With running pain is inevitable, either the knee or the foot or the calf muscles will be in pain at some point or the other. That is a reason to take extra rest but not to give up. Running is the best cardiovascular exercise and the best way to gain some lean muscle.


New runners often experience plantar fasciitis or foot pain. The main ligament that is affected in this is plantar fascia, which connects the heel bone to the ball area, which makes the arch of the foot.


Heel that pain cups


These $20 Gel Heel Cushions are inserted inside the shoe and helps to absorb the shock that the foot experiences. Athletes from all fields have reported definite pain relief from these silicone inserts.


Golf Ball Massage


Use a golf ball or tennis ball to massage the arch of the foot. Doing it multiple times in a day increases the blood flow in the affected area promoting healing.



Shock therapy


Icing the area followed by a heat pack, and repeating the procedure several times is the best way to relieve pain. Foot pain is also relieved by this method.


Strassburg Sock


These $40 socks might look expensive but in fact works out cheaper than visits to the chiropractor and physical therapists. The device consists of a tubular knit material that fits “over the calf” with 2 attached adjustable straps to maintain the foot in a neutral to slightly stretched position. When worn at night the device will apply a force which results in the reduction and/or elimination of the pain felt during those first steps in the morning. 


Some things to consider




Never walk barefoot




Do stretches –both before going to bed and right after waking up




Invest in arch support – many users have found this to relieve pain



Written by Suchitra Sharma