pain in foot

[first timer]

I have been running for a few months now and have reached my 10km mark. I am running 3 to 4 mornings a week and have in the last week or so developed an "ache" in my foot. It started in my right heel and has kind of started radiating into my arch and down the outside of my foot. when I stretch it out it is very tight and quite uncomfortable and almost gives the feeling of pins and needles. If I run on it it seems to feel better, while through the day walking on it or standing on it seem to irritate it. Anyone ever experienced this or have any insight????     

[Sandy]

Sounds like your calf mucles are VERY tight.  Stretch them out, see a massage therapist or roll using the TP set.  You may also need to have your gait re-assessed or replace your shoes if they have more between 500-800k.

[cucina]

It sounds to me like the onset of plantar fasciitis which may be caused by tight achilles tendons,high arches,or flat feet that overpronate. As Sandy indicated your shoes may also be the culprit if they are wornout out causing you to overpronate or possibly too stiff.

I would suggest you reduce your running a bit and ice the area . An easy way to do that is to freeze a bottle(plastic) of water and roll your foot over it from your heel to the ball of your foot and back again. A frozen juice can works well too.

Give it a go and see if any of this helps.

[Glo]

I have developed a pain in the back of my heel - almost like my achilles tendon.  I went to my RMT and she discovered that my arch had fallen in my left foot.  All my shoes have a proper arches in them - I don't go cheap when I buy shoes even dress shoes for work.
Can't understand why it happened, but the pain starts when the tendons in my foot tighten up. The RMT (painfully) works on them until they loosen up.  I don't feel it so much running as I do when I go down stairs, but I know it's there.

Not sure if this is the same problem you have, but it's something to examine.

[QATS3]

If your calf muscles are tight it will lead to a pulling of the plantar fascia causing fascitis which is usually found on the bottom of the foot...but if the pain is more along the outside area of the foot it might also be an irritation/tendonitis of the peroneal muscles which are found along the outside of the foot and also run up the outside of the calf. Stretching should help decrease the irritation, massage can also help as long as the injury has not progressed too much. It can also be caused if your shoes have lost their support and your foot rolls outward when you run.
Hope this helps and you can get back to running pain free soon!!!
Cheers.

[The Moose1]

None of this sounds like fun.  Be very careful with the plantar stuff...rehab is slow and painful.  Oh, and don't fall for the cortisone shot, not only does it hurt, but it can lead to long term side effects.  Ice, rest, massage those calves, sit down.

From experience,

Mike

[first timer]

thanks for all the advise from everyone was really struggling for quite sometime seems to be getting better very reassuring hearing others having similar problems Thanks again!!