Need advice regarding sore foot & running

I just got back in to running about 6 weeks ago; prior to that I hadn't run in a good 2 years. Started out running about 2 miles with a short walk in the middle....was really happy with that. Since then I have bumped the mileage up to 3 miles and now I am at 4-4.5 miles per run. I am happy with my running progress. About 2 weeks ago, the arch of my right foot started to hurt. I bought new sneakers chocking it up to the old ones but it still hurts. It's deep in the muscle.

So here are my questions:

1. I don't stretch---do you think that is part of the problem?
2. Should I now scale back my running a bit to let it subside?
3. Do you think it has to do with my weight----I am about 25 lbs heavier than when I was running those 2 years ago---had 2 babies in 3 years.
4. Do you think it is time for orthodics or to have it checked out?

Thanks for reading this whole thing. I just don't want to stop... I need to lose weight and I am invested in this running with a friend at work. We made a commitment to do this together and we meet 4x a week before work to run 3x and do a cardio DVD 1x.

Any advice is welcomed.

ETA: Erica and robynfs maybe you can share some insights? I know you are both experienced runners.

Message edited 10/29/2009 10:24:34 AM.

Re: Need advice regarding sore foot & running

hmmm I would take a week off and then start off with a 2 miler and see how it feels. It could just be a strain. Have you tried ice and advil. If the pain still exists a week later I would see a dr for sure!

PS - I always give my injuries 7 days rest and then see a dr. I also evaluate how bad is the pain. If 5-10 then see a dr. If 1-5 then rest, ice, advil, etc.

It could be the shoes or maybe you over pronate. Did you get fitted at a running store?

Message edited 10/29/2009 10:52:07 AM.

Re: Need advice regarding sore foot & running

have you done the wet foot test to see if you have a high, normal or low arch?


wetfoot test
maybe you need a shoe that fits your type of arch?

the other thing I am thinking is Plantar Fasciitis. I get it on and off, but my pain is at the heel, although I have heard others having it by the arch. It is the muscle that runs along the bottom of your foot and I only got it when I got pregnant with #2.

When you wake up and get out of bed, does it hurt? That's usually the big sign. Ibruprophen will help short term, but you don't take Ibruprophen before or while running. there are a bunch of stretches to do for it and icing helps. find a podiatrist who supports running (the first one i saw told me to stop running...I quickly found another)


Hope it feels better.



ETA: answers to Qs

1. I don't stretch---do you think that is part of the problem?

I don't stretch much before and it seems the research says that pre-running stretching isn't as necessary as once thought. post-running is more important.



2. Should I now scale back my running a bit to let it subside?

If you are in pain - yes...if just discomfort - I would ice and IB after


3. Do you think it has to do with my weight----I am about 25 lbs heavier than when I was running those 2 years ago---had 2 babies in 3 years.

This could contribute to PF. Do you walk barefoot alot? try always having something on your feet.


4. Do you think it is time for orthodics or to have it checked out?

I just read on a running MB that most people get OTC shoe inserts and are just as happy with them...I'll get you the name.

Message edited 10/29/2009 12:00:53 PM.

Re: Need advice regarding sore foot & running

1. I don't stretch---do you think that is part of the problem?
Definitely stretch afterwards, especially your calves and ankles. I had a foot problem and was told by the dr that it is due to tight calves. maybe get a foot massage. they also sell this thing called a foot roller that helps loosen up your foot a bit. not sure if you do yoga, but that would help too (esp. downward facing dog).

2. Should I now scale back my running a bit to let it subside?
Yes, especially if your foot is giving you problems. When I was marathon training I read that you shouldn't increase your mileage by more than 10% per week. If you were running 2miles, I would have upped it by 1/4 mile at a time. If you wanted the extra cardio or time exercising, bike the rest or strength train

3. Do you think it has to do with my weight----I am about 25 lbs heavier than when I was running those 2 years ago---had 2 babies in 3 years.
ummm....my instinct is to say no, but it could be? i don't know really.


4. Do you think it is time for orthodics or to have it checked out?
if it's giving you a lot of pain, then get it checked out by podiatrist and ask about orthotics (or call one and get their opinion on whether you should go in)

Hope this helps in addition to the other posts!

Re: Need advice regarding sore foot & running

Thanks ladies! I guess I won't be running tomorrow. Actually I am not planning a run again until Monday. I hope it gets better.

Re: Need advice regarding sore foot & running

Hope it heals quickly.

Re: Need advice regarding sore foot & running

Posted by karabara

Hope it heals quickly.

Re: Need advice regarding sore foot & running

freeze a water bottle and roll your foot on that - it does two things at once for you.


also a golf ball is good

(both pieces of advice from my PT friend)

Message edited 10/30/2009 11:55:57 AM.

Re: Need advice regarding sore foot & running

Re: Need advice regarding sore foot & running

Could be PF as Erica said. I had it last year for about a week right after I started wearing flip flops. I stretched it out with a golf ball. It hurt even to walk on it, but I sill ran through it, but not as intense. I think this helped to stretch it out a bit.

Re: Need advice regarding sore foot & running

these are the insoles I hear good things about (as good as orthodix)

superfeet insoles

Re: Need advice regarding sore foot & running

Thank you so much! My foot is actually feeling better. So now I have 2 scenarios in my mind; either I am landing differently than when I used to run, making my foot sore and having that feeling last for days or the orthoedics really did work and I need them. I only used Dr. Scholl's for a couple of days.

I am running tomorrow and plan to run with the orthoedics so we'll see what happens after that.