Blog 36 - How Do You Relieve Pain In Arch of Foot?

Blog 36 – How Do You Relieve Pain in Arch of Foot?

While the joy of a good run can be unparalleled, the subsequent throbbing in the arch of your foot certainly isn’t.

If you’re reading this blog, you’re likely seeking effective solutions to alleviate this discomfort, but with numerous methods claiming to be the ‘best’, it can be quite baffling to decide which one to adopt.

There are a wide range of options, from home remedies like ice application and foot exercises to medical interventions like orthotics.

So, if that sounds interesting to you, please read on and let’s discuss the most efficient strategies for foot arch pain relief.

Understanding Foot and Arch Pain

Understanding foot arch pain begins with recognising that your foot arch, comprising ligaments, tendons, and bones, plays an essential role in weight-bearing and stabilising movements. 

Feeling pain in the arch of your foot can disrupt these functions, leading to discomfort and mobility issues.

Often, a sore heel accompanies the pain in the arch of the foot, making daily activities challenging. We see people with this kind of pain every week in our clinic, and we understand that you’re not alone in your experience. Many others around the world also share your struggle, with their daily routines impacted by foot arch pain.

While trauma and injuries can cause foot arch pain, it’s crucial to note that structural issues like high or low arches also play a part. Overuse, such as running or other strenuous activities, can also make your foot’s arch painful.

There can be many reasons for your foot arch pain - the biomechanical structure of your foot, and their arches, can play a part - but you need an experienced podiatrist to accurately determine the root cause for a tailored and effective treatment plan to be put in place.

Common Causes of Arch Pain

Understanding the root cause of your arch pain is an essential step towards effective treatment. Let’s delve deeper into these causes and discuss their impact on your foot health.

Identifying Arch Pain Causes

You’ll often find that common causes of arch pain are plantar fasciitis, flat feet, high arches, and overpronation.

But that’s not all. Bunions, hammertoes, and plantar plate injuries resulting from structural issues can also cause discomfort.

Overuse, ageing, stress, weight gain, and unsupportive shoes further contribute to arch pain. You may feel pain, tenderness, mild swelling, and heat in your foot’s arch, with the discomfort worsening when you walk.

Importantly, relief often comes when you rest. Identifying the root cause of arch pain is essential; we cannot stress that enough. It’s the first crucial step towards an effective treatment plan and relief from the pain that’s hindering your daily life.

Understanding Plantar Fasciitis

As mentioned, if you’re experiencing arch pain, it could be due to plantar fasciitis, a common condition that particularly affects women between the ages of 40 and 60.

This condition involves inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes, and as one of the main causes of foot arch pain, it deserves its own section of discussion in this blog.

Understanding the causes and symptoms can help you manage the pain.

  • Overuse, high-impact activities, or flat feet can increase your risk.
  • A stabbing pain in your heel or arch, especially in the morning, is a common symptom.
  • Consistent rest and stretching exercises can offer relief.
  • We might recommend custom orthotics or physical therapy.
  • In severe cases, cortisone injections or surgery may be considered.
An inflamed plantar fascia will stop you from doing the things you enjoy in life. Getting an accurate diagnosis is crucial to resolving the pain once and for all.

Impact of Footwear Choice

Your choice of footwear, particularly if it lacks proper cushioning or arch support, can also be the root cause of arch pain.

Unsuitable shoes like high heels, flip-flops, or worn-out footwear can exacerbate pain by straining ligaments and tendons in your foot.

Selecting the correct shoes is vital for preventing arch pain, particularly if you have flat feet, high arches, or foot abnormalities.

Shoes with robust arch support and cushioning that can relieve pressure on your foot’s arch would be a good choice. 

Investing in supportive shoes designed for specific foot types can greatly reduce arch pain, improve overall foot comfort, and contribute to your foot health.

Another smart choice is buying a quality pair of insoles to give your arches the extra support they need.  

Rather than buying a new pair of shoes, you can test out off the shelf plantar fasciitis insoles and see what kind of pain relief you get.  

A cheaper option that we have a lot of success prescribing to our patients in our clinic.

Your feet deserve the best care, and it begins with the right pair of shoes or off the shelf inserts.

Adding a quality pair o podiatrist recommended insoles to your shoes can give your arches the support they need to relieve pain and restore mobility.

Effective Home Remedies for Foot Arch Pain

With a few simple remedies, you can manage pain in your foot’s arch at home. They aren’t always successful, depending on your specific conditions, but they are definitely worth trying.

Rest and Ice Application

Two of the most effective home remedies for relieving pain in the foot are resting the affected area and applying ice regularly. These treatments are simple, accessible, and beneficial for anyone dealing with discomfort.

Here’s what you need to remember:

This way, you’re not just managing pain; you’re actively contributing to your foot’s recovery.

Over-the-Counter Medications

While rest and ice application greatly alleviate arch pain, over-the-counter medications are another effective home remedy. Drugs like ibuprofen or acetaminophen, which are easily accessible at pharmacies, can reduce pain and inflammation in your arch – but must only be used as a short-term remedy.  If the pain does not go away once the medication wears off, you need to seek another treatment option.

