Runners, I got a sore arch!

Hey, I need some advice from some seasoned runners.

I'm in my seventh training week for a half marathon at the end of March. Last week, following my first 10 mile long run, my right foot arch became sore. I continued with the week's runs and my arch muscle is still sore. I'm fairly certain it got hurt from me pushing myself too hard (going too fast too soon.) It gets more sore right after a run and then dies down a bit and I can only really feel it when I lean weight on my arch or walk on it. It doesn't bother me at all when I wear shoes. When I run, I can feel it a bit. It doesn't make me alter my running form, but I can't get it out of my head.

I decided to take yesterday and today off, but I have a good feeling it will persist into tomorrow. What do you guys think? Am I being a baby or should I take it very seriously and just take off as many days as it takes for it to go away? I iced it once on Sunday.

Thanks runners.

Sounds like you need new shoes.

I'd say take a few days off and start back slowly--really slowly. If, in the first couple of days back, the soreness returns, you might need to see your doctor. It could be tendinitis, which requires lots of attention. You don't want to ignore it; it only gets worse with time and is a tough injury to heal.

Best of luck.

If you are at 10 miles, then you are pretty close to being ready for the half.  You should start tapering in a week or two?!?!  If you need to shorten your runs considerably, it won't significantly affect your  training for the half.

Do you have proper arch support in your shoes?  Sof Sole makes a heat moldable insole that you can use to replace the ones in your running shoe.  That might help.  Also, definitely ice and ibuprofen after every run...  If it gets worse, scale it way back until race day.

Good luck!

I had the same small pain a few weeks ago and it's only gotten worse.  Some mild pain after a longer run transformed into some pain after sitting for a while then standing and sometimes first thing in the morning.  It was never too bad but then today after a longer run I'm in more pain and I'm realizing it might be plantar fasciitis.  I think I have worn my shoes down too much (they're over a year old) and may arch supports.  Also, focusing on stretching the calves is suggested to help.

My advice is to take care of it now before it comes more of a serious issue.

Thanks guys. I ended up continuing that week's runs and went on to run another long run at 11 miles. My arch stayed pretty much the same throughout the run so I took the next two days off (Monday and Tues of this week.) Yesterday, I ran 4 miles and iced the hell out of my arch and took ibuprofin. It actually really helped my arch. I'm a firm believer in ice now! For the most part, it's more painful in the mornings and then is barely noticeable throughout the day. It hasn't gotten worse. Just a pinch better. I also just got some Arch Pro-Tecs. They wrap around the foot and have a soft molding cushion that fills in the arch gap. I am going to try them on my 6 mile run today.

I'll let you all know how it goes.

wesmckean, yes, I will be tapering pretty soon. Thanks for the advice!

Damnit, too bad I accidentally put the Arch Pro-Tec wraps underneath my sock as opposed to on the outside as told to do in the directions...blisters! I'll try 'em again the right way tomorrow on my shorter run...