What are the main causes of arch pain in the foot. How can you treat arch pain effectively at home. Which stretches are most beneficial for relieving foot arch discomfort. When should you seek professional medical help for persistent arch pain.

Understanding the Anatomy of Foot Arches

The arch of the foot is a crucial structural component that plays a vital role in supporting our body weight and facilitating smooth movement. Located between the ball and heel of the foot, it consists of three distinct arches that form a triangular shape. These arches are composed of bones, ligaments, and tendons, working together to provide stability and flexibility during various activities.

Why is the foot arch so important? The arch acts as a natural shock absorber, distributing the forces generated during walking, running, and jumping. It helps maintain balance and allows for efficient energy transfer during movement. Understanding the anatomy of foot arches is essential for identifying the root causes of arch pain and developing effective treatment strategies.

The Three Arches of the Foot

• Medial longitudinal arch: The largest and most prominent arch, running from the heel to the ball of the foot
• Lateral longitudinal arch: Located on the outer edge of the foot, providing additional support
• Transverse arch: Runs across the width of the foot, contributing to its overall stability

Common Causes of Arch Pain: Unraveling the Mystery

Arch pain can stem from various factors, ranging from structural issues to overuse injuries. Identifying the underlying cause is crucial for implementing effective treatment strategies. What are the most prevalent causes of arch pain?

Overpronation: The Hidden Culprit

Overpronation occurs when the foot rolls excessively inward during the gait cycle. This biomechanical abnormality can lead to increased stress on the arch, resulting in pain and discomfort. How does overpronation affect the foot arch? When a person overpronates, the arch flattens more than it should, causing strain on the surrounding tissues and potentially leading to conditions such as plantar fasciitis.

Plantar Fasciitis: A Common Nemesis

Plantar fasciitis is a prevalent cause of arch pain, characterized by inflammation of the plantar fascia – a thick band of tissue connecting the heel to the toes. What triggers plantar fasciitis? Factors such as repetitive stress, sudden increases in activity level, and wearing unsupportive footwear can contribute to the development of this condition. Individuals with plantar fasciitis often experience sharp pain in the arch, particularly upon waking or after periods of inactivity.

Cavus Foot: When High Arches Cause Problems

Cavus foot, also known as high arch, is a structural abnormality that can lead to arch pain. This condition is characterized by an excessively high arch that doesn’t flatten during weight-bearing activities. What causes cavus foot? Genetic factors, neurological conditions, and certain diseases can contribute to the development of high arches. Individuals with cavus foot may experience pain, instability, and an increased risk of ankle sprains.

Posterior Tibial Tendon Dysfunction (PTTD)

PTTD occurs when the posterior tibial tendon, which supports the arch, becomes inflamed or damaged. This condition can lead to a progressive flattening of the arch and associated pain. Why is PTTD a concern for arch health? The posterior tibial tendon plays a crucial role in maintaining the foot’s arch and supporting proper foot alignment. When compromised, it can result in significant arch pain and altered foot mechanics.

Flat Feet: When Lack of Arch Support Causes Discomfort

Flat feet, or pes planus, is a condition where the arch of the foot collapses, causing the entire sole to come into contact with the ground. While not always problematic, flat feet can lead to arch pain in some individuals. How do flat feet impact overall foot health? The lack of proper arch support can lead to altered biomechanics, potentially causing pain not only in the arch but also in the ankles, knees, hips, and lower back.

Effective Home Treatments for Arch Pain Relief

For many individuals experiencing arch pain, home remedies can provide significant relief. What are some effective strategies for managing arch pain at home?

Rest and Ice: The Dynamic Duo

Resting the affected foot and applying ice can help reduce inflammation and alleviate pain. How should you apply ice to the arch? Wrap an ice pack in a thin towel and apply it to the painful area for 15-20 minutes at a time, several times a day. This can help numb the pain and reduce swelling.

