![]() ![]() The sooner you get help with your arch pain, the sooner you can get back out there and crush it. Make sure that the healthcare professional you choose assesses your running gait, functional movement patterns, and soft tissue and joint restrictions in the foot, ankle, hips, and spine. If you have tried these interventions for two weeks with no improvement in the arch pain, you may require a more in-depth evaluation. Other ways to treat overuse injuries include: Apply ice to injured area 15 to 20 minutes, three to four times per day. Even though your symptoms are mainly arch pain, they may be coming from much higher up the kinetic chain. Having one leg that is shorter than the other. Over time, this can eventually lead to injuries or pain. An increase in activities such as running, basketball, tennis, soccer or gymnastics that involve repetitive pounding of foot. Consequently, there is increased stress or pressure on the wrong parts of the feet. Whatever you do, don’t forget the foot doesn’t act alone. A tendency to roll your feet one way or another. ![]() Lastly, try to stretch out the bottom of your foot and calf muscles at the end of a run. Roll feet on golf ball before/after running and during the day. You can also perform self-mobilization of the fascia and soft tissue by rolling your foot and leg on a lacrosse ball. Some simple exercises to begin with: toe yoga and short foot exercises, single-leg balance maintaining your arch, and monster walks with resistance. If you have tried all of the “quick fix” options with no results, then these options may not address the root cause of your pain.įocusing on mobility, strength, and neuromuscular control will be important next steps to improving arch pain. It can also help certain chronic tendon issues. Arch support is needed for those who have chronic heel and arch pain. Arch support cannot improve running economy. Every foot is different, and you may need more or less arch support to improve your symptoms. A team of researchers found that restricting arch compression for up to 80 increased metabolic cost by 6 during running. The best advice when it comes to choosing a shoe is finding one that is comfortable for you. ![]() Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!Īrch pain during running is often a combination of multiple factors: Lack of arch support, impaired muscular control of the lower extremity, a dysfunctional pronation pattern, impaired neural mobility, or even soft tissue tightness and trigger points in the posterior chain (back of the body) can contribute to your symptoms.Īrch pain can be very simple to address with an over-the-counter orthotic, shoe change, or massage. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |