What Pain in the Arch of Your Foot Means

“Oh, my aching feet.” Some people say this after a long day of walking or standing. While they’re uncomfortable now, they know that after resting their feet and perhaps a nice warm bath, the discomfort will dissolve.

Not so with arch pain. About half of all cases of foot pain are disabling, and much of this pain takes place in the foot’s arch area.

What Pain in the Arch of Your Foot Means?

Your most visible arch, the Inner Longitudinal Arch, is a vital part of your foot, stretching from your heel to the base of your toes. This arch:

• Acts as a shock absorber

• Helps to balance and stabilize your feet as you walk

• Adapts to changing terrain (think mountain hikes versus flat sidewalks)

• Bears the weight of your entire body

If you injure any part of the complex network of muscles, ligaments, tendons, and bones that comprise this arch – or put excess stress on your feet through overuse, for example – you can experience arch pain.

Arch pain can feel like tightness, pulling, or a burning sensation on the bottom of your foot, typically in the ball and heel of the foot. However, since the proper functioning of your ankles, knees, hips, and back all rely on healthy feet, you might feel pain anywhere up the kinetic chain.

Causes of Foot Arch Pain

Your foot is comprised of more than 100 ligaments, tendons, and muscles, but did you know you have four arches in your foot?:

• Inner Longitudinal Arch: runs from the ball of your foot to the heel, and controls excessive pronation or supination

• Outer Longitudinal Arch: absorbs the “roll” of your foot as you walk, reducing stress on your knees, hips, and ankles

• Transverse Arch: located above your heel, improving balance and increasing stability

• Metatarsal Arch: spread across the ball of the foot, improving balance and relieving pressure on the forefoot.

An injury, overuse, or structural issue can cause foot arch pain, and may be aggravated due to aging, stress, weight gain, or neurological conditions such as Morton’s Neuroma, an inflamed nerve in the ball of the foot.

Plantar Fasciitis

Plantar fasciitis is inflammation of the fascia, a thin sheath of fibrous tissue that runs along the bottom of your foot from the heel to each of your toes. The suffix “-itis” refers to inflammation. 

This common cause of foot arch pain affects one in ten adults, so it may be some small comfort to know you’re not alone. 

Plantar fasciitis risk is higher for women, for people 40 to 60 years old, and for those who:

You’re also at increased risk of plantar fasciitis arch pain if you have:

• Flat feet or high arches

• Tight Achilles tendons, or “heel cords”

• An unusual walk, such as overpronation

Flat Feet

Flat feet are feet that lack a normal arch, causing the entire foot to touch the floor when you’re standing. While the condition is common in children whose bodies are still developing, if flat feet remain into adulthood, they can lead to arch pain.

According to a national foot health assessment conducted for the Institute for Preventive Foot Health, 8 percent of American adults 21 years of age and older have flat feet. An additional four percent have fallen arches, which are normal arches that weaken or “fall” over time due to tendon damage.

You’re at greater risk of flat feet if you are:

Adults can also become flat-footed even if they previously had a normal arch. This condition, known as adult acquired flatfoot, is common in women over 40. Pregnancy also increases the risk of developing adult-acquired flatfeet.

Overpronation

When you’re “on a roll”, it means you’re experiencing a prolonged period of success. The same is true for feet that are functioning in a normal, healthy manner: they pronate, or roll inward, when you take a step. This is part of the complex biomechanics of motion that make our feet such marvels of engineering.

However, when your feet roll excessively – that is, overpronate ­– it can become painful. If your foot bones roll inward too much, you can end up with flat arches, and arch pain when walking.

Overpronators are susceptible to stress injuries such as:

• Shin splints

• Runner’s knee

• Stress fractures

• Plantar fasciitis

• Achilles tendinitis

High Arches

If flat feet are a health challenge, it might seem that high arches would be ideal. But as with overpronation, too much of a good thing is just as much of a challenge as too little.

High arches tend to be a structural issue. And high arches may be quite painful, because of the stress on the metatarsals (the bones just behind the toes). If you have high arches, you also know how difficult it can be to find shoes that fit well.

People with high arches are prime candidates for arch supports, which are designed to relieve pain, provide balance and comfort – and, especially in the case of high arches, prevent possible disability.

Unsupportive Shoes

Fashionable footwear – particularly women’s footwear – can be uncomfortable. It often seems the more stylish the shoe, the less supportive it is for the foot. Women wedge their feet into pointy shoes that pinch their toes, or choose elegant boots with no arch support, and can suffer excruciating pain in the foot arch as a result.

Dr. Alyssa Dufour, PhD, led a study at the Institute for Aging Research of Hebrew SeniorLife, which found that wearing unsupportive shoes such as high heels, slippers, and sandals can cause both heel and ankle pain.  

Of course, it’s natural to want to look your best, particularly at work and on special occasions. You may think wearing flip-flops or going barefoot at home is a good way to counterbalance unsupportive footwear the rest of the time – but these alternatives can make arch pain worse.