Supportive Footwear: A Foundation for Comfort

Wearing shoes with proper arch support can make a significant difference in managing arch pain. What features should you look for in supportive footwear? Opt for shoes with a firm heel counter, adequate cushioning, and good arch support. Avoid walking barefoot, especially on hard surfaces, as this can exacerbate arch pain.

Over-the-Counter Orthotics: Custom Support for Your Feet

Over-the-counter arch supports or orthotics can provide additional support and help distribute pressure more evenly across the foot. How do you choose the right orthotic? Look for inserts that match your arch height and provide firm support. Some orthotics are designed specifically for conditions like plantar fasciitis or flat feet.

Beneficial Stretches for Alleviating Arch Pain

Incorporating targeted stretches into your daily routine can help alleviate arch pain and improve foot flexibility. What are some effective stretches for arch pain relief?

Plantar Fascia Stretch

1. Sit with the affected foot across your lap
2. Hold the base of your toes and gently pull them back towards your shin
3. Hold for 15-30 seconds and repeat 3-5 times

Calf Stretch

1. Stand facing a wall with your hands against it
2. Step the affected foot back, keeping it flat on the ground
3. Lean forward, bending your front knee while keeping the back leg straight
4. Hold for 30 seconds and repeat 3 times

Toe Spread and Squeeze

1. Sit with your foot flat on the ground
2. Spread your toes as wide as possible and hold for 5 seconds
3. Squeeze your toes together and hold for 5 seconds
4. Repeat 10 times

When to Seek Professional Medical Help

While many cases of arch pain can be managed at home, there are instances where professional medical intervention is necessary. When should you consult a healthcare provider for arch pain?

• Persistent pain that doesn’t improve with home treatment
• Severe pain that limits daily activities
• Visible deformity or swelling in the foot
• Signs of infection, such as redness, warmth, or fever
• Numbness or tingling in the foot

A podiatrist or orthopedic specialist can provide a comprehensive evaluation and recommend appropriate treatment options. These may include physical therapy, custom orthotics, or in some cases, surgical intervention.

Advanced Treatment Options for Persistent Arch Pain

When conservative measures fail to provide adequate relief, healthcare providers may recommend more advanced treatment options. What are some of the advanced treatments available for persistent arch pain?

Physical Therapy: Strengthening and Flexibility

A physical therapist can design a tailored exercise program to address muscle imbalances, improve flexibility, and strengthen the muscles supporting the arch. How does physical therapy benefit arch pain? By targeting specific muscle groups and improving overall foot mechanics, physical therapy can help alleviate pain and prevent future issues.

Night Splints: Support While You Sleep

Night splints are devices worn during sleep to keep the plantar fascia and Achilles tendon in a stretched position. How do night splints work? By maintaining a gentle stretch overnight, night splints can help reduce morning pain and stiffness associated with conditions like plantar fasciitis.

Cortisone Injections: Targeted Anti-Inflammatory Relief

In some cases, a healthcare provider may recommend cortisone injections to reduce inflammation and provide pain relief. What should you know about cortisone injections? While effective in the short term, these injections are typically used sparingly due to potential side effects and the risk of tendon weakening with repeated use.

Custom Orthotics: Precision Support for Your Feet

Custom-made orthotics, prescribed by a podiatrist or orthopedic specialist, can provide targeted support tailored to your specific foot structure and needs. How are custom orthotics different from over-the-counter inserts? Custom orthotics are designed based on a detailed assessment of your foot mechanics and can address complex issues that may not be adequately managed with generic inserts.

Preventing Arch Pain: Proactive Measures for Foot Health

While not all cases of arch pain can be prevented, there are steps you can take to reduce your risk and maintain overall foot health. What are some effective strategies for preventing arch pain?

Gradual Progression in Physical Activities

Sudden increases in activity level or intensity can put excessive stress on the feet, leading to arch pain. How can you safely increase your activity level? Follow the 10% rule: increase your activity duration or intensity by no more than 10% per week to allow your body time to adapt.

