Arch pain – commonly known as Plantar Fasciitis – is an agonizing foot condition caused by injury, inflammation, or structural issues in the plantar fascia.
As a crucial ligament that connects the heel to the front of your foot, the plantar fascia is always under several risks.
Athletes and sportsmen can end up overusing this ligament while running and performing high-strength activities.
But they aren’t the only ones who can develop arch pain. People who lack flexibility, especially around the foot region, are also prone to developing arch pain.
Plantar fascia plays an important role in almost any activity that involves walking and running.
If you end up damaging it or feel discomfort around the foot arch, it can be really hard to carry out daily tasks.
Your foot arch is, in fact, the most critical structural feature of your feet.
For each mile you walk, the arch supports nearly 200,000-300,000 lbs. of weight and stress.
It absorbs all the pressure and impact that could otherwise hurt your feet or heels.
As your body thrusts pressure and weight on the ground, your foot arch gears up to absorb all that stress and facilitate a pain-free walk.
This is why foot arch pain is one of the most worrying conditions to have.
While overuse and injury are common causes, weight gain, neurological reasons, and aging can become top triggers.
People who have structural issues also face foot arch pain. Challenges like foot abnormalities, low or high arches can be a source of great discomfort for the feet.
Below, we’ve summarized the most common causes and triggers of foot arch pain.
It’s important to understand why you’re facing this condition in order to adopt an appropriate treatment.
Table of Contents
As aforementioned, Plantar Fasciitis is the most common cause of foot arch pain.
When the ligament is overused, inflamed, or damaged due to a high-impact activity, you will experience a painful sensation every time you try to move your foot.
The pain might subside when you’re lying down but may become worse during the day.
The more you move your feet for walking or running, the more your foot arch will hurt. Other symptoms include stiffness or a taut feeling in the heels or the balls of your foot.
Overpronation is a condition where a person strikes the outer portion of their heel first while walking, running, or jogging.
It can often lead to flat feet because the extra pressure causes misalignment and flattens out the arch.
Your feet are built with natural curvature. However, if you walk in a way where the foot rolls far away from the arch, you are likely to develop arch pain.
Don’t let this habit go; otherwise, overpronation can end up damaging your ligaments, tendons, and muscles.
This condition causes a high arch in the feet. This structural abnormality is usually the result of a stroke, a case of cerebral palsy, or genetics.
With reduced foot stability, foot arch pain becomes a common occurrence and the chances of an ankle sprain also increase.
Now that you’ve identified why you’re facing foot arch pain, it’s time to move on to the possible treatments.
There are many effective remedies for foot arch pain relief that include doing stretches at home and medical treatments.
6 Effective Remedies For Foot Arch Pain Relief
No matter what the underlying cause is, with these remedies, you’ll be able to get rid of your pain in no time!
1. Ice Therapy
Since foot arch pain is a result of inflammation and swelling in the ligaments, placing an ice pack can greatly help.
It can soothe and calm down the painful swelling around the arch. Apply the ice pack wrapped in a soft, cotton cloth frequently throughout the day to see improvements.
2. Arch Supports
If you tend to overpronate or have flat feet, wearing arch supports can offer quick foot arch pain relief.
The arch supports take off extra pressure from the arch and give your feet a comfortable cushioning while walking and running.
You can also invest in stability shoes or footwear with removable insoles.
It’s important to wear shoes that feel comfortable and have a spacious interior to facilitate your foot arch.
3. Ball Foot Massage
Use a foam roller or a tennis ball to roll under your feet. The ball will help unwind all the tight knots in the feet and improve muscle flexibility.
This exercise is best performed while sitting. Place the ball directly under the foot arch and roll it back and forth for effective pain relief.
4. Easy Foot Stretch
Stretching your feet will improve their strength and flexibility, and make them less vulnerable to arch pain, strains, and injuries.
Start by sitting down and placing the affected foot on the opposite thigh. Use one hand to hold the toes in place and the other to push down on the heel.
Gently use your hand pressure to press the toes towards the heel. Hold your feet in this position for 2-3 minutes to feel a deep stretch in the foot arch.
5. Over-the-Counter Pain Reliever
For successful foot arch pain relief, it’s best to take a mild pain killer like ibuprofen along with doing stretches.
Using both the treatments in conjunction will ensure a faster recovery.
6. Wearing Socks
Foot arch pain can worsen if you have a habit of walking barefoot. Try to keep your feet covered by wearing socks to protect the foot arch.
Your foot arch performs critical functions like improving balance, absorbing shock, and bearing weight.
If you want to keep your feet strong and healthy, incorporate foot stretches into your routine and give your body a good rest after exertion.
However, if the pain still doesn’t go away, make sure to get in touch with a doctor.
If the condition is serious, you might need surgery or professional physical therapy.
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