This doesn’t mean you need to wear sneakers or unattractive shoes to protect your feet, however. The solution is surprisingly simple: arch supports. Arch supports help place your feet in their ideal position, distributing pressure evenly across your foot and aligning your body up the kinetic chain.

With the right kind of arch supports inside your shoes, you can eliminate arch pain when walking. After all, a fashion-forward woman (or man) typically has a few little secrets tucked away that help them look good. Arch supports can be yours.

Injury or Overuse

Sometimes foot arch pain occurs because you’ve overdone it. Overuse can lead to injuries such as strains, sprains, and even hairline bone fractures if you push your body beyond its limits. 

Maybe you’re training for a marathon and exercised too long, or were wearing worn-out athletic shoes. Overuse can cause muscle and tendon fatigue, which lead to arch pain. Overuse injuries are also more common as we get older, since our bodies can’t adapt and recover as quickly as they did when we were younger.

An injury can also happen suddenly, if you step off a curb in a way that twists the arch of your foot, for example, or slip on a wet surface.

Whatever the reason, to avoid overuse, injuries, and arch pain, aim to:

• Wear supportive shoes that offer good arch support

• Wear arch supports to keep your feet in their ideal position

• Pace yourself: increase your activity level gradually

• Cross-train: vary the types of exercise you do each day, and incorporate low-impact exercise such as walking or swimming to use different muscle groups, which will help prevent overuse injuries

Signs You Should See A Doctor

Home remedies such as the classic R-I-C-E (rest, ice, compress, elevate) may suffice for minor foot pain. If this doesn’t resolve the problem, you may need to see a doctor. 

Schedule an office visit if you:

• Have constant, burning arch pain, numbness, or tingling, involving your foot 

• Have swelling that doesn’t improve after two to five days of home treatment

• Have persistent foot pain that doesn’t improve after several days

Seek immediate medical attention if you:

• Have an open wound

• Have signs of infection, such as redness, warmth and tenderness in the affected area, or if you have a fever over 100º F (37.8º C)

• Are unable to walk or put weight on your foot

• Have diabetes and have a wound that isn’t healing or is deep, red, swollen, or warm to the touch

Ways to Prevent Arch Pain

The best way to prevent arch pain is to love your feet! Recognize them as the foundation of a healthy body, and do something special for them on a regular basis — such as a foot massage, or an Epsom salt soak. Your feet will appreciate the TLC.

On a day-to-day basis, you can avoid arch pain by taking smart steps to maintain healthy feet:

• Wear shoes in good condition that have arch support

• Invest in arch support insoles that are designed to support all four arches of the foot

• Stretch before and after exercise to relieve tightness and help relax your arches

• Don’t exercise with an injury! Allow time to heal.

Try Personally Fit Arch Supports

Once your doctor has given you the “all clear” on any specific foot health issue, try personally fitted arch supports to keep your soles in superb shape going forward. 

Good Feet Arch Supports are distinctly different from insoles you can buy off the rack at a pharmacy. They’re personally fit to your specific needs by a Good Feet Arch Support Specialist. During your Free Fitting and Test Walk, a trained Good Feet Arch Support Specialist will spend up to an hour getting to know you and your feet. They’ll ask about your lifestyle and activities, work environment, and the type of footwear you prefer.

You can walk around the store for as long as you like to get a sense of which arch supports feel the best. This try-before-you-buy approach is one of the hallmarks of our precision fit. If you decide to buy Good Feet Arch Supports, you can wear them home the same day.

Stop into any of our 200 stores nationwide whenever it’s convenient for you, or make an appointment. The choice is yours. We look forward to helping you maintain healthy, strong arches.

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.

Dislocations of the bones of the foot – symptoms of injury, first aid and treatment, rehabilitation – Department of Traumatology NCC No. 2 (CCH RAS)

Dislocations of the foot are rare and account for about 2% of all traumatic injuries of the lower extremities of a person. In most cases, these injuries are accompanied by ligament rupture and often in combination with fractures. The most common are incomplete dislocations of the ankle (subluxations) that are not accompanied by fractures. Much less often you can find isolated (complete) dislocations of the ankle joint, as a rule, they are accompanied by fractures and ruptures of the ligaments.

Dislocations in the joints of the foot are divided into:

• Subtalar dislocations of the foot (talocalcaneal-navicular joint)
• Dislocations of the foot in the Chopard joint (transverse tarsal joint)
• Dislocations of the metatarsal bones in the Lisfranc joint (a rather rare injury, in addition to severe pain and swelling, is accompanied by a noticeable expansion and shortening of the foot)
• Dislocations of the phalanges of the toes

Each has its own distinctive features (almost all of them occur with foot displacement).

Causes of injury.

These injuries often happen for the following reasons:

• turning the foot inward
• sharp turn of the foot
• direct blow to the metatarsus or toes
• unsuccessful fall or jump to feet from a great height

It is extremely important to seek qualified medical help in time, otherwise the consequences of a dislocation of the foot can be deplorable: there is a high probability of developing diseases such as arthritis or arthrosis; the mobility of the injured joint after its healing may be difficult; possible partial or complete atrophy of muscles, circulatory disorders in the limbs.