Proper Footwear Selection

Choosing appropriate footwear for your foot type and activity level is crucial for preventing arch pain. What should you consider when selecting shoes? Look for shoes with adequate arch support, a firm heel counter, and proper cushioning. Replace athletic shoes regularly, as worn-out shoes lose their supportive properties.

Maintaining a Healthy Weight

Excess body weight can put additional stress on the feet, increasing the risk of arch pain. How does weight management benefit foot health? By maintaining a healthy weight, you can reduce the load on your feet and lower the risk of developing conditions like plantar fasciitis and overpronation.

Regular Foot Strengthening Exercises

Incorporating foot-specific exercises into your routine can help strengthen the muscles that support the arch. What are some effective foot strengthening exercises?

• Towel curls: Scrunch a towel on the floor using your toes
• Marble pickup: Use your toes to pick up marbles and place them in a container
• Heel raises: Stand on the edge of a step and slowly raise and lower your heels

By implementing these preventive measures and maintaining awareness of your foot health, you can significantly reduce your risk of developing arch pain and other foot-related issues.

The Role of Biomechanics in Arch Pain Management

Understanding the biomechanics of the foot is crucial for effectively managing and preventing arch pain. How do biomechanical factors contribute to arch pain, and what can be done to address these issues?

Gait Analysis: Unveiling Movement Patterns

Gait analysis is a valuable tool for assessing how an individual walks or runs, providing insights into potential biomechanical issues that may contribute to arch pain. What can gait analysis reveal? This assessment can identify problems such as overpronation, supination, or abnormal foot strike patterns that may be placing excessive stress on the arch.

Corrective Techniques and Exercises

Based on the findings of a biomechanical assessment, healthcare providers can recommend specific exercises and techniques to improve foot mechanics. What are some examples of corrective exercises?

• Single-leg balance exercises to improve proprioception and stability
• Eccentric calf raises to strengthen the muscles supporting the arch
• Foot doming exercises to activate the intrinsic foot muscles

The Impact of Footwear on Biomechanics

The shoes you wear can significantly influence your foot biomechanics. How does footwear affect arch function? Shoes with appropriate support and cushioning can help maintain proper foot alignment and reduce stress on the arch. Conversely, ill-fitting or unsupportive shoes can exacerbate biomechanical issues and contribute to arch pain.

By addressing biomechanical factors through targeted interventions and appropriate footwear choices, individuals can often achieve significant improvements in arch pain and overall foot function.

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.

In some cases, home treatments and stretching are not enough to relieve pain. If this is the case, a doctor or podiatrist may recommend one or more of the following:

• physical therapy
• night splints
• braces
• casts
• surgery
• cortisone injections
• prescription pain relievers, such as prescription nonsteroidal anti-inflammatory drugs
• prescription orthotics, support shoes, or inserts

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.

Causes, Stretches, Treatment, Recovery, and More

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Pain in the arch of the foot can be caused by a number of underlying conditions. Plantar fasciitis is the most common, but other causes may include posterior tibial tendon dysfunction, cavus foot, and more.

Overview

Arch pain is a common foot concern. It affects runners and other athletes, but it can also occur in people who are less active. The arch of the foot stretches from the base of your toes to your heel, and plays an important role in any activity where you’re on your feet. The arch helps:

• absorb shock
• bear weight
• create balance
• stabilize movement
• adapt to changes in terrain

Arch pain may be felt in the ball and heel of the foot. You may also feel pain in the top of your foot, or even in your ankles, knees, hips, legs, and back. Depending on the underlying cause, the pain may be worse when walking or standing, or during or after activities involving your feet. It may also be more intense in the morning when you wake.

Arch pain can occur if you injure the muscles, bones, ligaments, or tendons that form the arch of your foot. It can also occur due to structural issues, especially if those structural issues become aggravated by:

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

Flat feet and high arches are examples of structural issues that may lead to arch pain.

