Foot arch pain, particularly while running, can be a frustrating and debilitating issue for many athletes. In this segment, we address Joseph’s concern about the discomfort in his foot arches and explore the potential causes and treatment options for this common ailment.

Identifying the Culprit: Plantar Fasciitis

When experiencing foot arch pain, one of the most likely culprits is plantar fasciitis. This condition occurs when the plantar fascia, the band of tissue that runs along the bottom of the foot, becomes inflamed or strained. Plantar fasciitis often manifests as pain near the heel or along the arch of the foot, especially during activities like running or walking.

Causes and Symptoms Of Foot Arch Pain

Plantar fasciitis is typically triggered by factors such as overuse, improper footwear, or biomechanical issues. Symptoms may include sharp pain in the foot arch, particularly upon waking in the morning or after prolonged periods of rest. As the day progresses, the pain may subside, only to return during activities that put strain on the plantar fascia, such as running or standing for extended periods.

Effective Treatment Strategies For Foot Arch Pain

Fortunately, plantar fasciitis can be managed and alleviated with proper treatment and self-care techniques. One effective approach is to address inflammation by using ice massage therapy. Simply freeze a bottle of water and roll it firmly under the foot to reduce inflammation and relieve pain.

Strengthening exercises can also play a crucial role in alleviating foot arch pain. By using a towel on a smooth surface, individuals can engage the muscles in their feet by curling their toes and crumpling the towel. This exercise helps strengthen the muscles that support the arch of the foot, reducing strain on the plantar fascia.

Making sure you do the correct strength training is important. The good news is we’ve created a free strength training plan for runners that you can download by clicking here.

In addition to self-care techniques, individuals may explore other treatment options such as night splints and shockwave therapy. Night splints can help improve the flexibility of the plantar fascia, while shockwave therapy has shown promise in reducing pain and promoting healing in cases of plantar fasciitis.

Relief Of Foot Arch Pain

Foot arch pain, particularly attributed to plantar fasciitis, can be a challenging obstacle for runners and athletes. By understanding the underlying causes and implementing effective treatment strategies, individuals can find relief and continue pursuing their passion for running with confidence and comfort.

Whether it’s through ice massage therapy, strengthening exercises, or other treatment modalities, taking proactive steps to address foot arch pain is essential for long-term recovery and injury prevention. With patience, diligence, and a commitment to self-care, individuals can overcome plantar fasciitis and return to their favorite activities pain-free.

Remember, if you’re experiencing persistent or severe foot arch pain, it’s essential to consult with a healthcare professional for personalized diagnosis and treatment recommendations. By prioritizing your foot health and well-being, you can stride forward with confidence and enjoyment in your running journey.


With a passion for high performance sport – Lindsey Parry is one of South Africa’s most widely recognised coaches. Having led a team to the London, Rio and Tokyo Olympic Games as well as the Commonwealth Games in Edinburgh, the Gold Coast & Birmingham, and coached both triathletes and runners onto podiums of some of the world’s most illustrious races, Lindsey has a unique ability to understand what it takes to succeed at any level and thrives on coaching, motivating and inspiring others to do the same – whether it’s on the track, on stage or behind a mic.

Comments are closed.