Some of my clients complain of heel and arch pain regardless if they’re training or walking in heels. This is a quick overview of one of the causes of heel and arch pain. However, your best option is to call your physical therapist or sports medicine doctor.
Tightness of the achilles tendon and plantar fascia (see above) can cause pain in the heel and arch of the foot called “plantar fasciitis”. The achilles tendon attaches to the calf muscles. Stretching these structures will decrease the pressure to the heel and have less pull on the arch. Here’s a good stretching guide from the mayo clinic. Hold each stretch for 30 seconds and repeat 3 times per day and after training. Do the stretches everyday. If your symptoms worsen, stop and call your health care professional.