The following are common conditions that can cause arch pain:

Plantar fasciitis

Plantar fasciitis is the most common cause of arch pain and one of the most common orthopedic complaints reported. It’s caused by inflammation, overuse, or injury to the plantar fascia. The plantar fascia is the ligament that connects the front of your foot to your heel. It’s often seen in runners, but it can also occur in nonrunners.

If you have plantar fasciitis, you may feel pain and stiffness in the heel and arch. Pain is typically worse upon awakening and becomes more painful after prolonged standing or activities where you’re on your feet.

If you frequently experience plantar fasciitis, you may need to wear a different type of shoe or get inserts to provide additional comfort and support to your foot. Stretches can also help relieve pain from plantar fasciitis.

Posterior tibial tendon dysfunction (PTTD)

PTTD, also known as adult-acquired flatfoot, occurs when you have an injury or inflammation to the posterior tibial tendon. The posterior tibial tendon connects the inner foot to a muscle in the calf. PTTD can cause arch pain if the posterior tibial tendon is no longer able to support the arch.

With PTTD, arch pain is likely to extend along the back of the calf and inner aspect of the ankle. You may also have ankle swelling. Pain typically occurs during activities, such as running, not afterward.

You may need to wear an ankle brace or custom shoe insert to treat PTTD. Physical therapy may also help. In some cases, you may need surgery to treat the condition.

Overpronation

Overpronation is used to describe the way your foot moves when you walk. In people who overpronate, the outer edge of the heel hits the ground first, and then the foot rolls inward onto the arch. This overly flattens the foot. Over time, overpronation can damage muscles, tendons, and ligaments, and cause problems that lead to arch pain.

If you overpronate, you may also experience:

• knee, hip, or back pain
• corns or calluses
• hammer toe

You may also notice extra wear on the inside part of the bottom of your shoe, specifically on the inside of the heel and the ball of the foot.

If you overpronate, you may want to consider stability shoes. These shoes help correct your step when you walk. Inserts may also help. Ask a store associate at a local shoe store for recommendations, or talk to a podiatrist or orthopedic surgeon. A podiatrist is a doctor who specializes in foot health. Exercises and stretches may also help.

Cavus foot

Cavus foot is a condition where the foot has a very high arch. It may be an inherited structural abnormality, or it could be caused by neurological conditions, like cerebral palsy, stroke, or Charcot-Marie-Tooth disease. Pain is most commonly felt in people with cavus foot when walking or standing. Other symptoms may include:

• hammer toe
• claw toe
• calluses

You may also be more prone to ankle sprains because of foot instability.

As with other arch conditions, special orthotic shoe inserts may help relieve your pain. You may also want to wear shoes with extra ankle support, especially when participating in sports. Look for high-topped shoes. In some cases, you may need surgery.

Occasional arch pain is typically no cause for concern. In these cases, you may be able to find relief from home remedies, like soaking your foot, massage, or rest.

If you frequently experience pain, of if the pain doesn’t improve or gets worse with home remedies, talk to your doctor. Arch pain can progress to more serious foot condition, and may even lead to damage in your back, knees, and ankles. If you have diabetes, it’s especially important to stay on top of foot injury or pain.

Your doctor will assess your medical history and conduct a physical examination to pinpoint the location of your pain. They will likely ask you to flex and point your foot while pushing on the ligament. Your doctor will also look for any signs of inflammation like redness or swelling. Your reflexes, coordination, balance, and muscle tone will all be checked.

Diagnostic testing may include:

• X-rays
• MRI scans
• CT scans
• ultrasound

Understanding when and where you experience arch pain could be key to your diagnosis.

You may be able to relieve your arch pain on your own at home or with some minor lifestyle changes. In some cases, home remedies may need to be used in addition to medical treatment.

Rest

When you first notice the pain, rest your foot and take a break from activities that put a lot of stress on your feet, like running or sports with a lot of jumping, such as basketball. You may need to avoid strenuous activities for a few days, or longer if the pain persists.

