Pain in arch of foot: Causes, treatment, and stretches

Pain in the arch of the foot is a common problem, especially among athletes. The most common causes are direct injury and structural issues. Often, resting the foot and performing light stretches is enough to reduce pain.

The arch of the foot is an area along the bottom of the foot between the ball and the heel. It comprises three separate arches that form a triangle. Each arch consists of bones, ligaments, and tendons.

There are many potential causes of pain in the arch of the foot. Keep reading for more information on these causes, as well as the possible treatments.

The two most common causes of pain in the arch of the foot are injury and structural issues.

Structural issues typically refer to high or low arches or other abnormalities in the foot and surrounding area.

In both cases, several factors can lead to or aggravate these issues, including:

• aging
• overuse
• weight gain
• physical stress
• neurological conditions

Causes of pain in the arch of the foot include:

Overpronation

Overpronation refers to how a person’s foot moves while walking, running, or jogging.

A person who overpronates strikes the ground with the outer portion of the heel first. As they complete the step, the foot rolls too far onto the arch. The extra pressure causes the arch to flatten.

Long term, overpronation can damage the tendons, muscles, and ligaments. This damage can lead to pain in the arch, knee, hip, or back. It may also cause hammertoe and calluses.

A person who overpronates often benefits from extra support when walking. Support can include stability shoes and prescription arch supports.

Plantar fasciitis

Plantar fasciitis is a degenerative condition of the plantar fascia and a common cause of heel pain. The plantar fascia is a ligament that connects the back of the foot to the front.

Common causes of plantar fasciitis include:

• injury
• overuse
• inflammation

Anyone can get plantar fasciitis, but activities such as running can increase the risk.

If a person has plantar fasciitis, they often feel pain when waking up. The pain typically gets worse during waking hours with walking and standing. In addition to arch pain, a person may feel stiffness in the heel or ball of their foot.

People with plantar fasciitis may need to stop engaging in activities such as running to let the foot heal. They can also consider wearing support shoes or using inserts to help take pressure off the arch.

Cavus foot

Cavus foot is a structural abnormality that causes a high arch. Causes of cavus foot include:

• genetics
• stroke
• cerebral palsy
• Charcot-Marie-Tooth disease

If a person has cavus foot, they may feel pain when walking or standing. They may also have reduced stability, which can lead to ankle sprains and injuries.

A person may have other issues related to cavus foot, including:

• claw toe
• hammertoe
• calluses

People with cavus foot can consider support shoes or inserts to help stabilize their feet and avoid pain and possible injury.

Posterior tibial tendon dysfunction

The posterior tibial tendon connects one of the calf muscles to the inner part of the foot. Posterior tibial tendon dysfunction (PTTD) occurs when this tendon is injured or inflamed. If the posterior tibial tendon cannot support the arch, a person may feel pain there as a result.

PTTD pain typically occurs in the inner part of the ankle and back of the calf. The pain usually occurs while running or walking briskly and goes away once a person stops.

An ankle brace or specially designed inserts can help correct PTTD.

Flat feet

Flat feet can occur in children or adults. In many cases, flat feet cause no issues, but they can also cause a person to experience pain in the arch, other areas of the foot, legs, ankles, and back.

A person may not realize they have flat feet until symptoms occur. A doctor may recommend using supportive shoes or inserts to help provide additional support for the arch.

While undergoing treatment, a person should still consider home remedies and stretches to help alleviate the pain. A person should not attempt these if a doctor advises them not to move the foot.

Some home remedies include:

• Resting: Stop or significantly reduce doing any activity that aggravates the arch.
• Applying ice: Apply an ice pack wrapped in a cloth to the arch and other tender areas to help reduce swelling.
• Wearing socks: Avoid walking barefoot.
• Using support: Consider using cushions, inserts, and support shoes.
• Splinting: Ask a doctor about splinting the foot to help keep it supported while sleeping.
• Using medication: Try over-the-counter pain relief medication, such as ibuprofen.

In addition, there are a few different techniques a person can use to help alleviate pain and make the arch less prone to injury. These include:

Foot stretch

To perform this stretch:

1. Sit down.
2. Place the foot on the opposite thigh.
3. Hold the toes with one hand while pushing in and down on the heel with the other.
4. Gently push the toes toward the heel and hold for 3–5 minutes.

