What are the main symptoms of arch pain. How does weight gain contribute to plantar fasciitis. What are the best shoes for preventing arch strain. How can arch pain be treated effectively at home. Why do flat shoes often worsen arch pain symptoms.

Understanding Arch Pain and Plantar Fasciitis

Arch pain is a common foot condition that can significantly impact daily activities and quality of life. One of the primary causes of arch pain is plantar fasciitis, an inflammation of the plantar fascia – the thick band of tissue that connects the heel bone to the toes. To better understand this condition, let’s explore a typical case study and delve into the symptoms, causes, and treatment options for arch pain and plantar fasciitis.

Case Study: Mrs. X’s Experience with Arch Pain

Consider the case of a 44-year-old woman, Mrs. X, who developed arch pain in her right foot. Her symptoms began gradually and coincided with a significant weight gain of 14 kilograms over six months. The arch pain started about three months prior to seeking medical attention, around the same time she noticed her weight becoming problematic.

Mrs. X described her pain as a burning sensation under the sole of her foot, accompanied by a sharp pulling sensation. She often had to stop mid-stride due to extreme stabbing pain, feeling as if her arch was tearing. The pain worsened when wearing flat shoes and improved somewhat when wearing supportive athletic shoes.

Identifying the Symptoms of Arch Pain

How can you recognize arch pain? The symptoms of arch pain, particularly when caused by plantar fasciitis, often include:

• A burning sensation under the sole of the foot
• Sharp, stabbing pain in the arch area
• Pain that worsens with activity or when wearing unsupportive shoes
• Difficulty performing heel raises due to pain
• Stiffness and fatigue in foot muscles
• Occasional calf muscle cramps

Is arch pain always a sign of plantar fasciitis? While plantar fasciitis is a common cause of arch pain, other conditions such as flat feet, high arches, or tendonitis can also lead to similar symptoms. A proper medical diagnosis is crucial for effective treatment.

The Role of Weight Gain in Developing Arch Pain

Why does weight gain often lead to arch pain? Rapid weight gain can significantly impact foot health and contribute to the development of conditions like plantar fasciitis. Here’s how:

1. Increased stress on foot structures: Extra body weight adds load to the feet, causing stress and strain on muscles and tendons.
2. Overloading of the plantar fascia: When weight gain occurs quickly, the feet may not adapt fast enough, leading to overload and micro-tearing of the plantar fascia.
3. Calf muscle changes: Weight gain can lead to an increase in calf muscle bulk and tightness, affecting foot biomechanics.
4. Altered gait: Excess weight can change how a person walks, potentially leading to improper foot mechanics and increased strain on the arch.

The Impact of Footwear on Arch Pain

Can the right shoes prevent or alleviate arch pain? Absolutely. The choice of footwear plays a crucial role in both the development and management of arch pain. In Mrs. X’s case, her preference for flat, unsupportive shoes likely contributed to her condition.

Which types of shoes are best for preventing arch pain?

• Shoes with proper arch support
• Footwear with a slight heel (not completely flat)
• Shoes with firm, supportive midsoles
• Athletic shoes designed for stability and support

Why are flat shoes often problematic for those with arch pain? Flat shoes, especially those with flexible soles, fail to provide adequate support to the arch. This can lead to overstretching of the plantar fascia and increased strain on the foot muscles, particularly in individuals carrying extra weight or those prone to foot problems.

Diagnosing Arch Pain and Plantar Fasciitis

How is arch pain typically diagnosed? The diagnosis of arch pain and plantar fasciitis often involves a combination of clinical examination and imaging studies. In Mrs. X’s case, the following steps were taken:

1. Physical examination: The podiatrist assessed Mrs. X’s foot, noting pain on palpation of the plantar fascia and difficulty performing a single-leg heel raise.
2. Imaging: An ultrasound scan was performed, revealing inflammation of the plantar fascia, confirming the diagnosis of plantar fasciitis.
3. Gait analysis: The patient’s walking pattern was observed to identify any biomechanical issues contributing to the pain.
4. Footwear assessment: The podiatrist evaluated Mrs. X’s shoe collection to determine if her footwear choices were exacerbating her condition.

Are imaging studies always necessary for diagnosing plantar fasciitis? While many cases of plantar fasciitis can be diagnosed through clinical examination alone, imaging studies like ultrasound or MRI can be helpful in confirming the diagnosis, assessing the severity of the condition, and ruling out other potential causes of arch pain.

