Why Your Feet and Arches Ache after Your 18 Mile Long Run (It Might Not Be Plantar Fasciitis)
- Marie Whitt
- Jul 13
- 6 min read
I'd just finished my long run, unfortunately on the treadmill, because of the heat wave.
And alive and running is better than heat exhaustion and fainting.
So I gingerly hobbled around the gym, making my way back to my car.
Luckily, I've been running for 15+ years, so I know the dull, achy, but persistently sore feet after a long run can be a part of the sport. But that doesn't make them any more comfortable.
Which made me think of you.
Because you're probably entering the thick of marathon, if you're not already there. And sore feet can definitely be a problem, slowing down your pace and maybe even shortening your runs.
And If you've ever noticed arch pain while running or sore feet after a long run, it's easy to assume you're dealing with plantar fasciitis. But hold up...wait. That might not actually be the case.
The problem:
It can feel nebulous, but the gradually increasing ache and tenderness tends to come on consistently, maybe at mile 5 or with 2 miles left of your long run.
Maybe you've noticed it happens consistently at week 6 of marathon training because long runs are getting longer and mileage is starting to stack up.
Regardless, the problem is ping-ponging around in your brain with thoughts like:
"It never hurts outside of running."
"Several hours later and it's gone."
"Why do I get lightening or sharp sensation in the middle of my arch?"
"Why does it feel like my arch is collapsing"
"Could this be plantar fasciitis? But I have zero heel pain and feels BEST in the morning..."
Let's unwrap this mystery together, because I've got answers. And solutions.
Let's go.
The Real Reason Your Arch Starts Hurting During Long Runs
So why DO your feet feels best in the morning?
If you google ANYTHING about running and foot pain, the internet will immediatly want to diagnose you with plantar fasciitis, or now known as plantar heel pain.
But when you compare the symptom list with what you actually have going on, it doesn't line.
Because in this scenario, it's NOT plantar heel pain (PHP). But how can you tell?
Mostly based on where it's located.
Running research as gotten more specific over the past 5 years with categorizing WHERE plantar heel symptoms live. However, do realize, you can still have arch pain and IT IS plantar heel pain.
But the main differentiators remain:
PHP will have pain:
with the first few steps in the morning that gradually improve over time.
And pain will be present with palpation at the medial calcaneus.
Compared to what we're talking about today...
If your soreness is more present:
along the "meaty" aspects of your foot medially and laterally (meaning along the inner and outer edges of your foot)
and/or smack dab running along the arch, maybe even near the ball of your foot.
You're likely looking at cranky muscles such as adductor hallucis, flexor hallucis brevis, flexor digitorum brevis due to fatigue under repetitive loading.
This is why the soreness only comes on at mile 5 or much later because even these muscles get tired and reach their own over-worked point, just like your quads during a race.
So what do you do about it?
We start with...
1. training intrinsic foot muscles (think itty bitty muscles that make up your foot) to improve strength, muscular endurance, fatigue resistance
but we're always progressing towards...
2. training extrinsic foot muscles (gastroc, soleus, etc) because we know weighted calf raises DO strengthen intrinsic foot muscles, but if we can speed up the process with a little extra focused work...why not?
Foot Soreness After Long Runs: When It's Muscle Fatigue, Not Plantar Fasciitis
Circuit:
3 sets each // light -medium bands + medium weights
Banded Big Toe Flex (for flexor hallicus brevis)
7-10 X light-medium bands
Banded Toes Flex (for flexor digitorum brevis)
7-10 X light-medium bands
Calf Raise Slow Downs
8 reps ea side X medium/heavy weight
Banded Toe Pull Ups
8-10 Reps ea direction X medium band
Single band pulls, alternating R + L pulls, pulling both simultaneously
Sore Feet After Running? Not Anymore.
Banded Big Toe Flex (for flexor hallicus brevis)
You got this. It's not complicated once you coordinate it.
THE REASON: if the thought of moving all your other toes but not your big toe, makes your brain explode, warm up with some toe yoga first.
Then, place the resistance band of your choice underneath your big toe. And pin it down. Keep it there. And lift the remaining toes UP.
With this motion, we are actively targeting the itty bitty foot muscles that support and move the large toe, but specifically flexor hallicus brevis, one of the muscles that's most likely contributing to your overall foot soreness. Do what you can do here and play around with the tension on the band.
Banded Toes Flex (for flexor digitorum brevis)
Get ready, this is the reverse of what you just did above.
PRO TIP: if you're having most of your soreness along the arch of your foot and especially experiencing a deep dull ache with aching, this exercise is for you. and your flexor digitorum brevis.
This time, the band will be under all your toes BUT the large toe. And the big toe is the one moving up into extension while the remaining toes stay down, keeping the band pinned in place.
Calf Raise Slow Downs
Yes, you can certainly do regular weight calf raises here instead if you like, but this can be fun way to mix things up and practice control.
THE SECRET: I'd ideally like both feet elevated slightly, such as standing on a bumper plate, the round weight you place on a barbell. If you don't have one, you can still do the exercise without it.
Start with the front halves of your feet on the plate, holding 1 heavy weight in on hand; the other hand you may want to use for balance. Come UP with BOTH feet, weight shift so you're standing on your tip toes on ONE foot, and slowly come down for the count of 3. Repeat for all your reps. And switch sides.
I like this one since it's the most like running, actively builds a stronger ankle and calf complex required for running longer and faster, but also allows you to go HEAVIER than maybe what you normally could while asking you to practice eccentric control of both intrinsic and extrinsic foot and calf muscles.
Banded Toe Pull Ups
Find yourself either an exercise step or use any set of stairs at home!
THE KEY: this one's also fun as it starts to look more like running here, too. You will probably need a band that has two ends, so not a looped band, but you can always improvise. Progress over perfection.
Start with a generous front half your foot on the edge of the step, using one hand for balance as needed. The band will be looped under your foot. You will pull the band up, fighting against the tug of the resistance band. You can either have the band evenly distributed so you have half the band equally on both the R and L side of your foot, or biased to only one side.
WHAT MATTERS: the band is anchored under the front half of your foot and you can pull the band in varying directions and your foot has to fight it. We're giving it different stimuli, from varying directions, asking the entire foot to work together to get stronger.
WRAPPING UP
What I don't want you to forget:
Yes, there are still A LOT of other possibilities and reason for foot soreness, especially if you're experiencing more pain rather than gradual to lingering aching.
It could still be PHP.
And dont' forget posterior tibialis does attach down into the arch of the foot.
There's even a possibility for a nerve getting squished.
But a lot of times, the vague almost generic, but very present dull foot soreness that lingers especially after long or hard workouts are feet muscles talking back.
And while the internet loves to jump on a PHP diagnosis, don't panic and try these exercises first.
And if you have questions, never hesitate to reach out and ask me. I'd be happy to help guide you in the right direction.
Until next time, running fit fam...
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
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