You may also try icing your foot. Apply ice to your foot 10–15 minutes twice a day, until pain subsides.

Stretch

If you suspect plantar fasciitis, you can try this self-release stretch:

• Place your ankle on your thigh and cradle your toes in one hand.
• With the other hand, gently fold the foot in on itself by pushing down and in on the heel.
• Gently push the toes toward the heel, and hold for 3–5 minutes.
• Do this once a day, or whenever you experience pain.

Here’s an easy stretch you can do at work. You’ll need a lacrosse ball, which you can find online or at a sporting goods store. You can also use a foam roller, water bottle, or tennis ball.

• Sitting in a chair, remove your shoe.
• Place a lacrosse ball under the ball of your foot.
• Roll the ball using your foot, slowly moving the ball down your foot and to the arch. Continue rolling the ball under your foot to massage the area.
• Do this for 5–10 minutes.

Stretching your calves can help relieve tightness or pain in your feet, including the arches. To stretch your calves:

• Stand about an arm’s length from a wall. Facing it, place your hands on the wall.
• Place your right foot behind your left.
• Keep your right knee straight and your right heel on the floor as you slowly bend your left leg forward.
• You should feel a stretch in your right calf. Hold the stretch for 15–30 seconds and then release.
• Repeat three times on the right side, and then switch legs.

Try over-the-counter (OTC) remedies

Over-the-counter arch supports and supportive shoes may help reduce pain and prevent injury in the future. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin), may also help reduce inflammation and pain.

Avoid unsupportive footwear

Walking barefoot or wearing unsupportive shoes, such as flip-flops, may aggravate pain and make your condition worse. If you usually go barefoot around the house, consider getting supportive shoes that you can wear around the house, instead.

Your doctor may recommend additional treatments depending on your diagnosis. Treatments may include:

• prescribed supportive shoes with specially designed shoe inserts or arch supports, or customized foot orthotics
• night splints
• prescription-strength NSAIDs or cortisone injections
• physical therapy
• bracing
• casting
• surgery

Your doctor may recommend that you lose weight and temporarily refrain from certain physical activities, like prolonged standing, running, or high-impact sports.

The amount of time it takes to recover depends on the underlying cause of your arch pain. It may take 3–12 months to recover from conditions like plantar fasciitis, even with treatment. If surgery is necessary, it may take a year after the surgery to get back to your normal. It may be necessary to wear a cast for weeks or months. If your doctor prescribes orthotics, you may need to wear them indefinitely.

Many of the home remedies for arch pain can also be used to help prevent pain from returning.

• Wear supportive shoes with shoe inserts or arch supports, and avoid going barefoot or wearing unsupportive shoes, like flip-flops. Wearing unsupportive footwear on hard surfaces for prolonged periods creates many of the conditions that lead to arch pain.
• Stretch. Begin a regular regimen of stretching exercises. Stretching your calves and the rest of your legs can help your feet, too, so don’t forget to include these areas. Invest in anti-fatigue mats. If you regularly stand in the same spot for extended periods of time, these mats can help reduce your risk for foot pain. Consider putting one on the floor in front of your kitchen sink if you spend a lot of time doing dishes. If you have a standing desk, get one for work, too.

Arch pain is often a symptom of an underlying condition affecting your foot. Left untreated, it could become chronic or long-term. It’s important to see your doctor and begin treatment if the arch pain persists for more than a few days. Isolating the cause is the first step toward finding the cure.

How to get rid of mental pain? 8 ideas

If you ask a villager how to cope with mental pain after a difficult event, he will advise you to get down to business. There is work – there is no time to think. If you ask the same question to a Buddhist monk, he will recommend meditation, spiritual development. A mother of many children will say that the child will cure the inner emptiness. The rich man will answer that purchases or promising investments will save him. The volunteer will confidently declare that only selfless kindness will relieve sorrow. Each has its own method. Are there universal ways to get rid of mental pain? It turns out that yes.

