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.

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.

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.

Usually these are dorsal and lateral dislocations, a little less often – plantar or medial.

Dislocations in the Lisfranc joint can be complete, when all bones are affected, or isolated. But in this case they are often combined with fractures.

During the treatment, the foot is fixed and a strong pull is made on the anterior section.

The bones are then straightened by hand. Sometimes a needle is inserted for convenience, in difficult cases the Ilizarov apparatus is installed or arthrodesis is performed.