I’m no athlete but like many others…I love to run!
Be it pounding the pavements or off-road appreciating the surroundings, there is nothing like the feeling of freedom mixed with the endorphins it releases.
Pace It Out
As with all sporting activities, training at your own pace is crucial. Following specific schedules will assist with performance whilst also alleviating the stresses and strains you are putting on your body. Eating a balanced diet and taking rest days are a good way to give your body time to recover.
Over training, especially when running, can cause all manner of injuries and by not listening to what your body is saying could catch you ‘out of action’.
Arch Pain Anguish
Arch pain is one of the most common injuries is caused by the plantar fascia – this is the fibrous tissue which runs from the heel to toe on the bottom of your foot. Damage to this can be caused in various ways.
Signs and symptoms that this collagen tissue has been damaged include:
- Sharp, stabbing, uncomfortable arch pain or pain along the heel of the foot
- Initial hobbling in the morning as foot has relaxed during the night
- Pain in the foot after long durations of sitting
Plantar fasciitis, as it’s medically known, can be caused by:
- Poor structure of the foot – this can play a big part in injury especially for runners who have a high arch, over pronate, Achilles tendon tightness or who are flat footed.
- Sudden increase in mileage or route – dramatically increasing your workout either by distance or speed can cause arch pain. Steep hills can also contribute so slow and steady on the incline. Going from soft to hard surface running can also take its toll.
- Poor warm up – crucial for avoidance of any injury is a proper warm up AND cool down including those calf muscles.
- Unsuitable running shoes – wear and tear on shoes can cause the same on your feet – popping on the first pair of trainers you see and running a few miles could be counter productive. Wearing heels all day then switching to runners is also something that can cause damage.
All of the above can put stresses on this tissue making it susceptible to tears causing inflammation, discomfort and pain.
Prevention vs Cure
Plantar fasciitis can be preventable by following these steps:
- Stretch well before training – don’t forget those calf muscles.
- Run on soft surfaces if possible.
- Build your training up gradually increasing mileage at a steady pace. Follow a reputable training schedule.
- Seek shoe advice from The Foot and Leg Clinic. Instore technology alongside specialised staff can assess your running gait and foot type and find the shoe that’s right for you.
If you are noticing any arch pain – ice and massage!!
A frozen water bottle rolled under your foot will relieve inflammation whilst a small ball will massage the area loosening any tightness around the plantar fascia.
Be aware of your normal daytime shoes. These can impede recovery progress so stay clear of heels and sloppy footwear.
Until the symptoms subside let your body do the work of healing itself. The longer you run on an injury the less likely it is to heal…no pain, no gain is a myth!
For anybody that is experiencing arch pain and wants to find out more about this form of relief, then it is a good idea to make an appointment with The Foot and Leg Clinic.