Foot Arch Pain

There are home-care measures that can help relieve arch foot pain. However, the best solution for any given individual depends on the cause of arch pain in the foot. If your pain is severe, see your doctor for an evaluation and treatment recommendations. Oftentimes, people can find relief from foot arch pain using conservative measures, including:

• Rest — If you have arch pain in the foot, try taking a break from strenuous activity. Arch pain often resolves on its own with some rest. Refrain from activities that require running and jumping in order to avoid stressing the feet.

• Ice — Simple icing can help relieve arch pain and inflammation. You can use either a cold compress or an ice pack. Apply directly to the arch of the foot for up to 20 minutes at a time. Icing can be repeated several times a day.

• Stretching exercises — Some people find that stretching is helpful for relieving foot arch pain. It can be beneficial to focus on both the feet and the calves. Consider asking a physical therapist or personal trainer for assistance.

• Pain relievers — Pain reducing medications can help ease foot arch pain. There are several over-the-counter options such as ibuprofen, aspirin and naproxen.

• Splints — If your foot arch pain is due to plantar fasciitis, your doctor may recommend a night splint. This type of device holds the foot in a gently stretched position while you sleep. A night splint can help alleviate foot arch pain after getting out of bed in the morning when the pain from plantar fasciitis is usually the most intense. 

• Massage — Some types of foot arch pain improve with the help of simple massage. You can use a massage ball to make the task easier. Dr. Scholl’s® Hot & Cold Foot Massage Ball has an ideal shape for targeting the arch of the foot and the plantar fascia area. Smooth and nubbed regions make it easy to tailor your foot massage. You can even fill the ball with water or ice in order to incorporate hot or cold therapy.

• Bracing — Depending on the cause of your arch pain, your doctor may recommend using a brace. There are braces designed specifically for cavus foot (feet with high arches) as well as braces that can help with flat or fallen arches.

• Walking boot or cast — If your arch pain is due to posterior tibial tendon dysfunction (PTTD), your doctor may prescribe a walking boot or cast in order to give the tendon a chance to heal.

• Stabilizing insoles — If the source of your foot arch pain is overpronation, you might consider trying stabilizing insoles. Dr. Scholl’s® Stabilizing Support Insoles help improve stability and alignment. They also reduce stress on the feet. This can help relieve pain in the foot arch.

There are several common causes of foot arch pain, including:

• Plantar fasciitis — Frequently caused by overuse, plantar fasciitis is a common cause of foot pain. While pain from plantar fasciitis is most commonly felt in the heel, some people experience discomfort in the arch area as well.  The pain is often described as a sharp, stabbing sensation that’s most intense first thing in the morning upon standing.

• Posterior tibial tendon dysfunction — PTTD (posterior tibial tendon dysfunction) occurs when the posterior tibial tendon wears down or becomes injured. Since the primary job of this tendon is to support a foot arch, PTTD often results in flat feet or fallen arches over time. In fact, PTTD is the most common cause of adult-acquired flat feet. The condition can cause arch pain, making it difficult to walk in some cases.

• Cavus foot — Commonly known as high arch feet, cavus foot can result in arch pain as well as permanent structural changes to the feet in some cases. The pain from cavus foot is typically worse during activities that put stress on the feet, such as walking, running and jumping.

• Overpronation — Pronation is a natural foot action that occurs when walking and running. Some degree of pronation is healthy and necessary for distributing weight properly. However, overpronation can put stress on the arches of the feet and cause pain. Overpronation can also cause the arches of the feet to flatten.

• Flat feet — Also known as flatfoot, flat feet is a condition where the feet have little to no arch. While some people with flat feet never experience any problems, some people with flat feet suffer from foot pain, often in the arch of the foot.

While injury and physical conditions are often the root cause of arch pain in the foot, other factors can also play a role and increase the risk of arch pain. These include:

• Weight — Carrying extra pounds puts additional stress on the feet, which can lead to arch pain in the foot.

• Age — Over time, structural changes can occur in the feet due to years of repeated impact to the feet. For this reason, older adults are more likely to experience foot arch pain.

• High-impact sports and activities — People who regularly participate in sports and activities that put pressure on the feet are more likely to experience arch pain.