or $200.00 for the shoe.

Answer 5

Sounds like possibly, Plantar Fasciatis:

Heel and arch pain is usually the result of faulty biomechanics (walking gait abnormalities) that place too much stress on the heel bone and the soft tissues that attach to it. This increased stress causes local inflammation and pain. The most common cause of this increased stress is a condition where the inside arch of the foot flattens more than it should (often known as "over-pronation"). When the arch of the foot flattens, it also gets longer-causing a stretch on the plantar fascia.

To relieve pain, ice your foot 10-15minutes 3X/day.  Do some strengthening exercises:

http://www.runnersworld.com/article/0,71...

Perhaps you may need some extra support for your arches, get a consultation with a podiatrist.

Good luck.  :)