Calf stretch

When a person stretches their calves, they can relieve pain and pressure on the arch of the foot.

To perform a calf stretch:

1. Stand facing the wall and place both hands shoulder width apart on the wall.
2. Take a step back with one foot.
3. Bend the front knee while keeping the back knee straight and the heel on the floor.
4. Hold the stretch for 20–30 seconds, repeat 3 times, and then switch legs.

Roller or ball foot massage

A person can use a tennis ball or a small foam roller to perform a massaging stretch on the foot. This technique is easiest to do while sitting.

To use this technique, a person should do the following:

1. Take off the shoes and sit in a chair.
2. Place the ball or roller under the arch of the foot.
3. Roll it back and forth from the ball of the foot to the heel over the arch.

For occasional pain, resting, ice, and stretching are usually sufficient. However, if the pain does not go away after a few days, is severe, or frequently comes back, a person should consult a doctor.

A doctor may refer a person to an orthopedic surgeon who specializes in the feet and ankles or a podiatrist, who is a foot specialist. They can examine the person’s foot, how they walk, and other factors to determine the underlying cause.

An examination may include:

• looking for inflammation, tenderness, swelling, and deformities
• checking balance, coordination, reflexes, sensation, and muscle tone
• running tests such as X-rays, CT scans, MRI scans, or ultrasounds

Once the doctor determines the underlying cause of the pain, they will recommend treatments that specifically target the underlying cause and help alleviate pain.

Pain in the arch of the foot can be due to a variety of medical conditions. However, athletes or individuals who spend a lot of time on their feet may be at greater risk of foot pain due to overuse, tension, and injuries.

Other risk factors for pain in the arch of the foot include:

• a plantar wart
• hard or cracked skin on the bottom of the foot
• too tight footwear

If a person is experiencing pain in the arch of the foot, it is important to get a proper diagnosis and follow recommended treatment. If the discomfort persists without intervention, complications could arise.

For instance, complications of plantar fasciitis can include a flattening of the arch over time, which increases strain, as well as the loss of the fat pad around the ball or heel of the foot.

Possible complications of PTTD include a deterioration in the surrounding joints, which can cause deformity in the foot.

If arch pain results from athletic injury or overuse, not resting and rehabilitating the area properly may result in increased pain in other parts of the foot or leg.

The arch is responsible for several functions in the foot, including:

• helping bear weight
• helping stabilize movements
• allowing the foot to adapt to changes in the terrain as a person walks or runs
• helping absorb shock
• helping maintain balance

A person may feel an injury to the arch directly in the area. It is also possible to feel pain or discomfort in other areas, including the:

• heel
• ball of the foot
• top of the foot
• hips
• legs
• knees
• back
• ankles

In some cases, a person may feel the worst pain in the morning. However, most individuals will experience worse pain during activities that directly involve the feet, including standing.

Arch pain is a common problem, especially among athletes. In many cases, a person can stretch, rest, and ice the arch of the foot until the pain goes away.

Problems with the arch of the foot can also cause pain in other parts of the body, including the ankle, heel, leg, knee, and back. It is essential to treat the problem early to ensure that foot problems do not lead to back or knee injuries.

If the pain persists, gets worse, or is chronic, a person should seek guidance from a doctor about additional treatment options.

Pain in arch of foot: Causes, treatment, and stretches

Pain in the arch of the foot is a common problem, especially among athletes. The most common causes are direct injury and structural issues. Often, resting the foot and performing light stretches is enough to reduce pain.

The arch of the foot is an area along the bottom of the foot between the ball and the heel. It comprises three separate arches that form a triangle. Each arch consists of bones, ligaments, and tendons.

There are many potential causes of pain in the arch of the foot. Keep reading for more information on these causes, as well as the possible treatments.

The two most common causes of pain in the arch of the foot are injury and structural issues.

Structural issues typically refer to high or low arches or other abnormalities in the foot and surrounding area.

In both cases, several factors can lead to or aggravate these issues, including:

• aging
• overuse
• weight gain
• physical stress
• neurological conditions

Causes of pain in the arch of the foot include:

Overpronation

Overpronation refers to how a person’s foot moves while walking, running, or jogging.