1. Travel from the past to the future.

There is no point in dwelling on a problem from the past. If something bad, irreparable happened, then it is better to accept this difficulty, comprehend it once, and then let it go forever. Instead of reliving a difficult moment in your thoughts over and over again, it would be good to think about your future. Several topics can be considered:

• whether this complexity will be important in a year, 5, 10, 20 years;
• how to continue to build life, taking into account the events experienced;
• what kind of people you want to see next to you;
• what dreams seem most real, interesting, how to realize them;
• how to set clear goals, achieve your goals;
• what to do for your future today;
• who can become in 10 years and how.

It would seem that thoughts about the future will not make a person happy, because it is important to live today. However, if you think about it, the answers to most of these questions will require action in the near future. Dreams, goals, ambitions, expectations are the future, but the steps to get them are the present.

Take the test: optimist or pessimist

2. Get rid of physical reminders.

Things of former partners, deceased relatives, old correspondence, newspaper clippings about other people’s victories, instead of their own – all this makes me sad. Moreover, even gifts, once pleasant photos can hurt. If you want to forget a person or an event, it’s time to take up the cleaning, take out the old trash.

It is better not to give these things to your loved ones, because bad energy is already associated with them. According to psychologists, burning will be a good option. It is important to mentally say goodbye to each subject. One can imagine how the threads are torn one by one, connecting with someone or something unpleasant from the past.

3. Stop blaming anyone.

Why is it better to let go of grudges against others, to forgive yourself? If a person does not do this, he:

• gets hung up on the problem, “gets stuck” in it;
• ceases to notice the good around him;
• begins to ignore, launch his own future;
• moves away from loved ones, depriving himself of their support, help;
• constantly experiences negative emotions;
• more often suffers from psychosomatic diseases, neurology, from colds, as immunity decreases due to stress;
• is changing outwardly for the worse;
• deprives himself of happiness, the chance to get it, to keep it.

What has been done cannot be returned, but one can forgive oneself. If the feeling of guilt gnaws more and more, it is better to come up with an unusual “punishment”. Positive, focused on helping others, nature, yourself. For example, charitable donations, building a house, avoiding obscene words, smoking or alcohol, etc. Why is this considered a punishment? Because it is difficult to fulfill it, but then it will be easier to forgive yourself.

If another person is to blame, it is advisable to let go of resentment towards him. Such a decision will help to breathe with ease, because hidden evil is a heaviness. In addition, no one canceled karma, the boomerang rule, the universal balance and God’s punishment.

4. Treat everything as an experience.

Having solved a problem once, a person will be able to cope with similar or similar difficulties in the future more easily and quickly. However, this will require the ability to translate your mistakes, life’s difficulties into useful experience. How to do it?

For example, a girl has recently gone through a breakup with her boyfriend. She cannot or does not consider it necessary to return her ex-fiance, but she is still suffering from mental pain. In order to turn bad into valuable, she will need to honestly, deliberately answer several questions:

• what was done wrong, what is the main reason for the breakup, what are the additional ones;
• whether it was possible to correct the situation at any stage, how, if yes, and why, if not;
• is the ex-boyfriend really the man you need;
• what was good in the relationship, for which you can and should say “thank you”;
• whether there was influence from a third party or the problem was only in a couple;
• how to change your negative traits to please “that same guy”;
• which should never be repeated in the future;
• what good parting gave (freedom, security, stress relief, for example).

By analogy, these questions can be easily adapted to other situations. For example, “Why did I get fired, is it my fault?” “What can you do to win the next competition?” etc.

5. Pay attention to your speech.

Not only thoughts, but also words are material. If a happy person constantly utters the phrases “I don’t want to live”, “I’m tired (a)”, “Life is unfair”, then soon he will really feel bad. The brain perceives such phrases as instructions and, in accordance with them, gives signals to the whole organism.

For the same reason, it is desirable to say good words more often – from the elementary “Good morning”, “Thank you” to “Life is wonderful!”.