Effective Treatment Strategies for Arch Pain

What are the most effective treatments for arch pain and plantar fasciitis? Treatment often involves a multi-faceted approach, addressing both the symptoms and underlying causes. Here are some key strategies:

• Rest and ice: Reducing activity and applying ice can help alleviate pain and inflammation.
• Stretching exercises: Targeted stretches for the plantar fascia and calf muscles can improve flexibility and reduce pain.
• Orthotics: Custom or over-the-counter orthotics can provide additional arch support and help distribute pressure more evenly across the foot.
• Proper footwear: Switching to supportive shoes with good arch support can significantly reduce symptoms.
• Weight management: For overweight individuals, losing weight can reduce stress on the feet and improve symptoms.
• Physical therapy: Specific exercises and manual techniques can help strengthen foot muscles and improve overall foot function.
• Night splints: Wearing a splint at night can help keep the plantar fascia stretched, reducing morning pain.
• Medications: Non-steroidal anti-inflammatory drugs (NSAIDs) can help manage pain and inflammation.

How long does it typically take to recover from plantar fasciitis? With proper treatment, many people experience significant improvement within a few weeks to a couple of months. However, complete recovery can take several months in some cases, especially if the condition has been present for a long time.

Home Remedies and Self-Care for Arch Pain

What can individuals do at home to manage arch pain? There are several effective self-care strategies that can help alleviate arch pain and support recovery:

1. Rolling exercises: Using a tennis ball or specialized foot roller to massage the arch can help relieve tension and pain.
2. Toe stretches: Gently pulling the toes back towards the shin can stretch the plantar fascia and provide relief.
3. Calf stretches: Regular stretching of the calf muscles can reduce tension on the plantar fascia.
4. Ice massage: Rolling a frozen water bottle under the arch can help reduce inflammation and pain.
5. Supportive footwear: Wearing supportive shoes, even at home, can help reduce strain on the arch.
6. Gradual return to activity: Slowly increasing activity levels as pain improves can help prevent re-injury.

How often should these home remedies be performed? Most of these exercises and stretches can be done 2-3 times daily, but it’s important to listen to your body and not overdo it. If pain worsens with any activity, it’s best to consult a healthcare professional.

Preventing Recurrence of Arch Pain

Once arch pain has improved, how can individuals prevent it from recurring? Prevention strategies often focus on maintaining good foot health and addressing risk factors:

• Maintain a healthy weight: Keeping body weight in check reduces stress on the feet.
• Wear appropriate footwear: Choose shoes with good arch support and replace them regularly.
• Warm-up before exercise: Proper warm-up routines can help prepare the feet for activity.
• Gradually increase activity levels: Avoid sudden increases in exercise intensity or duration.
• Continue stretching: Regular stretching of the feet and calves can help maintain flexibility.
• Use orthotics if recommended: Some individuals may benefit from continued use of orthotics to support proper foot mechanics.

Is it necessary to avoid all high-impact activities to prevent arch pain? Not necessarily. While high-impact activities can sometimes contribute to arch pain, many people can safely engage in these activities with proper footwear, gradual training progression, and attention to any early signs of discomfort.

The Importance of Professional Guidance

When should someone seek professional help for arch pain? It’s advisable to consult a healthcare professional, such as a podiatrist or orthopedic specialist, if:

• Pain persists for more than a few weeks despite home care
• Pain is severe or interferes with daily activities
• There’s noticeable swelling or discoloration in the foot
• Pain is accompanied by numbness or tingling
• There’s a history of diabetes or circulatory problems

Can early intervention improve outcomes for arch pain? Absolutely. Early diagnosis and treatment can often lead to faster recovery and reduce the risk of the condition becoming chronic. Healthcare professionals can provide targeted treatments and guide patients in making necessary lifestyle modifications to support healing and prevent future issues.

Emerging Treatments and Research in Arch Pain Management

What new treatments are being developed for arch pain and plantar fasciitis? Research in foot health is ongoing, and several innovative approaches are showing promise:

1. Extracorporeal shock wave therapy (ESWT): This non-invasive treatment uses sound waves to stimulate healing in the plantar fascia.
2. Platelet-rich plasma (PRP) injections: This therapy uses a concentrated form of the patient’s own blood platelets to promote healing.
3. Minimally invasive surgeries: New surgical techniques aim to release tension in the plantar fascia with smaller incisions and faster recovery times.
4. Advanced orthotics: 3D-printed custom orthotics are becoming more accessible, offering precise support tailored to individual foot shapes.
5. Wearable technology: Smart insoles and shoes that provide real-time feedback on foot pressure and gait are being developed to help prevent and manage arch pain.