A person who overpronates strikes the ground with the outer portion of the heel first. As they complete the step, the foot rolls too far onto the arch. The extra pressure causes the arch to flatten.

Long term, overpronation can damage the tendons, muscles, and ligaments. This damage can lead to pain in the arch, knee, hip, or back. It may also cause hammertoe and calluses.

A person who overpronates often benefits from extra support when walking. Support can include stability shoes and prescription arch supports.

Plantar fasciitis

Plantar fasciitis is a degenerative condition of the plantar fascia and a common cause of heel pain. The plantar fascia is a ligament that connects the back of the foot to the front.

Common causes of plantar fasciitis include:

• injury
• overuse
• inflammation

Anyone can get plantar fasciitis, but activities such as running can increase the risk.

If a person has plantar fasciitis, they often feel pain when waking up. The pain typically gets worse during waking hours with walking and standing. In addition to arch pain, a person may feel stiffness in the heel or ball of their foot.

People with plantar fasciitis may need to stop engaging in activities such as running to let the foot heal. They can also consider wearing support shoes or using inserts to help take pressure off the arch.

Cavus foot

Cavus foot is a structural abnormality that causes a high arch. Causes of cavus foot include:

• genetics
• stroke
• cerebral palsy
• Charcot-Marie-Tooth disease

If a person has cavus foot, they may feel pain when walking or standing. They may also have reduced stability, which can lead to ankle sprains and injuries.

A person may have other issues related to cavus foot, including:

• claw toe
• hammertoe
• calluses

People with cavus foot can consider support shoes or inserts to help stabilize their feet and avoid pain and possible injury.

Posterior tibial tendon dysfunction

The posterior tibial tendon connects one of the calf muscles to the inner part of the foot. Posterior tibial tendon dysfunction (PTTD) occurs when this tendon is injured or inflamed. If the posterior tibial tendon cannot support the arch, a person may feel pain there as a result.

PTTD pain typically occurs in the inner part of the ankle and back of the calf. The pain usually occurs while running or walking briskly and goes away once a person stops.

An ankle brace or specially designed inserts can help correct PTTD.

Flat feet

Flat feet can occur in children or adults. In many cases, flat feet cause no issues, but they can also cause a person to experience pain in the arch, other areas of the foot, legs, ankles, and back.

A person may not realize they have flat feet until symptoms occur. A doctor may recommend using supportive shoes or inserts to help provide additional support for the arch.

While undergoing treatment, a person should still consider home remedies and stretches to help alleviate the pain. A person should not attempt these if a doctor advises them not to move the foot.

Some home remedies include:

• Resting: Stop or significantly reduce doing any activity that aggravates the arch.
• Applying ice: Apply an ice pack wrapped in a cloth to the arch and other tender areas to help reduce swelling.
• Wearing socks: Avoid walking barefoot.
• Using support: Consider using cushions, inserts, and support shoes.
• Splinting: Ask a doctor about splinting the foot to help keep it supported while sleeping.
• Using medication: Try over-the-counter pain relief medication, such as ibuprofen.

In addition, there are a few different techniques a person can use to help alleviate pain and make the arch less prone to injury. These include:

Foot stretch

To perform this stretch:

1. Sit down.
2. Place the foot on the opposite thigh.
3. Hold the toes with one hand while pushing in and down on the heel with the other.
4. Gently push the toes toward the heel and hold for 3–5 minutes.

Calf stretch

When a person stretches their calves, they can relieve pain and pressure on the arch of the foot.

To perform a calf stretch:

1. Stand facing the wall and place both hands shoulder width apart on the wall.
2. Take a step back with one foot.
3. Bend the front knee while keeping the back knee straight and the heel on the floor.
4. Hold the stretch for 20–30 seconds, repeat 3 times, and then switch legs.

Roller or ball foot massage

A person can use a tennis ball or a small foam roller to perform a massaging stretch on the foot. This technique is easiest to do while sitting.

To use this technique, a person should do the following:

1. Take off the shoes and sit in a chair.
2. Place the ball or roller under the arch of the foot.
3. Roll it back and forth from the ball of the foot to the heel over the arch.

