Anyone who has suffered from foot arch pain knows how debilitating the condition can be.
The pain is often described as being sharp and stabbing when acute, or dull and constant when chronic.
Foot arch pain can affect not only your exercise routine but also your mobility in general.
Foot arch pain occurs when there is some sort of dysfunction occurring with (or between) any of the following elements in the foot: the ligaments, foot muscles, fat pads, bones and/or plantar fascia tissue.
Table of Contents
- Best Arch Supports for Plantar Fasciitis
- #1. Compression Plantar Fasciitis Braces-Copper Arch Support Sleeves.
- #2. Ontel Strutz Cushioned Arch Supports
- #3. PHYSIX GEAR SPORT Plantar Fasciitis Socks for Men & Women
- #4. NAZAROO, Shoe Inserts Arch Support Insoles
- #5. Plantar Fasciitis Therapy Wrap Sock [By Alayna]
- #6. ProFoot Plantar Fasciitis Orthotics
- #7. Plantar Fasciitis Compression sleeves
- Best Arch Supports for High Arches
- #8. Dr. Scholl’s Comfort and Energy Work Insoles
- #9. Sof Sole Arch Full Length Comfort High Arch Shoe Insole
- #10. Plantar Fasciitis Insoles by ViveSole
- #11. Dr. Foot’s Arch Support Insoles
- #12. HappyFeet Ball of Foot Cushions
- #13. Spenco Total Support Original Insole
- #14. Corefit SELF Moldable Custom Orthotics
- #15. Spenco Polysorb Cross Trainer Athletic Cushioning Arch Support Shoe Insoles
- What Causes Foot Arch Pain?
- Types Of Foot Arch Pain Relief
- Basic Foot Exercises for Arch Pain
- Understanding Feet Problems and How To Avoid Them
- Plantar Fasciitis
- Heel Spurs Explained
Best Arch Supports for Plantar Fasciitis
Best Arch Supports for High Arches
What Causes Foot Arch Pain?
There are a number of possible causes of foot arch pain and it is important to see a medical professional when you are experiencing acute or chronic foot arch pain.
Below are some common causes of having arch pain in the foot:
Repetitive strain – overusing your foot muscles, by over-exercising. If you are an athlete or regular exerciser, do you primarily experience foot arch pain running? Long distance jogging can be a cause, or aggravator, of this uncomfortable condition.
Wearing high heels, or other, unsupportive shoes. Make sure your shoes are comfortable. Have correct support in the soles that have adequate shock absorption and encourage good posture.
When jogging or playing sports, ensure that your shoes are designed for the exercise at hand, and have outstanding levels of shock absorbency.
Sprain of a ligament in the foot where the ligaments holding foot bones in place actually tear. Similar to this is plantar fascia tissue injury, which is a stretching or breaking of the tissue.
Bruising or bone fractures that have occurred as the result of an accident.
Running on irregular, inflexible or spongy surfaces can have a very detrimental effect on your foot’s health.
Types Of Foot Arch Pain Relief
Methods that may relieve your arch pain in foot includes several simple and natural solutions. Hence, there are also medically inclined and somewhat complicated answers which can be prescribed by your physician.
Below are some insights and ideas you can do to relieve pain.
First and foremost, rest the foot. Keeping your weight off the foot will help it recover faster.
Try elevating your foot to reduce any inflammation and possibly also reduce the pain a little.
Apply a cool compress to the painful arch, for up to twenty minutes in a session.
If the pain is severe, you may wish to take an over-the-counter pain reliever such as aspirin.
Be sure to take non-prescription medications only as directed on the packaging, or by your general practitioner.
Physiotherapy. With a combination of localized massage, as well as directed exercises and stretches. Physiotherapy may help your painful foot arch condition to correct itself over time. You can ask your general physician for a referral to a physiotherapist or other suitable medical specialist in your area.
If you are a regular jogger, try to stick to running only on even and medium-density surfaces. Perhaps, you can also jog less often or for less time and distance.
To treat one’s foot arch pain, one can indulge in simple foot exercises or foot pain treatments. Also, try to make stretching your legs and foot joints a regular part of your exercise routine and take time to cool down and stretch after a long jog.
Investing in the right pair of joggers/trainers for you will also make a world of difference.
Basic Foot Exercises for Arch Pain
Our feet have the most exhausting job. They are the support of our entire body as we walk or create any forms of movement.
Our feet also undergo stress that we often forget or do not address. Fortunately, there are many feet exercises an individual can do to eliminate the stress in our feet.
People, whether active in sports or in the house all day, can have hundreds of reasons why their feet can go wrong or feel pain and stress. That is why it is very common to have orthopedic problems. This is a problem that has stress fractures and deterioration due to overuse and aging process.
If you are one of those who experience foot arch pain, continue reading the following exercise for your feet below.
Basic Foot Exercises For Foot Arch Pain and Others
Get a chair and sit down. The knees must be bent at an angle of 90 degrees. Your feet must be flat on the floor. Tip your foot upward with the heels on the floor. Toes and arch must be in an elevated position. Then extend and flex your toes 5 times. Rest your toes back on the floor.
Still in the position of the previous foot exercises and still knees bend 90-degree angle, lift your toes above the floor. Next, spread your toes as much as you can and then lower them on the floor one by one at a time. You can start with your pinky toe. Then, reverse the process and lower your toes from biggest to smallest. Repeat the procedure five times in each foot.
Still in the same position from the previous foot strengthening exercises, lift your toes up and rotate the heels five times clockwise first and then counter-clockwise. Swing your foot from left to right and lower them back to the floor. Do it on both feet.
Same foot exercises position, bend your one left backward until it reaches the position where the foot rest on the tops of the toes. Then, slowly rock your foot from left to right five times before you rest it on the floor. Do it again on your second foot.
Stand firmly while facing the wall. Put one-foot-ball on the wall. Then, lean forward slightly stretching your calf. Hold yourself and count one to ten before you release. Do the same on your other foot.
Here are some basic foot exercises for arch pain for you to do. The goal is just to let your feet relieve the stress for a while. You can find great variations of foot exercises on the internet.
However, these foot exercises are not recommended for anyone with injured feet. It is highly recommended to consult a physician first before doing foot exercises for injured feet.
Understanding Feet Problems and How To Avoid Them
Feet problems are not pleasant and are something that can cause pain and irritation if they are not treated properly. There are many different things from injuries to illnesses that may cause bad feet problems to occur.
Sometimes the treatment to get relief from feet problems is something simple that you can do at home, while other times they may require that you go to see a doctor.
Trying to diagnose your feet problems yourself can be something you do at first so you can understand if it is bad feet problems or something simple. To do this you can go on the Internet and look for pictures of feet problems.
These may help you to decide what is causing the problems. However, don’t delay treatment as the problem could always be something that only a medical facility can help you with.
Common Feet Problems
One common ailment that causes frequent feet problems is Athlete’s Foot. This is an itchy rash caused by fungi. This can be treated at home by going to the drug store and getting some spray or cream to treat Athlete’s Foot. Be sure to use as directed until the problem goes away.
Other feet problems that cause pain when walking could be calluses or corns or even blisters that have formed due to pressure or constriction.
You can also get special cushioning pads at the drugstore or ointments to make them feel better and relieve any pain. Unless serious, these too can usually be treated at home.
Other issues of feet problems could be due to flat feet problems, which mean that you are probably suffering from foot arch pain. If this is the case, there are special shoe inserts that can help to treat this condition and they too can be purchased from a drug store.
Or, if you like, you can have specially made shoe orthotics that are molded into the shape of your own feet to help get rid of foot arch pain and feet problems caused by bad arches or flat feet.