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Can you sprain the arch of your foot: Arch Pain Treatment, Causes, Prevention, Exercises & Relief

Arch Pain Symptoms, Causes, Treatment, Prevention

Your arches help absorb shock and transfer weight when you’re on your feet. The arch of the foot is formed by the bones in the foot and strengthened by ligaments and tendons. These tissues are important when it comes to movement and shifting weight properly from your heels to your toes. When the tissues in the arch of the foot become inflamed it can cause pain and discomfort, even while performing simple tasks such as walking.

What causes Arch Pain?

The primary cause of arch pain is plantar fasciitis, which is inflammation of the plantar fascia. It’s the main band of tissue that connects your heel to your toes. Arch pain can also be caused by direct trauma to the area, such as ligament sprains or bone fractures. Other conditions can also cause arch pain, such as arthritis or flat foot.

What are the symptoms of Arch Pain?

Most arch pain is felt on the bottom of the foot, especially if the patient has plantar fasciitis. Pain would be felt closer to the heel. This pain may be heightened in the morning, because the plantar fascia tends to tighten up overnight as we sleep. Trauma-related injuries may have tenderness to the touch and bruising. If you are suffering from arch pain, we recommend you see a medical professional for proper diagnosis.

Grades of Arch Pain

There are four grades to describe arch pain which your doctor may use to help diagnose the cause of your arch pain.

Grade I – Pain only during activity

Grade II – Pain before and after activity, which does not affect your performance

Grade III – Pain before, during, and after activity, which affects your performance

Grade IV – Pain at all times, which makes it difficult to perform any activity

What is the Treatment

Home Remedies

Home remedies heavily depend on the cause of your arch pain. Often the first thing is to rest your foot to allow the inflammation to go away. You may also use anti-inflammatory medications such as ibuprofen and aspirin to bring down the irritation. Once you begin to return to activity, a brace for arch pain or plantar fasciitis night splint may be suggested by your doctor. If your arch pain is caused high arches, arch and heel support such as the Aircast Airheel may help. If you are dealing with plantar fasciitis, try these steps to help relieve pain with plantar fasciitis.

Cold Therapy

You may also find relief by freezing a water bottle and rolling your foot over it for 5-10 minutes a day or applying cold therapy on it.


To prevent future arch pain, avoid wearing high heels and ensure that you have proper footwear with adequate cushioning and support. Your doctor may also recommend physical therapy so you can condition your foot against future arch pain using stretching and strengthening exercises.


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Arch Pain | Foot & Ankle Specialty Group

What the Arches Do

The arch (located in between the heel and the ball of the foot) helps to absorb stress, assists people with adapting to sloping or uneven surfaces, and stabilizes the body for walking, standing, and training.  

Why Do My Arches Hurt?

When an individual experiences pain in the arch, there are several reasons why this discomfort could be happening.

Plantar Fasciitis

Across the bottom of the foot lies a thick band of tissue. When this gets inflamed, plantar fasciitis can develop. The pain can start in the arch and go into the heel, and it tends to be the most severe right after sleeping or relaxing for a long time. This condition can occur due to too much stress and tension on this band of tissue, and actions such as repetitive tearing and stretching can contribute to inflammation and irritation.

Stress Fractures

Stress fractures are small and not a complete break. These thin cracks can develop in any bone in the foot, and often cause pain and weakness in the arch (and elsewhere in the foot). This type of fracture usually results from repetitive force due to overuse of the feet. For example, stress fractures in the feet are relatively common in runners. Approximately 2% of the injuries that athletes experience are stress fractures. 

Ligament Sprains

There are multiple ligaments in the foot — some of which are in the arch or connected to anatomy in the arch of the foot. When a sprain occurs, this can cause tenderness, pain, swelling, and bruising. The most severe sprains may make it difficult to put weight on the foot. Sprains that affect the mid-foot are usually due to a collision, sports-related fall, or an isolated twist of this area of the foot. For example, it can occur in ballet dancers, snowboarders, and individuals involved in competitive diving.


This condition is characterized by a tendon becoming inflamed. Extensor tendonitis may cause pain in the arch of the foot. People may also experience stiffness, tenderness, and weakness in the affected area. Tight shoes and overuse are both common causes of this condition. Both factors can result in the tendons becoming inflamed. Another possible cause is running uphill or frequent running on an incline.

Posterior Tibial Tendon Dysfunction

Posterior tibial tendon dysfunction is a relatively common issue affecting the ankle and foot. This condition is characterized by the tendon — which attaches to the bones under the foot and extends to the calf muscle — becoming torn or inflamed. The tendon’s primary function is to hold up the arch, and when a fall or similar injury causes tearing or inflammation in the tendon, it can cause pain and sometimes make it hard to put weight on the affected foot. This condition is relatively common in people who play high-impact sports. 

Inflammatory Arthritis

About 90% of people who have rheumatoid arthritis develop problems with their feet, and it’s often the first place on the body where people start to have symptoms. It’s unknown what exactly causes this type of arthritis, but it may be a genetic condition. People who have it can experience pain, stiffness, and swelling. When arch pain occurs, it’s important to have it evaluated quickly. The sooner treatment begins, the sooner a person can work on alleviating their symptoms. Treatment may also help prevent the arch pain (and the issue causing it) from getting worse.


Overpronation describes the arch of the foot inward after it collapses. This might also be referred to as “flat feet”. This causes a problem with the natural alignment of the feet, putting a person at a higher risk for certain injuries such as plantar fasciitis, foot or lower leg stress fractures, shin splints, and chronic lower back pain. This issue is usually caused by a person’s feet being very flexible. In some cases, people are born with this condition.