For occasional pain, resting, ice, and stretching are usually sufficient. However, if the pain does not go away after a few days, is severe, or frequently comes back, a person should consult a doctor.

A doctor may refer a person to an orthopedic surgeon who specializes in the feet and ankles or a podiatrist, who is a foot specialist. They can examine the person’s foot, how they walk, and other factors to determine the underlying cause.

An examination may include:

• looking for inflammation, tenderness, swelling, and deformities
• checking balance, coordination, reflexes, sensation, and muscle tone
• running tests such as X-rays, CT scans, MRI scans, or ultrasounds

Once the doctor determines the underlying cause of the pain, they will recommend treatments that specifically target the underlying cause and help alleviate pain.

Pain in the arch of the foot can be due to a variety of medical conditions. However, athletes or individuals who spend a lot of time on their feet may be at greater risk of foot pain due to overuse, tension, and injuries.

Other risk factors for pain in the arch of the foot include:

• a plantar wart
• hard or cracked skin on the bottom of the foot
• too tight footwear

If a person is experiencing pain in the arch of the foot, it is important to get a proper diagnosis and follow recommended treatment. If the discomfort persists without intervention, complications could arise.

For instance, complications of plantar fasciitis can include a flattening of the arch over time, which increases strain, as well as the loss of the fat pad around the ball or heel of the foot.

Possible complications of PTTD include a deterioration in the surrounding joints, which can cause deformity in the foot.

If arch pain results from athletic injury or overuse, not resting and rehabilitating the area properly may result in increased pain in other parts of the foot or leg.

The arch is responsible for several functions in the foot, including:

• helping bear weight
• helping stabilize movements
• allowing the foot to adapt to changes in the terrain as a person walks or runs
• helping absorb shock
• helping maintain balance

A person may feel an injury to the arch directly in the area. It is also possible to feel pain or discomfort in other areas, including the:

• heel
• ball of the foot
• top of the foot
• hips
• legs
• knees
• back
• ankles

In some cases, a person may feel the worst pain in the morning. However, most individuals will experience worse pain during activities that directly involve the feet, including standing.

Arch pain is a common problem, especially among athletes. In many cases, a person can stretch, rest, and ice the arch of the foot until the pain goes away.

Problems with the arch of the foot can also cause pain in other parts of the body, including the ankle, heel, leg, knee, and back. It is essential to treat the problem early to ensure that foot problems do not lead to back or knee injuries.

If the pain persists, gets worse, or is chronic, a person should seek guidance from a doctor about additional treatment options.

Why does the foot hurt on the outside?

Author of the article: Eduard Svitich – orthopedist-traumatologist

Pain on the outer side of the foot is not as common as, for example, pain in the heel or middle of the sole. However, such a pathology can seriously complicate movement. Pain on the outside of the foot is also a harbinger of more serious diseases.

Contents

• Features of pain on the outside of the foot
• Causes of pain on the outside of the foot
• Effective remedies for rehabilitation
• Diagnostics of the feet in Ukraine

Features of pain on the outside of the foot

Patients usually complain that the foot begins to hurt after or during walking and subsides somewhat with rest. There is an increased abrasion of the sole of the shoe along the outer edge, deformation of the back. It is important to determine the cause of the pain in time and take all measures so that it does not become chronic.

The outer side of the foot is the main “line” of support when walking and running. There are several important anatomical formations in this area, each of which can hurt when overloaded.

Causes of pain on the outside of the foot

Among the most typical causes of pain on the outer side of the sole, we highlight the following:

• Fatigue fracture of the base of the 5th metatarsal bone. The so-called marching fracture does not occur simultaneously. Traumatic factors accumulate and gradually weaken the bone. The area of ​​the bone begins to hurt when the fracture does not yet appear on the x-ray. Over time, the bone can break completely. It occurs due to imbalance of the foot and lower leg, significant overloads.
• Pain associated with polo-varus deformity of the foot. A hollow foot is the exact opposite of a flat foot. In this case, the foot is supinated – “rotates” outwards. The outer section is significantly overloaded and hurts.
• Plantar fasciitis. The plantar fascia lata extends from the heel to the base of the toes. The fascia can hurt anywhere: near the heel, in the center, at the fingers, on the outer or inner side of the sole.
• Apophysitis of the styloid process of the 5th metatarsal. A powerful tendon is attached to the bone on the outside of the foot. With excessive tension, it injures the bone and causes inflammation.