How effective are these new treatments compared to traditional methods? While many of these treatments show promise, their effectiveness can vary depending on the individual case. Some patients report significant improvement with newer therapies, especially when traditional methods have not provided sufficient relief. However, more research is needed to fully understand the long-term benefits and optimal use of these emerging treatments.

The Role of Genetics in Arch Pain Susceptibility

Is there a genetic component to arch pain and plantar fasciitis? Recent studies suggest that genetics may play a role in an individual’s susceptibility to developing arch pain and related conditions. Factors that may have a genetic influence include:

• Foot structure (high arches, flat feet)
• Connective tissue strength and elasticity
• Inflammatory response tendencies
• Biomechanical patterns affecting gait and foot loading

While genetic predisposition doesn’t guarantee the development of arch pain, it may increase the likelihood, especially when combined with environmental factors like weight gain or inappropriate footwear choices.

The Impact of Lifestyle on Arch Health

How do lifestyle factors beyond weight and footwear affect arch health? Several aspects of modern lifestyles can influence the health of our feet and the likelihood of developing arch pain:

1. Occupation: Jobs that require long periods of standing or walking on hard surfaces can increase stress on the arches.
2. Exercise habits: Both lack of exercise and sudden increases in activity can contribute to arch problems.
3. Nutrition: Proper nutrition, particularly adequate intake of minerals like calcium and magnesium, can support overall foot health.
4. Hydration: Staying well-hydrated helps maintain the elasticity of soft tissues, including those in the feet.
5. Stress levels: High stress can lead to muscle tension, which may affect foot mechanics and contribute to arch pain.

Can lifestyle modifications alone resolve arch pain? While lifestyle changes can significantly improve arch pain and reduce the risk of recurrence, they often work best when combined with targeted treatments and exercises recommended by healthcare professionals. A holistic approach that addresses multiple aspects of foot health and overall wellness tends to yield the best results.

The Connection Between Arch Pain and Overall Health

Is arch pain always an isolated foot problem, or can it be indicative of other health issues? While arch pain is often a localized foot condition, it can sometimes be associated with or exacerbated by systemic health problems:

• Diabetes: Can affect nerve function and circulation in the feet, potentially leading to arch pain.
• Arthritis: Various forms of arthritis can affect the joints in the feet, causing pain and altering foot mechanics.
• Obesity: As discussed earlier, excess weight significantly increases the risk of arch pain and plantar fasciitis.
• Peripheral neuropathy: Nerve damage can lead to altered sensation and mechanics in the feet.
• Cardiovascular issues: Poor circulation can affect tissue health in the feet, potentially contributing to pain and slow healing.

Given these potential connections, it’s important to consider arch pain in the context of overall health and to address any underlying conditions that may be contributing to foot problems.

Arch Pain | Symptoms, Causes & Treatment by Sydney Heel Pain

AT HOME TREATMENT PLAN FOR ARCH PAIN

For Plantar Fasciitis and other causes of arch pain

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HISTORY – ARCH PAIN

A 44-year-old lady presents to the clinic with arch pain in her right foot which came on gradually. She reports an increase in body weight, gaining 14 kilo’s in approximately 6 months. The arch pain started 3months ago, around the time she was starting to feel her body weight was becoming a problem. Mrs X had been through an extremely stressful period at work and this meant she stopped visiting the gym. Her eating habits also became an issue and this compounded the weight gain problem. As her body weight increased she became aware of a mild arch pain and some general fatigue in her foot muscles. She would release the stiffness in her feet with a spiky ball at home and this provided temporary relief. In addition to the onset of arch pain and fatigue, she felt her calf muscles tightening and she would occasionally experience cramps, particularly in the evenings. Mrs X described the pain as a burning sensation under the sole of her foot and a sharp pulling sensation. She would often stop mid stride, and stand still, as the stabbing pain was extreme and she felt like her arch was tearing. One week ago, she went to see her regular physiotherapist who applied some rigid sports tape to her foot, and this provided short term relief.

