It’s common for runners to experience pain in the arch foot after running, but it isn’t normal. And like most of us, these runners turn to Google for answers. However, that Google search can lead them to believe that they have anything from weak arches to a foot fracture (or something related to plantar fasciitis)

Honestly, stress fractures in runners can happen, but they are more rare than you think. More often than not, it’s caused by weakness somewhere in the body or nonoptimal alignment, which can be improved with a few quick fixes. 

This blog is going to explain a few of the top reasons that a runner might experience pain in the arch of their foot after a run. In my physical therapy office, I've helped many athletes recover from foot pain and get back to pain-free running. 

The most common causes of pain in the arch of the foot after running are:

1. Improper footwear

2. Muscle imbalances

3. Decreased stability

You can start by addressing any one of these areas, or all of them at once, to help eliminate pain in the arch of the foot after running. But here’s my two cents on what makes the fastest recovery - get an evaluation sooner rather than later.

Seeing a sports physical therapist can help you hone in on the specific cause of your pain in foot arch after running and help you get better faster. 

Improper footwear

Let's keep it simple - you have to have proper footwear. And if you don't, you'll probably pay the price. 

Now I get it, there's a lot of podcasts and running experts out there who believe that barefoot running is the way to go. If you like running barefoot or low drop shoes and it feels good to run that way, then by all means, keep going! In this case there’s no reason to change what’s working.

But that's not necessarily the “right way” to run. And barefoot running alone isn't the secret to winning races or running pain free. The truth is, a lot of runners benefit from wearing a (properly fitting) running shoe. It’s more important that you’re able to run pain–free and enjoy it than to struggle through unnecessary foot pain when your goal is fitness and progress toward your goals.

Visit your favorite local running store (mine is Runners Soul (link here) in Kennewick) and get evaluated for the right pair of shoes. The shoe expert will look at how you move, walk, run, and stand in each pair to ensure that you end up with the right ones. It's not just about tossing a shoe on your foot that will give you arch support. It's a much more tailored process.

You can still work on foot strengthening, restoring your arch, and toe mobility in your training outside of running. So that shouldn’t be your motivation for running in a zero drop or barefoot shoe. Keep reading!

Muscle imbalances 

This is a frequent cause of foot pain in the arch, or even in the calves, while running. Muscle imbalances can lead to pain, and it usually happens over time without you even noticing it. And here’s the kicker, the muscle imbalances aren’t necessarily just in your feet. You have to check the entire kinetic chain, including the low back, hips, legs, and feet for any areas that might be the weak link.

You might think that your strengthening program covers it all, but what I see most often is that people are targeting the big muscle groups and forgetting to work the stabilizing and supporting muscles. These are the areas that aren’t talked about in instagram reels, on Tik Tok, or in most weight lifting programs. They aren’t the big vanity muscle groups or the ones that require a lot of added resistance. 

The muscles that you need to address are the deep stabilizers. They require targeted endurance work and do all the background support you as you progress in your sport. 

Ps- if you feel like you suffer from "flat feet" and have pain because of this, I'd love for you to start strengthening!

We’re talking muscles you don’t see mentioned in training programs: 

• Multifidi

• Transverse abdominus

• Pelvic floor

• Gluteus medius

• Gluteus minimus

• Obturator internus and externus

• Superior and inferior gemellus

• Tibialis posterior

• Quadratus plantae

• And more (honestly the list goes on, and on, and on…)

The best way to find out if you have any obvious muscle imbalances that might be hindering your training and contributing to the arch pain in your foot? Take the guesswork out of it and schedule an evaluation with your local sports physical therapist. 

After doing various tests and identifying any areas of weakness, I personally like to revise the patient’s strength program to ensure that they’re targeting the right spots and getting the best results. Sometimes it also requires modifying sets and reps of the exercises you’re already doing to hit the jackpot. 

Decreased stability 

You might be surprised by the number of runners who have less than stellar balance, especially in single leg stand position. But you probably won’t be surprised when I tell you that this also correlates with pain in the arch of the foot. Balance requires all the little muscles in the foot and leg to work efficiently, automatically adjusting to keep you upright and stable.

I’ll be honest, the majority of athletes that I see haven’t given a second thought to making balance work part of their weekly workout program. And why would they? It’s not often talked about as being a key component and attribution to success. 

Chances are though, if you are having pain in the arch of the foot after running, you probably have decreased stability in that same leg. It might not be obvious when running, but if you do a tandem stand or single leg stand, pay close attention to how well you do on each side. 

There could be decreased stability through the hips or in the sole of the foot, which ties into my earlier point regarding muscle imbalance that commonly show up over time. 

So the moral of the story? Work on stability any chance you get. Throw in some unilateral lifts into your routine, balance exercises between upper body lifting sets, and stick with it to make improvement! 

And there you have it, the top causes of foot pain in your arch after running and my best tips to combat the pain. While this information is helpful to identify some possible causes of your pain, always remember that getting a personalized, hands-on evaluation is the best way to get the most applicable and relevant information to YOU. It also helps you make the most efficient use of your time, so you can get better faster. 

If you would like some help with relieving the pain in the arch of your foot after you run, I would love to see you at Game Changer. You can book your complimentary visit with me here.

Check out some of my other blog posts written for runners and athletes:

1. The Best Way to Recover from Runner’s Knee

2. Physical Therapy For Runners

3. Running Analysis: What is it and who is it for?

4. The Ultimate Guide to Comprehensive Athlete Recovery Strategies