Signs of foot dislocations.

With various dislocations of the ankle, the patient has the following symptoms (they appear quite quickly):

• acute pain occurs
• instant swelling
• bruising
• cyanosis
• obvious deformity in the ankle joint

Diagnostics.

After an accident, the victim must be immediately taken to the traumatology department, while he must not make any movements of the leg (active and passive). Upon admission of the patient, the doctor performs a detailed examination of the injured limb, draws up a complete anamnesis. The main method for diagnosing dislocations of the foot is radiography. Only with the help of x-rays can a traumatologist make an accurate diagnosis (determine the type of dislocation) and begin appropriate treatment. In the case of complicated dislocations with fractures, surgical intervention may be required.

Treatment.

Treatment should be carried out only by a qualified traumatologist.

• Reduction of dislocation of the foot bones using local or general anesthesia
• Fixation of the reduced joint with a plaster splint
• The period of immobilization is from 8 to 12 weeks (depending on the type of dislocation and the severity of associated injuries)
• Prescribing painkillers (if necessary)
• In the first days, it is necessary to provide the patient with an elevated position of the leg and cold
• For the duration of treatment, it is strictly forbidden to lean or step on the injured limb

Rehabilitation.

During the recovery period after the removal of the plaster, the patient is prescribed a set of procedures.

• Physiotherapy
• Physiotherapy course (strictly according to doctor’s prescription)
• Therapeutic massage
• Vitamin therapy
• Swimming

Preventive measures.

• A full load on the leg is allowed to be given no earlier than a month later (for uncomplicated dislocations) or three months later (for severe injuries). Crutches

can be used during this time if necessary.

• After an ankle injury, the patient must wear orthopedic shoes with arch support for a year
• Regular exercise to strengthen the muscles of the lower extremities
• Safety at work, when playing sports, when driving on slippery surfaces
• Daily diet should include foods rich in vitamins and calcium

Foot injuries

Various foot injuries often occur in the course of daily activities in different groups.

Athletes are especially prone to foot injuries – for example, foot injuries in gymnasts account for up to 31% of all injuries.

The most common foot injuries are discussed below.

Dislocations of the foot

Such injuries are the result of an unfortunate fall from a height.

At this moment, the foot tucks in and, from a strong blow, flies out of the ankle joint together with the talus.

These injuries are usually associated with leg fractures and ligament injuries.

The final diagnosis of dislocation of the foot is made on the basis of x-ray data.

These dislocations are reduced under anesthesia or anesthesia.

Depending on the type of injury, the trauma specialist will move the foot in one direction or another.

After that, plaster is applied to the damaged part for about 2 months, the limb can be loaded after a month.

In some severe cases, osteosynthesis is required.

Fracture of the talus

As a rule, such a fracture is the result of a severe car accident, a fall from a height.

Fractures of the talus are often associated with other severe injuries, such as comminuted or compression fractures of other bones.

The body, neck (the most common type of fracture), or posterior process of the talus may fracture.

If the bone fragments are not displaced, then plaster is applied for up to 3-4 months. With displacements, it is necessary to reposition the bones.

Fracture of the calcaneus

Occurs after a sharp fall from a significant height and is usually associated with compression fractures of the spine.

In fact, during such an injury, the talus flattens and then breaks the calcaneus.

In the treatment of a calcaneal fracture, the arch of the foot is modeled and a cast is applied. In more complex cases, reposition with the Ilizarov apparatus or osteosynthesis will be required.

Fracture of the metatarsal bones

Appears after a strong blow or a heavy fall on the leg from a height. During the treatment, the surgeon models the arches of the foot and then applies a cast.

If displacement has occurred, then under anesthesia the bones are aligned first in length and then in width. In severe situations, surgery may be required.

Fracture of the toes (phalanges)

Occurs after compression or a fall from a height. Most often, the distal phalanges suffer, where comminuted fractures are diagnosed.

If the fracture is not displaced, wearing a splint for a couple of weeks is sufficient.

If you need to fix the fragments, you will need to insert a pin and apply a simulated plaster splint.

Subtalar joint dislocations

Can be internal or external, anterior or posterior, usually occurs after indirect trauma.

During treatment, the traumatologist will first stretch the leg along the axis of the leg, and then sharply take it to the side opposite to the dislocation.

If a dislocated bone can be set in this way, surgical intervention is used.

Chopart joint dislocation

If a person falls on the forefoot or receives a strong blow to the midfoot region.

As a result, the ligaments between four bones are torn: calcaneus, navicular talus and cuboid.

The forefoot itself is displaced to the medial, dorsal, lateral or plantar sides.

If the fracture is uncomplicated, then one-stage reduction is performed, in other cases, arthrodesis and wearing the Ilizarov apparatus are required.

Dislocations in the area of ​​the Lisfranc joint

Becomes the result of a fall from a height or strong compression, for example, when squeezed by a wheel.