HER ARCH PAIN WAS WORSE IN FLAT SHOES

Mrs X brought a large selection of shoes to her consultation and wondered if her arch pain and general foot fatigue was due to her choice of footwear. Amongst the collection were 3 pairs of ballet flats, a pair of Merrell street shoes, and some flat and flexible office shoes. Not one pair of her shoes had mid sole support or a small heel. The uppers were soft and flexible and also lacked support.

Mrs X did have a pair of Asics sports shoes too, although she did not bring these along to the consultation, as she had not worn them for some 6 months at the gym. On the odd occasion that she did wear the Asics running shoes she explained that her arch pain would subside and she could spend longer on her feet. This allowed her to carry out some household chores and go for an occasional walk without too much discomfort.

HER ARCH PAIN WAS DUE TO PLANTAR FASCIITIS

Mrs X was referred to the imaging centre for an Ultra sound scan of her painful foot. She was relieved when the report explained the cause of her arch pain, describing inflamed Plantar Fascia – a condition commonly known as Plantar Fasciitis. Plantar Fasciitis can cause pain in the heel and the arch of the foot and is common in people carrying extra body weight. The Sports Podiatrist reassured Mrs X that Plantar Fasciitis was a common condition that was treatable, and that she would make a full recovery within a month or 2, once treatment commenced.

PHYSICAL EXAMINATION OF ARCH PAIN

The medical report from the imaging centre had already described Plantar Fasciitis as the cause of this lady’s arch pain and the physical examination revealed typical findings. There was pain on palpation of the Plantar Fascia, distal to the heel and along the medial slip. Her peroneal tendons were unremarkable and there was no heel pain. Mrs X was able to walk in her bare feet without limping, but was unable to perform a single leg heel raise without pain. This is typical in patients with arch pain as the exercise loads the Plantar Fascia and pulls through the arch.

FACTORS CAUSING THE ARCH PAIN IN MRS X

The increase in body weight was clearly a contributing factor in the onset of Mrs X’s arch pain. The weight gain adds load to the feet and causes stress and strain on muscles and tendons. When the weight gain occurs quickly, the feet don’t always cope with the extra stress and the Plantar Fascia can become overloaded. This leads to the micro tearing and inflammation of the Plantar Fascial fibres.

In addition to this, the extra body weight leads to an increase in calf muscle bulk and tightness. This muscle group works harder during stance and push-off in heavier patient’s. The stiffness in these muscles, which are attached to the back of the heel, causes a stronger pulling action on the back of the foot. This in turn causes a stronger pull through the sole of the foot, which can lead to strain in the Plantar Fascia and result in arch pain.

There’s a fairly good case that would suggest Mrs X would not have developed this acute arch pain had she worn more supportive shoes. Ballet flats, and any shoes that are flat and flexible are likely to cause problems in heavier patient’s, if used for longer periods.

TREATMENT OF MRS X ARCH PAIN

It was explained to Mrs X that she needed to lose weight in order to help her fatigued feet and reduce this chronic and acute arch pain. She was already aware of this and explained she can’t walk for exercise, to burn the calories. She was advised to swim and perform resistance training for her upper body. Mrs X enquired about the use of prescription orthotics. She felt her feet were more unstable since gaining weight. The Sports Podiatrist
explained to Mrs X that the orthotics were a valid treatment option, and that the Carbon Fibre material would be the preferred choice. These are a firm material but are streamlined and less bulky, and so fit into more shoes more easily. They would have slow release poron to provide cushioning and the support from these orthotics would reduce the strain on the whole foot, particularly the arch. This would allow the arch pain to resolve over time, as the micro tears and inflammation subsided.

FOOTWEAR CHANGES

A comprehensive list of appropriate shoes that would offer support and accommodate the orthotics was given to Mrs X. These were tailored to her foot type and body weight. Work shoes, casual shoes and trainers were all recommended.
OTHER

As a temporary measure, rigid sports tape was applied to both feet and this would be used until the orthotics were ready for fitting. Calf massage was also recommended and a comprehensive stretching programme was applied.

2 WEEKS ON

After 2 weeks, Mrs X returned to be fitted with her orthotics. Her pain level had not changed when the arches were palpated. However, she did feel more stable and slightly more comfortable with the strapping in place, and the new shoes on her feet.