Effective means for rehabilitation

The main factors of foot pain: muscle imbalance and mechanical overload. Correction of both factors guarantees the maximum possible result. The following solutions provide the most tangible results:

• Orthopedic individual insoles. Depending on the cause, it is possible to choose the most suitable insole orthoses in terms of density, shape and inclination. They will unload the feet and immediately reduce pain.
• Balance pads. Balance training activates the stabilizing muscles. The foot “falls” less outward, the effect is noticeable both in the standing position and when moving.
• Weight loss and selection of comfortable orthopedic shoes. Each extra kilogram significantly increases the load on the feet. If you also wear bad shoes, the problem will develop even faster.
• If the pain is accompanied by swelling or does not go away after rest, a visit to the doctor is mandatory. If a fatigue fracture is detected, the leg will have to be fixed in a special orthopedic boot. Such an orthosis makes it possible to walk, but immobilizes the foot.

Foot diagnostics in Ukraine

All ORTO SMART – Medtekhnika, orthosalon stores have plantoscopes that allow you to examine the foot in detail. Many of our showrooms also have computer scanners that provide even more information. A large selection of quality products for solving foot problems allows you to individually select the most effective options.

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Pain in the arch of the foot

The lowest part of the leg is the arch of the foot. Three points of support stand out here: one in the back section, that is, the heel, and two in the front section.

Our foot is made up of 26 bones that normally support the spring function.

A healthy foot has two arches – longitudinal and transverse. The first goes in the direction from the fingers to the heel along the entire foot, and the second, respectively, across it.

This structure is necessary in order to reduce the load on the bones of the pelvis and spine.

If the load on the foot increases (for example, due to obesity) or the function of the foot is impaired for any reason, discomfort occurs in this area.

Even severe pain may occur, which may become chronic.

Causes of pain syndrome

Pain syndrome can occur due to a variety of reasons:

• arthritis,
• circulatory problems,
• metatarsal deformity,
• compression of nerve endings.

The latter cause is the most common. In addition, the so-called metatarsalgia, or age-related changes in the area of ​​​​the arch of the foot, can be diagnosed.

Now let’s take a closer look at some of the pathologies that contribute to the appearance of pain in the foot area.

Neuroma

So, the pain associated with damage to the nerve endings may be the result of a benign tumor (neuroma), which is formed from the overgrown nervous tissue.

Often such a tumor is found in the region of the 3rd or 4th finger, although it also occurs at the base of other fingers of the lower limb.

Neuroma is most often diagnosed in women. With this pathology, a person begins to complain of a slight burning sensation or tingling in the area of ​​\u200b\u200bsome fingers.

Discomfort is aggravated by wearing shoes with a narrow toe.

As the tumor grows, the symptoms become more intense. It seems to a person that he has a stone in the area of ​​\u200b\u200bthe foot.

The diagnosis of the disease is confirmed after a detailed history taking, as well as with the help of X-ray, MRI and ultrasound methods.

Neuroma is treated with a course of steroid drugs and anesthetics, which are injected into the area of ​​pathology.

It is also essential to choose comfortable orthopedic shoes. If necessary, injection courses are repeated after about a month.

Sometimes conservative therapy is not effective, in these cases surgical intervention is necessary.

The disadvantage of this measure may be partial numbness in the area of ​​neuroma formation.

Metatarsalgia

The fat layer in the area of ​​the metatarsal heads loses its shock-absorbing functions over time.

It is this condition that causes the appearance of metatarsalgia. In addition, the heads of the metatarsal bones can be compressed.

And this already becomes the cause of bursitis or other inflammatory phenomena.

Sometimes the whole joint becomes inflamed due to rheumatoid arthritis, which also leads to pain.

Special orthopedic shoes are used to treat metatarsalgia.

Plantar fasciitis

Another common cause of pain in the arch area is the so-called plantar fasciitis.

The wide band of connective tissue that runs from the metatarsal heads to the heel is called the plantar fascia.

Pain appears in the case of pathological tension of this tissue, this condition is often accompanied by an inflammatory process.