Cavus Foot

Cavus foot refers to a condition in which a person’s arch is very high. This puts excess stress on the heel and ball of the foot when the individual is standing or walking. This issue may be seen in people with certain medical conditions such as spina bifida, muscular dystrophy, or a neurologic disorder. It may cause foot instability, pain, hammertoes, and calluses on several areas of the foot. In some cases, people who have this condition also develop a drop foot.

Foot & Ankle Specialty Group for Arch Pain

If you’re suffering from arch pain, don’t wait for treatment any longer. Our team at Foot & Ankle Specialty Group is here to help you. We are a podiatry office happily serving families, individuals, athletes, and anyone who is active with their injuries and discomfort. Our practice founder, Dr. Salma Aziz, has built her reputation on time-tested practices, spending a lot of quality time with her patient and going over all their concerns in order to develop the best treatment plans. Now with Dr. Petrina Yokay and Dr. Jessica Arneson, our team is even stronger.

The best exercises for the graceful bend of the foot – Lifehacker

March 24, 2017

Sports and fitness

These simple exercises are especially useful for girls. Performing them regularly, you can easily change comfortable ballet flats for sexy stilettos.

Pulling the toe

Everything is simple here: stretch the feet and hold them in tension for a few seconds. This exercise can be performed standing, sitting or lying down. So do it as often as possible.


Rise on toes


One of the simplest exercises that strengthens not only the feet, but also the shins and ankles. It should be repeated 20 times in three sets. The advantage of this exercise is that you can do it anywhere. For example, when you are at a bus stop.

Tiptoe walking

Extended version of the previous exercise. You can do it at home and on your way to work. To strengthen the muscles of the foot, it is recommended to walk for 5-7 minutes a day on toes on a hard surface. You can enhance the effect by walking on the outer and inner sides of the foot alternately for 1 minute.

Rolling a roller on the floor

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This exercise improves blood circulation, increases mobility and strength of the foot. As a roller, you can use a bottle or, for example, a bottle of hairspray. Roll it with little effort, as if rolling out dough. It is enough to perform 50 movements away from you and towards you with each leg.

Draw circles

Extend the foot and draw 10 circles clockwise and 10 counterclockwise with the toe. When you’re done, switch legs. The exercise is performed in two approaches. It allows you to improve blood circulation and relax the tendons that strain while walking in heels. If you feel a slight burning sensation in the joints, then you have received sufficient load.

Rocking the feet

Take a wide elastic band or elastic bandage from the pharmacy. Pull it over your fingertips and work your foot towards you and away from you. It is enough to perform three sets of 10 times with each leg.

Then wrap the rubber band around both legs. Shift your weight into your heels and try to spread your feet out to the sides, stretching the band. Do this 15 times. This is how you train the outer surface of the foot. In order to use the inner surface, the feet must be crossed and the exercise should be performed in the same way.


Practicing balance

Scatter small objects on the floor, such as buttons, and pick them up with your toes. Put in a glass or box, and do it while standing.

Tendon Stretch (Advanced)

This exercise is done last. Soak your feet in the bath and put on warm socks. Place your toes and part of your foot under the furniture and try to extend your knees. Be careful and avoid pain. The exercise is performed five times with each leg, then both legs together.


Another option: sit on a mat or sofa with your legs tucked under you. The feet should be extended and lie with the rise down. Keep your knees and heels together. Resting your hands on the sofa, begin to lean back, stretching the insteps of both feet. Proceed slowly and carefully so as not to accidentally damage the ligaments.

Do the exercises you like, but don’t overdo it. Remember: healthy feet – easy gait.

7 exercises from orthopedists to increase the height of the arch of the foot and reduce pain in the legs / AdMe

Approximately 20-30% of the world’s population suffers from deformities of the foot. People who are familiar with this problem also often experience pain in the knee, hips and back. If you notice that you are developing flat feet, a few simple exercises will help you correct the situation and avoid possible injuries in the future.

We at ADME have checked the recommendations of several doctors and want to share with you 7 exercises that are recommended to be performed 3 times a day. At the end of the article, you will find a bonus with which you can find out the height of the arch of your foot.

1. Use a towel

  • Sit on a chair and put the towel under your leg.
  • Grab the towel with your toes. The heels should be pressed to the floor.
  • Flex and extend your fingers as you slowly pull the towel towards you.
  • Change legs and repeat.
  • Perform 2-3 sets of 10-15 reps.

2. Rise and camber

  • Place the towel on the riser/stand. Lean on a chair in front of you for support.
  • Squeeze the towel between your toes and then lower your heel towards the ground. It should fall below the step line.
  • Raise your other leg and use it only to get back up.
  • Do 2 sets of 10 reps for each leg.

3. Rolling the ball

  • Sit on a chair. Keep your back straight. Place a tennis ball under your foot.
  • Roll the ball back and forth. Don’t forget about your back. Don’t relax and keep it straight.
  • Do this exercise for 2-3 minutes.
  • Repeat with opposite leg.

4. Strengthen your arch muscles

  • Sit on a chair or armchair. Bend your leg and swing it over the opposite thigh.
  • Wrap the elastic band around the foot. Note: you can buy it at a pharmacy or a sports store.
  • Raise the foot with your hands.
  • Then slowly lower your foot back to the starting position.
  • Do 2 sets of 10 reps with each leg.

5. Raise your toes throughout the day

  • This exercise can be done even in the office while working at the computer.
  • Sit with your feet flat on the floor.
  • Raise your toes so that your foot arches.
  • Slowly lower your toes while maintaining the arch so that you feel the tension in the arch muscles.
  • Hold this position for 5 seconds and then relax your feet.
  • Do 5 reps for each leg.

6. Calf Stretch

  • Stand in front of a wall and place both hands on the wall.
  • Extend your leg behind you, straightening your knee and pointing your toes forward.
  • With your heel on the floor, begin to lean forward until you feel a stretch in your calf.