I’ve suddenly got pain in the inner arch of one foot… noticed when walking, no worse when cycling. I’ve had a bike fit in last few months from an IBFI fitter. My training intensity is higher than any time previously (I’m 48, nothing crazy, 5 X sessions a week for a few months). I’d occasionally followed zwift plans over last 10 years, but otherwise had been free rides and zone 2.
Is it likely to be related to increase in intensity?
Any treatment other than rest/ibuprofen/ice?
I was a few days away from a predicted FTP increase! Damn
I’ve had cramp in my arch before but the last time it was prolonged I was probably a kid. Clenching my foot in a fist and a bit of massage usually sorts it out for me.
If it is plantar fasciitisit will most likely hurt more when you get out of bed and step on it. I developed it in Aug. Rolling my foot on a frozen can, massage and those foot gel inserts in my street shoes helped. A good stretch is where you stand about 2 feet from a wall. Put your foot with your heel on the floor and your foot against the wall. Step forward. This will stretch your Achilles tendon.
I had to put flat pedals on the trainer. Tennis shoes and go easy for about a month.
As my story goes… in Sept I had worked my way up to a 200 mile week. Backed off the mileage for 2 weeks. Felt good. In Oct. went out for a very hilly 60 mile road ride. 30 miles in my foot decided to just hurt like crazy. 30 miles back was not fun. Had to hike a bike on one hill. The pain persisted for 2 weeks. Thinking it was the plantar fasciitis again tried the can…etc. No go. Back to the orthopedic doc. Broken foot . 4th metatarsal . 4 weeks in the boot. I’m now back on the bike. 2,weeks into the build phase. V02, max time. 1 size bigger tennis shoes for walking. 1/2 size bigger bike shoes. But not road shoes. I had to get the Bontrager cadence shoes like you wear for spinning. 2 bolt pedals Maybe some day my expensive road shoes will fit again.
Hi, not a bike fitter or physio so feel to take this with a pinch of salt. I’ve suffered with this recently, probably made worse from mixing running and cycling. I moved my cleat rearward with the help of some mid foot cycling cleat adapters; nothing to drastic just yet but so far so good. The logic of having the cleat further back and reducing the ‘lever’ of the foot worked in my mind and SEEMS to be working for me. The only other advice I would add is patience, talk to anyone from a running club and they have either suffered with it or no someone who has.
Do not stretch it. Make or purchase an orthotic to support the arch and prevent it from flexing or collapsing, which strains the fascia and causes the pain you are feeling. Orthotic support will prevent this overstretching and allow it to heal. Knead the area or use gua sha technique to keep it pliable but don’t stretch until it has healed. You can make an orthotic out of a sponge or pipe insulation or similar material if you’re into DIY.
I assumed I had fasciitis for a while, but it was both feet, and all day, no worse first thing in the morning. I have really tight calf muscles (that whole posterior chain really, from low back to big toe), and my arch pain is much improved from stretching, massaging, and exercising my calves (and the rest of the posterior chain, also).
i’ve been having tight calves and shin splints (which i think stem from inadvertently changing my gait due to hallux rigidus). I wonder if that is a factor … so many variables!
Shin splints, tight calves….. so have you been running? If it’s tight when you wakeup or rest your feet on the ottoman I would also point to Plantar Fascitis as likely cause. Heel drops (on staircase steps) can definitely provide relief. These provide good relief, particularly at night, but YMMV. Here
