This is the official diagnosis from the physio at the GP surgery yesterday! The tendon supports the foot arch but is weak or damaged, so my arches are collapsing and the inner ankle bone is pressing on my running shoes, causing the pain and swelling. The other structures in my feet are compensating for the collapsed arches, which is why my feet are stiff and aching all over.
The cause is typically over-use of the tendon, so too much too soon or lots of hill running - both of which I have been very careful with after my last ankle problem, annoyingly. Or it could just be because I'm a woman in my 40's which I can't do much about!
I have five different exercises to strengthen the tendon and also my calves, as the posterior tibialis muscle runs up the inner calf. And I am eagerly awaiting delivery of some insoles that the physio recommended (pictured). Apparently I can try running for short distances with them and build up gradually, although I think I should probably get used to walking in them first!
Would love to hear any advice from anyone who has had the same problem, or who has flattened arches for any other reason, or who uses arch support insoles. I am expecting they may feel uncomfortable at first?
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Liono
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I wore arch support insoles (orthotic plates) from my teenage years. I have mild hypermobility.
And then I had a bad pair of insoles about 13 years ago and went daft and ditched them completely, converting full time to minimalist barefoot shoes.
The tendons and supporting muscles now support the arches in the foot. Two years ago I started running in barefoot shoes. The weak link then was my ankle, which I sprained badly on my graduation run.
Now, I wouldn't recommend anyone else do this, but it worked for me. In particular you cannot switch straight from normal shoes to minimalist ones without a lengthy transition period: you will get injured. (For the same reasons you're needing insoles now.)
Thanks nowster, I read one of your posts on barefoot running a short while ago and found it very interesting. It has become apparent that I have an ankle weakness as I've previously had issues with (I suspect) the peroneal tendons on the outside of the ankle. So will concentrate on lots of strength work first but then who knows?! I love the idea of running as nature intended but right now I am just desperate to be back running at all!
Sounds painful but the good news is you can still run (when you’re feeling ready) it’s not a no no from the docs. You know your body better than anyone so all you can do is take it easy and listen to it. Good luck 😉
I bet you did. I’ve been getting a nagging achey pain in my right hip only since I’ve been doing 30 minute runs - on my rest days it’s fine - it seems the run aggravated it but I’m fine when running. I’m scared in case it stops me from running - I’ve been doing loads of hip stretches which doesn’t hurt so fingers crossed. I’m going to try another run tomorrow to see how I go. 😬
It's so tricky trying to differentiate between what might indicate a more serious problem and what is just your body getting used to the running isn't it? I have read on here several times now that not all consolidation runs need to be 30 mins and that it's good to throw in some shorter ones so perhaps you could try a shorter run and see if there's any difference?
Oh my goodness, well at least you have a diagnosis and a planned way to get back to running. I can imagine how gutted you are that this has stopped you in your tracks but you are being sensible and it will only be a matter of time. The insoles look like they could take a bit of getting used to, but hopefully not too uncomfortable.
I'm still consolidating, I ran for 25 mins yesterday and felt quite knackered, I don't really seem to have got my energy back since the really hot spell x
So sorry to hear this. I have a different problem in that my arches are so high only the toes, heal and very sides of my feet make contact with the ground. I wear personalised insoles in my everyday footwear but not the trainers as they have good arch support. The insoles do feel a bit odd at first but you will soon get used to them. Hope it all goes well and get back to running. Can you cycle at all in the meantime?
High arches come with a whole different set of problems I'm sure! Yes, I've been for a few cycle rides - much to my husband's delight as he's seriously into his cycling and has enough bikes to lend me one 🙄 Saddle is like a razor-blade though, so now I have a sore derrière to boot 😂
I did have the same issue.... I will try and find my post about it... accepting that we are, even with the same problems all different.Took me a while to get used to the orthotics...but all was eventually and is fine now!
Thanks Oldfloss, I did do a forum search but it wasn't very fruitful so will try again. Do you still wear the orthotics now? Mine have arrived and I've just been for a brief wander around the village. They're a bit wide for my shoes but squeezed in eventually. I guess there may be an element of trial and error in finding ones that suit unless you go down the custom route. At least they raise my foot up so that the ankle bone is clear of the side of the shoe!
All the muscles, tendons, fascia etc in my feet are torn in crap. I've worn steel inserts for thirty years now - company called Feathersprings make them - and would literally be unable to stand still, let alone walk or run, for more than half an hour without them.I have absolutely no financial interest or any kind of payoff/favour/samples etc in the company so believe me when I say they work miracles it's 100% legit. If the inserts you are getting don't work out, try the Feathersprings - they have a rock solid money back guarantee. I've talked dozens of people into trying them over the years, and never had even the most doubtful say I was wrong I hope the inserts you have ordered work for you, if not keep this in mind
I had a problem for a few months which sounds similar. My physio focussed on one of the tendons on the inside of my foot…massage and support with KT. We looked at orthotics, but as I have high arches, my physio thought that they would not be effective. The pain was under and over the arch and in the ball of my foot, and there was a lot of swelling too. I followed the exercises, which included some calf stuff as well, and everything has settled down now. Another thing which helped was using recovery shoes around the house…they took away the pain while ever I was wearing them. They took some of the angst away. I hope you recover quickly .🙂
Oh I like the sound of recovery shoes! I was just wondering if I'm supposed to put insoles in every pair of shoes including my slippers! 😂 I'll check them out, thank you.