6 WEEKS ON

Calf range had improved and pain had reduced by 40%. Mrs X was compliant with stretching but was not applying ice packs to her feet on a daily basis. Her orthotics were very comfortable and were helping. She wore them every day. She had lost 2.5 Ks in weight, partly due to dietary changes and partly due to swimming.

10 WEEKS ON – MINIMAL ARCH PAIN

Mrs X reported that her arch pain had virtually gone. There was some mild discomfort if she was standing still, without walking, for extended periods, as she had recently done at a work conference. However, she was very comfortable and free from pain at all other times. When palpating her arches, she did not flinch and reported mild tenderness but to pain.

Mrs X was asked to continue her change in eating habits but to now introduce walking. 3 k’s to commence and only twice a week. Her stretching must continue and her training programme would be modified in due course, increasing gradually.

PLEASE NOTE: The information in this case study is specific to one individual patient and should not be taken as general advice. If you have arch pain or a condition causing discomfort in your feet, you should seek the help of a Sports Podiatrist.

For more information, click here: Plantar Fasciitis

Written by Karl Lockett

A online treatment plan by Dr. Karl Lockett from Sydney Heel Pain Clinic

Learn how to treat Plantar fasciitis and heel pain with a treatment plan that allows you to take home Karl’s clinical experience and resolve this condition in the comfort of your own home.

Course Outline

U1. Introduction / condition overview
U2. Causes of Plantar Fasciitis
U3. The big red flags

U3.1. Widespread misinformation
U3.2. Why certain exercises prolong the condition
U3.3. Self treatments to avoid
U4. Treatment and clinical advice
U4.1. Unloading the Plantar Fascia
U4.1.1. Dr. Karl’s favourite strapping technique
U4.1.2. Selecting the perfect shoe
U4.2. The Super Stretch (Release the heel)
U4.3. Reduce irritation / accelerate healing
U5. Final steps
U5.1. How to prevent a recurrence
U5.2. Ongoing heel care

Disclaimer: The clinical advice in this video provides the fundamentals and the foundations of all plantar fasciitis treatment plans, recommended by Dr. Karl Lockett in his practice. Please note some patients also enjoy the benefits of additional treatments such as shockwave therapy and customised orthotics.

Dr Karl Lockett is not liable for your foot and ankle condition without consultation and informed consent.

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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 make a garden arch from rebar with your own hands

Climbing plants are a wonderful decoration of any garden that requires reliable support. Its functions are often performed by fences, stretched wire or rope, poles. However, the maximum decorative effect can only be achieved with the help of a beautiful, durable and functional arch. This arched structure is very popular for installation in summer cottages, near country houses, in parks and squares. For the manufacture of arched structures, various materials are used: plastic, wooden bars and planks, brick. Durable and relatively inexpensive garden arches for roses, clematis, morning glory and other flowers made of rebar are very popular.

Making an arch structure from reinforcing bars without welding

The simplest to make with your own hands is a rose arch, consisting of two curved reinforcement bars. Between themselves they are connected by rings. A welding machine is not required to create such a design. Therefore, it can be made, having elementary locksmith skills, using the most ordinary tool.

Materials Needed

For an arch support 213 cm high and 183 cm wide you will need:

• Two reinforcing bars with a diameter of 10-12 mm with a smooth or profiled surface.
• For the manufacture of connecting rings – 10 pieces of reinforcing bars 1.2 m long, 6-10 mm in diameter. As a rule, these are rods with a smooth surface.
• Reinforcing bars 12 mm diameter for pins used to make a bending template. The length of the segments is 25 cm, the quantity is 10 pieces.
• Soft wire and plastic clamps.
• Compounds for anti-corrosion and decorative treatment. When using conventional enamel, before applying it, the surface of the reinforcement is treated with a primer. To simplify and speed up the work, they purchase a primer-enamel (two in one) or a primer-enamel with a rust converter (three in one).
• Template cord – 90 cm.

Reinforcement bending

A template is made for rebar bending:

• One stake is driven in on level ground.
• Using measuring tools, a 0.9 m long rope and paint, draw a semicircle.
• 25 cm pieces of rebar are driven into the drawn semicircle.
• Bend the rebar according to the template. With its diameter of 10-12 mm, it is easy to do it manually without heating.
• Connecting rings are made with a pipe bender.

Installing the arch

After all the components have been made, the installation process begins:

• curved rods are driven into the ground to a depth of 45-50 cm;
• the distance between adjacent arches is equal to the diameter of the connecting rings;
• rings are tied to the main rods with soft aluminum wire and plastic clamps.

