Foot arch pain after running, help please !

[CiganoBoxer]

Guys i have got a bit of foot arch pain , its at the side of my foot arch from the center of the arch going back to the rear, its sore and sometimes painful ,since my last run on wednesday its been bugging me even just walking with it etc

I have been getting up and running at 6.30 am and doing around 20 mile a week ,two 4 milers and two 6 milers per week , i am weighing about 106 kg,and wearing decent correct shoe (saucony OMNI 12) .
Been told it may be something called plantar fascia?
Any of you guys got any insight on it or ideas guys ,remedies etc ?
Thanks Garry

[Prince Mongo]

You are a big guy and your feet are reacting to the pounding you are putting them through. So you need to recover first with rest. Talk to your doctor about taking an anti-inflammatory. Use an ice pack (such as a bag of frozen peas wrapped in a towel) held to your foot for 15-20 minutes may also help to relieve pain.
Ligament tissue, heals quite slowly. It may take several months to go depending on how severe it is (in your case it seems minor so don't push your luck). Rest from the activity that causes the agravation is key so I suggest you try cycling for your cardio and other activities that don't agravate your foot. When you recover try running on softer surfaces and not the road and monitor how your foot feels.
Take some Cissus and Glucosamine Chondroitin and any other ligament related suplements but rest is key.

[Sugarj]

Guys i have got a bit of foot arch pain , its at the side of my foot arch from the center of the arch going back to the rear, its sore and sometimes painful ,since my last run on wednesday its been bugging me even just walking with it etc

I have been getting up and running at 6.30 am and doing around 20 mile a week ,two 4 milers and two 6 milers per week , i am weighing about 106 kg,and wearing decent correct shoe (saucony OMNI 12) .
Been told it may be something called plantar fascia?
Any of you guys got any insight on it or ideas guys ,remedies etc ?
Thanks Garry

Yep, sounds exactly like plantar fasciitis. It is extremely painful, but the solution is far from complicated.

If it is seriously bad at the moment, a few days off might be a good idea with some ice treatment. But the physio side of things basically involve stretching the mid of the foot by bringing the toes back towards you.

I face a wall or lamp post and raise my foot say 45 degrees from the pavement making contact with either; then I lean into the stretch which forces the toes back which in turn stretches the mid foot. I now do 10 reps each foot before any running as a preventative measure.

Recovery time can vary, but in my case things had improved dramatically after two weeks.

[Locche]

Yeh I got this before I got good running shoes.

First step for me - good running shoes. With them testing your gait on the treadmill etc.

Second step - wear the running shoes everywhere you can get away with, if you work in the office perhaps enquire whether you can wear them there. Reason was I found my condition was aggravated by "smart" shoes. Wearing the running shoes everywhere provided them with a good cushion to allow them to heal.

Third step - lay off running for a few weeks.

Fourth step - build up running again slowly.

I found it went away and hasn't come back.

[Locche]

,two 4 milers and two 6 milers per week , i am weighing about 106 kg,

Man that's a lot of running considering your weight, big lad aren't you.

I understand a lot of the heavier weight guys have problems with running because of their weight. Considered replacing some of it with exercise bike etc.?

I mean I'm only 85Kg and I got problems with both foot arches and shins in the past.

[CiganoBoxer]

Man that's a lot of running considering your weight, big lad aren't you.

I understand a lot of the heavier weight guys have problems with running because of their weight. Considered replacing some of it with exercise bike etc.?

I mean I'm only 85Kg and I got problems with both foot arches and shins in the past.

Thanks For your reply mate , i am 6ft 1 HW , i got a bike but I just don't rate the workout the same on a bike if that makes sense , it seems you have to go 4 times as far and give 4 times the effort to get less of a workout...i will try and get out the bike whilst i got this foot injury but it would never take place of running I'm my eyes .
Do you think if i went down the hospital they might strap my foot up ?