I have accessory navicular syndrome so wear inserts, I had x rays prior to diagnosis and was then provided with orthotics by podiatrist. She said they might feel strange and take some getting used to but I found them ok straight away and was out running again pretty soon, shorter runs anyway as it had taken a while with no running while my pain was being investigated. I have only one pair so have to move them when I change shoes and it is difficult getting them into every pair. Summer sandals/higher heels are a no go unfortunately (if I do walk any distance without my insoles I suffer pain again). Hopefully you’ll get things sorted and be back out running very soon x
Thank you Vonb, I was wondering the same about summer sandals. My insoles are fairly chunky and don't really fit into my running shoes without distorting them slightly so I may have to trial a few pairs.
I’m really sorry to hear about your tendonitis woes, but I’m also fascinated to read the advice you’ve received from your physio and others on here as I suffered the same injury last year.
I saw two physios but neither suggested insoles, one taped me up after a massage and the other suggested exercises, neither of which worked.
I ended up buying those enertor insoles designed for runners as well as a massage gun, ice bags, and some KT tape and set about trying to fix it myself.
BTW, I have really high arches and only my toes heel, and the outside sliver of my foot, make contact with the ground which might be a reason.
Anyway to cut this story short it all seems to have healed itself. Time, I think, was the biggest contributing factor in the end.
That's really interesting Brian, thank you. Beachcomber 66 said the same, that his physio didn't feel orthotics would be useful as he has high arches. It just shows how different we all are. I'm finding the exercises very time-consuming but hopefully I'll get quicker once I know from memory what I'm doing. I've seen ads for those Enertor insoles. I'm so glad yours has healed now 🙂
The insoles are Stsvzorr but I didn't get the impression he was recommending a specific brand or model, just a generic arch support/plantar fascitis insole that I could easily purchase on Amazon so I may try others.
The exercises that he recommended initially were:
Isometric ankle dorsiflexion
Gastrocnemius stretch on step in standing *
Soleus stretch against step/wall *
And then two with a resistance band:
Resisted tibialis posterior strengthening
Resisted ankle eversion
But after I left a message on the app to say that my calves were very sore when I was driving yesterday, he has removed the two calf stretches * and added a different one called Calf stretch standing.
From what I've read online, the physio approach varies from person to person and in some cases exercises aren't recommended at all as they can aggravate things. A lady called Maryke Louw from sports-injury-physio.com has done some videos that I found very useful. But for now I will follow my plan, although with both feet affected it is incredibly time-consuming!!
My daughter has this and she is very sporty. Her legs tend to ache when she doesn't wear them through stubbornness (she's a teenager)After a week or so she got used to them. She has them fitted at the hospital and the can sometimes be too thick to fit into trainers so just be aware you may only be able to wear them with some of your shoes. Good luck 👍🏻
Thanks First-time-run. I've been wearing mine most of today, on a visit to see my Mum over an hour's drive away, so my feet/ankles are quite achey but otherwise ok. They are very thick, so my foot is much higher in the shoe, which makes the laces feel tight even though I've loosened them. And it also means there's less support for my ankles from the shoe. I'll try them in some different trainers tomorrow. Unfortunately with it being school holidays now there is going to be a lot of walking!!
Hiya, I wear insoles like your picture for plantar fasciitis after reaching 10 mile running distance. My physio gave me a lot of calve exercises and advised orthotics and the pain relief and support was fairly instant. I now run in them as well and it keeps me neutral (had recent gait assessment). I find shoes with a slight heal better than flat. For work I wear low heeled Chelsea boots without the insoles (don’t fit) but they offer the same support. I feel your pain, rest if you can. I’m currently on the injury couch with patellar tendonitis, similar cause, hill training and over use when tired working up to 10K race. I had a niggly pain and rested a few days , pain went then carried on training. Then return of severe pain so leg strapped with patellar support and advised 6 weeks til healed. First injured 8 weeks ago, if I had not pushed on training for race deadline I’d be healed by now 🙈. If it hurts to run, give it time. If I’d rested for 2 weeks then, I wouldn’t be off running for likely 6 weeks now. My race was cancelled in the end due to the extreme heat, it’s now rescheduled for the end of October so I’m hoping if I’m patient now I’ll still have time to build back up to 10K injury free. Rest well, hope the orthotics help, happy running 🏃🏽♀️
Oh no, I'm sorry to hear about your injury, that sounds very frustrating indeed, especially when you're preparing for a race. Interesting what you say about a heel, I haven't tried mine in my heeled boots yet.
I hope you're back to running again soon, fingers crossed we both will be!
I wear very expensive orthotic insoles and no they weren’t uncomfortable not even in the beginning, and by supporting my arch, they straighten my tib and fib outwards slightly, realign my knees and after about 3 days I realised the pain in my knees that was an ache for 30years or more the ache in my hips ditto and the constant nagging pain in my neck had all but gone, A few years down the line, plenty of running and other exercise, the high arches I was proud of as a girl are back in shape
How wonderful! I have been wondering if the lower back pain that I've always put down to poor posture/being tall might be related. Unfortunately we're in the midst of a house renovation and so money is tight although it does sound as if it would be money well spent!
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I hope the inserts you have ordered work for you, if not keep this in mind 
The dangers of self diagnosis!
Couch to 5k knee pain already!
Sorbithane (?) Insoles
More running shoes advice needed
Graduation pressie to me 