It’s important to follow the instructions on the packaging and not exceed the recommended dosage. If your pain persists or worsens, don’t ignore it. Consult a healthcare provider for further guidance.

Targeted Stretching Exercises

Targeted stretching exercises serve as an effective home remedy for relieving arch pain, as they specifically aim to stretch the plantar fascia and surrounding muscles. By incorporating these exercises into your daily routine, you can manage your discomfort and prevent further strain.

Here are five key exercises that you should consider (check out our other blog on plantar fascia stretches and exercises for more details):

Podiatrist Treatments for Arch Pain

When home remedies don’t provide the relief you need, it’s time to explore professional treatments for arch pain. A podiatrist can offer interventions such as custom orthotics, non-surgical options, and a range of other treatments tailored to your needs.

Understanding these treatments and how they can alleviate your pain is vital in your journey towards comfort and recovery.

Understanding Podiatrist Interventions

In order to effectively manage arch pain, you may want to explore podiatrist interventions, which encompass a variety of specialised treatments tailored to your specific needs.

Podiatrists are foot care specialists who understand the complexity of foot mechanics and can provide both relief and long-term solutions for arch pain.

Here are a few podiatrist interventions that are worth considering:

Orthotic Devices for Relief

Podiatrists often recommend custom-made orthotics, such as arch supports, to correct foot biomechanics. 

They help address issues like overpronation, flat feet, or high arches that may contribute to your pain.

By evenly distributing pressure across your foot, these devices can lessen strain on the arch and alleviate discomfort. 

Your foot structure and gait pattern personalise them, ensuring perfect support and pain relief.

With a correctly fitted orthotic device, you can improve your foot function, reduce pain, and even prevent future injuries.

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Orthotic therapy is also another successful form of treatment for foot arch pain.

Preventing Future Arch Pain

Maintaining healthy feet is an important ongoing endevour for any of us wanting to avoid or prevent the occurence of foot arch pain.  Click on each of the headings below for valuable tips and advice on how to avoid and prevent potential future instances of foot arch pain.

Arch Support

To ward off future arch pain, it’s important to take preventative measures, one of which includes wearing supportive shoes with proper arch support to provide stability and cushioning. This will help your feet maintain their natural shape, reducing undue stress on your arch.

Stretching & Strengthening Exercises

Moreover, you should consider incorporating regular stretching and strengthening exercises for your feet and calves into your routine. This can help you improve flexibility, enhance muscle strength, and ultimately lessen the likelihood of developing arch pain.

Custom Made Orthotics

Orthotic inserts or custom-made orthotics can also be a game-changer. They correct imbalances and prevent excessive stress on your arch, which can be a significant factor in arch pain. If you’re someone who frequently experiences discomfort, it’s worth talking to a podiatrist about this option.

Maintain Healthy Weight

Your weight also has an impact on foot health. Maintaining a healthy weight decreases pressure on your feet and, consequently, reduces the risk of arch pain. Remember, a balanced diet and regular exercise are key.

Avoid High Impact Sports

Lastly, be mindful of your physical activities. Avoid high-impact sports, and gradually increase intensity to protect your arch from overuse injuries and strain. Proactive measures like these can help you avoid future arch pain.

Summing Up Foot Arch Pain...

Protecting your painful arches with patience and proper precautions can provide profound relief. Prioritise pain management with rest, ice, and over-the-counter pain pills as a short-term solution only. If the pain persists, you need to look into other treatment options.

Practice relevant stretches and select supportive shoes to protect your arches and prevent further problems. Still dealing with persistent pain? Then a podiatrist might propose custom orthotics. If rest, ice, over-the-counter medications, and stretches aren’t working, then it’s definitely time to consult an experienced podiatrist in the area of foot arch pain.

Understanding, treating, and preventing arch pain enables you to perform at your best, pain-free. You don’t need to put up with it any longer; there are many effective treatment options available.

If you want the right professional advice on how to treat your heel pain, we currently have a limited offer running to help you out. For just $79 (usually valued at $189), book in online for our Complete Heel Pain Assessment & Treatment Consultation will get:

  • Complete In-Depth Heel Pain Examination
  • Review of Footwear & Personal Habit Diagnosis
  • Treadmill Walking Gait Analysis & Video Assessment
  • Complete Foot & Ankle Structural Diagnosis
  • Effective Heel Pain Treatment Plan To Get You Walking Pain Free
  • Peace of Mind You Know What Is Causing Your Heel Pain & How To Fix It
Check out our eBook below for further details on this special offer as well as other tips and techniques you can try at home to manage your plantar fasciitis and heel pain.

Ignoring heel pain or plantar fasciitis never cures it and your situation will likely get worse the longer you leave it.   

Take control today by booking in online or call us today on (03) 4237 7165 to see one of our podiatrists and get this issue sorted once and for all.

Heel / Foot Arch Pain

Understand what causes your heel pain and what you can do to get rid of it once and for all. Find out what treatments can get you back to walking pain free so you can enjoy living an active life again!

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