Possible causes of foot arch pain while running

The foot arch pain that occurs while running is often triggered by plantar fasciitis. It is important to note that the plantar fascia is a dense tissue that runs throughout the base of the foot. Once this is damaged, it can cause significant foot arch pain. There are also other factors that can cause foot arch pain while running. In most circumstances, selecting the appropriate footwear along with adjustments to the stride and training schedule can help prevent further problems.

Flat feet

An individual with flat feet or over pronation can put the individual at risk for plantar fasciitis and other foot problems. Those who use high heels for many years subject the tendons in the foot and plantar fascia to strain. The arch is stretched out more among those with flat feet but can also occur among those who spent years on running and engaging in strenuous physical activity. This results to foot arch pain that often includes the heel. In addition, structural issues with the foot can also trigger foot arch pain.

Foot arch pain

In case plantar fasciitis is the issue, the individual must prop the feet up and apply an ice pack for about 20 minutes at 3-4 times in a day.

What you can do

In case plantar fasciitis is the issue, the individual must prop the feet up and apply an ice pack for about 20 minutes at 3-4 times in a day. The individual must avoid running for at least a few days if the pain is intense.

For mild pain, the individual must cut down the distance covered while running until the pain subsides. The individual can stay active while allowing the plantar fascia to heal by choosing an exercise that will not put any strain on the arches. Suitable low-impact exercise includes swimming and bicycling.

Shoes and arch supports

Fitted arch supports can help prevent pain and issues linked to the arches when running especially if the individual has flat feet. Good running shoes can make a big difference especially if the individual runs for long distances every week.

Remember that a good running shoe is flexible at the ball of the foot, provides stability at the middle of the foot, built in a solid manner and a sole with durable cushioning or shock absorption.


In case the pain is minimal or there are no accompanying issues yet, it is best to utilize rubber insoles that provide minimal arch support in the running shoes used. Soccer, basketball and tennis involve a lot of running, thus it is vital to ensure adequate arch support. Plantar fasciitis can also lead to the formation of heel spurs due to the calcium build-up around the heel that can cause intense pain. If the individual starts to feel pain or starting to run and have flat feet, a doctor should be consulted.

Considerations to bear in mind

Even though nothing can be done for flat feet or other structural issues with the feet, the individual can control his/her training patterns and the footwear used. If the individual is serious with his/her running routine, consulting a professional trainer is a must.


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