Arch Pain

Hi Beginner Triathletes and Veterans

Basically, I just got back from my run and my arches hurt like you-know-what. I want to know what I can do right now to alleviate the pain and at least be able to walk comfortably until my feet heal enough to run again.

Let me back up and introduce myself and my situation a little bit more.

I finally took the plunge last week and decided to officially start training for a sprint distance race with the goal that I would do one before August 2010, and in the process finally get down to an appropriate weight for my height (female currently 5'8" 172lbs)

Running is most certainly my weakest sport. Ever since I was the fat kid in elementary school struggling to do a 13min mile while my skinny classmates zoomed past me, I've hated running. I found that I would do any other exercise in the world besides running, which is how I came to love swimming and biking. I have a lot of goals in training for a sprint race, but one of the big ones is that I can get fit enough to actually enjoy running. 

Because of where I'm living and what I'm doing this summer, I won't have access to a bike until late August and I won't have access to a pool until mid-September. Seems like as good a time as any to focus on my running.

I've made some significant improvements over the past week, and I've gotten to a point where I can run for segments a little over half a mile and feel really really good instead of feeling like I need an oxygen tank to catch my breath. I woke up this morning excited about going for a run for the first time in, oh, ever.

And then my arches started screaming. This is not just a dull ache, this is a straining stabbing pain that occurs in my arch every time I flex my foot in a stride, walking or running. This is my feet taking tiny little knives and suicidally stabbing themselves right in my arches. This is not good.

So I'm very frustrated. Just when I am finally making progress in my running, I'm gonna have to go sit down for a while. I know I know I know, this is probably my own fault because I'm using kind of old shoes, and I probably need to get new shoes or at the very least get some good arch-supporting insoles. Consider it done. But I want to know a couple more things:

1. Most importantly, what can I do right this instant to relieve the pain and prevent any further injury now and in the future? Taping? sport bandages?

2. I don't have access to a bike or a pool, at least until late August, so do you guys have any suggestions for other things I can do to exercise for the next week or so that will keep me off my feet while they heal up? Yoga? FitTV aerobics?

3. Any suggestions for good insoles that won't break the bank?

4. How long do you think I should wait before I start running again?

Thanks for your help and for reading my frustrated rant. I'm new to all of this and I find your examples and your advice really inspiring.

~Emily & Her Screaming Arches