aching feet and calves, any advice?

[skibum]

I also have high arches and sometimes experience the kinds of aches you describe. I don't know if it's the high arches or not but I tend to be a toe runner. I even used to walk on my toes as a kid until all the teasing from other kids made me stop. The problem with this style of running/walking is that all of the impact of your foot coming down is concentrated on the ball of your foot. Also, your calf muscles contract more. This can make the calf muscles very tight and the balls of your feet very sore.

I'll second Spazzdog's recommendations. Regular stretching has helped me immensely. Also, get a good pair of shoes with proper fit. If you can, go to a running store. They usually have a big selection of shoes and staff who are experienced in fitting all types of feet and running styles. I have also settled on an Adidas shoe as the best fit for my foot type.

I've never visited a podiatrist but I know quite a few runners who have. We have one in this area that specializes in working with athletes/runners. That might help you if all the other suggestions don't work out.

[trigurl]

Shoe inserts really help! when I bought my new running shoes they measured my feet standing and sitting, I am a size 8 sitting and a 91/2 standing, my arch flattens out that much, I don't have a problem with that darned plantar fascia anymore either Also, don't run on pavement or hard surfaces if you can avoid them, my shins will hurt when I do, I am lucky enough to have greenways with crushed gravel and plenty of parkway trails near me, I do make a point of running on pavement maybe once a week b/c I know my races will be paved but if my legs hurt I get off the pavement in to the grass and alternate, my legs thank me too!

Don't up your mileage and speed at the same time (I learned that lesson the hard way) My former coach set me up a schedule that I have stuck to for months now, except I just can't get up in the mornings to exercise

Do you lift weights? I use weights 2-3 times a week the strengthen my legs, some days I do light weights with lots of reps and some days I use heavy weights with low reps, I really think that helps me a lot, I especially work my calves hard b/c they take the brunt of running.

hope some of this helps!

[annerol]

hi all,
thanks so much for your VERY helpful advice!!! I relaly apprecaite eharing from you.

Could I ask for a little extra help?

Trigirl, could you please define "plantar fascia"?

Spazzdog,could you please translate practically everything in this sentence: “I use the cushioned line, as I don't pronate or supinate, plus I'm a mid/toe striker.”

Thanks!
Anne

[spazzdog]

Hi Annerol!

Sure... when people walk, their feet "land" in one of three ways"


(Courtesy of Runners World)

Pronation is the inward (medial) roll of the foot and in particular the heel and arch which occurs naturally at the heel strike as a cushioning mechanism.

Overpronation is when the feet roll inward too much.

Supination, also known as underpronation, is the opposite to pronation where the feet don't roll inward enough. Wearing the wrong type of shoe will lead to painful shins and joints, or even injury.


How do I find out if I pronate?

It is easy to find out if you're a pronator or supinator - look at your shoes! A pronator's outer soles wear down along the inside of the ball of the foot and they tend to have flat feet.

The supinator's outer soles wear down along the outer edge and their feet tend to have high arches. Shoes are designed with features to control these problems.

Neutral or biomechanicaly perfect (we hate them ) show wear evenly across the sole of the shoe.

End o-lecture:

As to running and footstrike: when you run or jog, where/how does your foot land? On the heel? On the mid-outer (arch toward toe)? On your toes?

Each runner has a different foot strike. It can change a bit with speed, but generally it is what is?

When I run, my foot tends to strike high in the outer mid region. The faster I go, the more I lift onto my toes.

Hope this helped. "just call me coach" Spazz

[neuroticcyclist]

Ditto for the inserts. But get them fitted with a specialist!

Plantar fascitis was my first guess and I see someone else mentioned it. The plantar fasiciae are the soft tissues that make up the bottom of the arch. They attach on the metatarsal bottom and the heel and cause you (and me) to have high arches. With lots of running (or pounding as in basketball) they can get small tears. Those tears are painful, especially at night. Often, as you use your foot in the day, they stretch out and then at night, they shrink back making the foot sorer after rest than during use.

What do you do? Inserts - prescription. Cortisone shots (1 or 2 and no more) under supervision of a sports med to stop inflammation; but, you need to cure with LOTS of stretching of calves and proper shoes/inserts or they will come back. Temporary relief from rolling jar filled with ice water on your arch/foot. There are also exercises that, with stretching, seem to help by giving flexibility down there - sitting on a table and sliding a towel back and forth on the floor with just your tippy toes. Rolling a can of food under arch with some pressure to stretch it out (coupled with LOTS of calf stretching).

I cannot tell if that is where you hurt since often it hits arch and heel and not ball of foot.

For running, remember the 10% rule. no more than 10% mileage increase a week. So, if you start at 3 miles a day as longest, you can go up to 3.3 for next week. The week after 3.7, etc. In a nutshell, you have to be very careful with distance increases and go slowly. You might want to read one of the marathon/half marathon books about run/walk training and/or how to stagger the mileage increases to have easy and hard weeks. Else, you will be injured most likely.

Good luck!