You can make an arch from reinforcement without making rings. Curved elements are connected by straight segments, which can be located at different angles to the main rods. For the manufacture of such a design, a welding machine will be required, since it will not work to firmly tie straight segments with wire. More difficult to manufacture are designs with forged or bent elements.

Where can roses and other flowers made of rebar be installed?

Depending on the area and configuration of the site, choose the best place to install the arch:

• In front of the gate . In this case, the flower arch serves as an entrance group.
• As a zoning element . Separates the territory of the yard from the garden.
• Along the garden path . Several arches installed in parallel, which are interconnected by horizontal ties, look especially impressive. Such structures are called “pergolas”. Pergolas can replace the gazebo.
• One of the options – installation of an arched support for flowers and a bench under it near the wall of the house . In this case, the arch performs two functions – it decorates the facade and creates a great place to relax.

Recommendations for installing an arch made of reinforcement

• The height of the arch is 2 m or more so as not to interfere with the passage of a person of any height.
• The width must be sufficient to pass even after the growth of flower bushes.
• The support is made beautiful to look attractive with or without plants.
• The arch needs to match the style of the building and site.
• The structure must be strong enough to withstand wind loads and the weight of flower bushes.

Painting Arch Minimalism | red panda shop.

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• Manufacturers Red Panda
• Availability: In Stock
• Product code: p53621
• Width: 40 cm x Height: 60 cm

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980. 00 rub. $2,490.00


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Available Options

Size

Canvas Material

Additional coating

+600.00 RUB

Frame Black

+1 500.00 RUB

Mount

Velcro for pictures
+49$0.00

We’ll refund your money if you don’t like the picture!

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Velcro

Description

Made by hand in our workshop in St. Petersburg and will be sent to the buyer from our warehouse within 3-7 working days. Each work is stretched on a wooden stretcher with a gallery stretch, when the image continues on the end of the picture, so the picture does not require additional frames or a baguette. Additionally, a standard picture mount is included in the kit.

Printing on canvas is also carried out in St. Petersburg on a modern printer using water-based latex inks. Such inks reproduce all shades of colors as accurately as possible, do not fade, and also have eco-certification GreenGuard Gold , which allows the placement of such products in hospitals and childcare facilities.

Features

Features

• Made to order in St. Petersburg, Russia .
• Synthetic canvas Blockout 310 gr/m2 | Linen canvas 280 g/m2.
• Delivery is carried out in strong cardboard boxes. Each box contains a minimum of 3.5 meters of bubble wrap .
• Uses premium water-based latex ink certified GreenGuard and Ecologo .
• Latex ink outperforms solvent inks in terms of print quality, scratch resistance, environmental friendliness and durability.
• All paintings are hand-stretched gallery stretched on a high quality solid pine wood stretcher. No MDF!
• All paintings are delivered finished and stretched with fasteners installed. Hang right out of the box!
• Sending is carried out within 3-7 business days.

* The images on the site reflect the maximum size of the paintings. For a more accurate understanding, see the description of the sizes in the product tabs.

** All paintings are made by HAND, so the final look of the painting may differ slightly from that presented on the website. However, we guarantee that we only ship products that are 100% near perfect.

Delivery and payment

Any of the coolest art from our collection is made by hand in the city of St. Petersburg , after which it is packed in reliable packaging and sent using one of the following methods:

PRODUCTION AND DELIVERY	POST	EMC COURIER 90 228
Order printing and production	2-5 working days days
Packing and shipping		Delivery time	4-15 days	1-6 days

The specified assembly time is the maximum. It is important for us first of all to produce a product of the highest quality! Since all the paintings and posters are assembled by hand, we need time to make everything perfect. There may also be slight delays due to disruption of suppliers due to COVID-19. Delivery time will depend on your distance from St. Petersburg.

Be sure to contact us yourself if your order takes longer to process! To do this, you can write to us by mail [email protected] , in messages to the community VK , or direct on Instagram. The support service by phone +7(499)553-06-69 works on weekdays from 10 am to 6 pm Moscow time.


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Any of the coolest art from our collection is made by hand in the city of St. Petersburg after which it is packed in secure packaging and sent by one of the following methods:

Production and delivery time

Post (In Russia)

EMC courier service (In Russia)

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