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6. Find the Teacher.

In nature, in society, there is nothing that would be completely unique. The same difficulties happen to different people at different times. If your situation seems hopeless, it is better to try to find a person who has already gone through this, ask him for advice. You can search for recommendations:

• in the circle of relatives, friends, their acquaintances;
• on forums of topics of interest;
• on the official pages of psychologists, psychotherapists, rhythmologists, similar specialists;
• in social media groups;
• at meetings, peaceful meetings dedicated to the right issue;
• in believers, but not fanatical people.

Sometimes a complete stranger becomes a teacher, but his advice is the most valuable.

7. Do not push away random joys.

Deepening into the problem, experiences, a person begins to ignore everything that is happening around. After the breakup, the girl does not see the loving eyes of the neighbor guy looking at her. An employee who is not accepted for a vacancy he is interested in does not even open the mail, although other profitable offers have already accumulated there. A man who lost his wife in a car accident grieves, not noticing how his little daughter is preparing breakfast, trying to replace her mother, to get her father’s attention.

Even after the most severe loss, life goes on. Sometimes it’s better to give yourself and others a chance – go on a new date, look at another job, have fun with a loving child.

8. Think about other areas of life.

Main areas of life:

• family;
• love;
• work;
• self-realization;
• self-development – spiritual, intellectual, moral, etc.;
• material aspect;
• hobbies, interests;
• health;
• status, significance, popularity in society.

If a problem occurs in one of these areas, the other eight must not be forgotten. Perhaps it makes sense to take a breather in some area, even let it go with the flow, switch to other options. Then there will be a chance that the problem will disappear on its own, along with emptiness in the soul. Employment in any field will leave no room for negative thoughts.

These tips will tell you how to get rid of mental pain. However, it will be impossible to say goodbye to a heavy inner feeling forever without appropriate efforts. A person who wants to regain his joy can only achieve this by going through changes within himself or in his environment. Any changes require a sincere desire, strength, so you have to try hard for your own happiness. But isn’t it worth it?

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Pain in the soul or what to do if the soul hurts? 6 ways

Life can be compared to music. It can be light, chaotic, cheerful or sad, sometimes passionate, incendiary. However, if the lines of the song “The soul hurts, and the heart cries …” are played all the time on repeat, this is a serious reason to pay attention to yourself. The pain does not go away on its own, time or other people heal it. But most often the treatment lasts a very long time. Why does internal heaviness appear at all? How to speed up your spiritual recovery?

Why does the soul hurt?

People perceive sadness in different ways. For some, the loss of a job will be a signal of change for the better, for others, a withered flowerbed turns into a tragedy. However, some events, situations can cause suffering in the soul of almost every person. These include:

• loss of loved ones;
• breakup, lack of reciprocity;
• loneliness;
• impossibility of self-realization;
• disappointment – in people, life’s work, one’s abilities;
• feeling of guilt;
• feeling of own uselessness;
• unreachable goal.

The best way to relieve anxiety is to solve the problem. You can reconcile with a partner, find friends, reconsider ambitions if you wish. But what if the cause cannot be eliminated? How to deal with such cases?

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What to do when there is pain in the soul?

1. Don’t keep everything to yourself.

Accumulating negative emotions inside for weeks on end is fraught with both physical and mental health. Feelings do not disappear without a trace – either they go into another state (become a memory, transform from friendship into love), or continue to disturb. All of them require expression. Without it, sadness, heaviness intensify, sooner or later the cup of patience overflows. Because of this, nervous breakdowns occur, psychological problems and even mental deviations begin.

How to vent negative emotions without harming others and yourself:

• beat a punching bag;
• draw a big picture on an easel according to your mood;
• sing a song appropriate to the state of mind;
• come to a deserted spacious place (field, forest, abandoned beach) and give vent to screaming;
• let yourself cry;
• to speak openly about the sore.

The last two methods are the most effective. When grief comes, people try their best to hide it. They smile, say that they are fine, avoid talking about a painful topic. Crying is the best way to relieve yourself of some of the emotional burden.

As for the statement, the audience can be relatives, close friends, psychologists, psychotherapists. Sometimes they are completely strangers, randomly met people. But, paradoxically, they are the easiest to open up. Firstly, often in such situations the right moment comes, the right atmosphere develops. Secondly, the chance of meeting such a person again is very small.

2. Accept the problem.

If a serious misfortune occurs in life, the human psyche passes this news through 5 stages:

1. ignoring, denying;
2. anger, anger, hatred;
3. bargaining, attempts to make a deal;
4. despair and depression;
5. acceptance.

It would seem that there are only 5 steps, but in fact, not everyone comes to the last phase. Some do not see the point in this, others get stuck in the previous stages for a long time. The third category of people give up, giving up their lives.
Nevertheless, acceptance is critical to future recovery.

Accepting, understanding, evaluating the situation means taking a step towards a better future. Following this comes an understanding in which direction to move on, what methods of struggle to choose. Perhaps the first selected methods will not be the best, but they will move everything off the ground and give a chance for success.

3. Find a useful activity.

It will allow you to forget at least for a while, shift your attention, give a drop of positive, which is sorely lacking at such a moment. To distract from experiences will help:

• favorite work;
• miscellaneous hobbies;
• searching for oneself and one’s place;
• helping people, animals, nature;
• sports, any kind of activity;
• meditation, relaxation techniques.

Activities that you like relieve boredom, blues, make you forget about constant fatigue, depression. Happy people are almost always busy doing something. They enjoy the results of their work, are inspired by them, make plans, notice small joys.

However, every medal has a reverse side. A person with heartache sees no boundaries. He can forget about normal sleep, good nutrition, communication. This is an extreme, which is also best avoided. Otherwise, the state of health will worsen at a more intense pace.

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4. Write a letter.

If you can’t speak to relatives or specialists, you can try to write a letter. What are the advantages of such a solution:

• a great way to express what’s deep inside;
• privacy is maintained – no outsider will know about thoughts;
• you can return to the text, add something in it, cross out, change;
• there is an opportunity to consider each proposal;
• if desired, the letter is easy to give to the person to whom it was intended;
• such an essay helps to sort out inner experiences, to put everything in its place.

To let go of the pain, psychologists recommend burning these letters. Fire is the element of purification, rebirth, getting rid of the old. That is why the burning of the leaf is a symbolic process. It is better to write everything on plain paper. It is advisable to do this by hand, and not by printing. Esotericists believe that a person’s handwriting is fraught with his energy, an extremely important part that the printed text cannot convey.

5. Find solace in nature.

The sounds of noisy trees, the singing of birds, the light touch of the wind and the understanding of the surrounding harmony soothe the soul. In nature, they seek solace, answers to their questions, inspiration, tranquility, peace. This is the beginning of beginnings, which helps to cope with difficulties, and this can be used.

If you don’t want to communicate with anyone, but you are tired of your hobby, you can visit:

• coniferous, deciduous forests;
• natural parks;
• natural reservoirs – rivers, lakes, seas;
• mountain peaks;
• open fields, steppes;
• reserves, zoos;
• sparsely populated embankments.

To feel and absorb living energy, you can listen to the sounds of nature, bury your feet in the sand, feed the animals, admire the surroundings. The beauty of these places is that they have a positive effect on health. And the physical side actively nourishes the moral, calms the nerves.

6. Let go of the past.

Things from the past become anchors that prevent you from moving on. They may not be used, collect dust in boxes and still slow down the course of events, development. These items include:

• clothing – someone else’s and one’s own;
• toys;
• gifts;
• any personal belongings of a person from the past;
• notes, letters, messages;
• video, audio recordings;
• certificates, diplomas;
• photos.

The main feature of these things is their uselessness. They are not useful, they are not perceived simply as a pleasant memory. Such objects return to the old emotions.