What Is Arch Pain?

Arch pain is a common foot problem. It affects runners and other athletes, but can also occur in less active people. The arch of the foot extends from the base of the toes to the heel and plays an important role in any activity you are standing. Arch helps:

• Shock absorption
• Load
• Create balance
• Stable movement
• Adapt to terrain changes

Arch pain may be felt in the arch and heel. You may also experience pain in the back of your feet, 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 the feet. It may also be more intense when you wake up in the morning.

Arch pain occurs when you damage the muscles, bones, ligaments, or tendons that form the arch. It can also occur due to structural problems, especially if those structural problems are exacerbated by:

• Weight gain
• Aging
• Overuse
• Nervous system disease
• Physical stress

Flat feet and high arches are examples of structural problems that can cause arch pain.

You can relieve arch pain at home on your own, or with some small lifestyle changes:

• Wear shoes with arch support and avoid going barefoot or wearing shoes with no support, such as flip-flops. Wearing unsupported shoes on a hard surface for extended periods of time can create a number of conditions that cause arch pain.
• Rest. When you first notice pain, give your foot a break and take a break from activities that put a lot of stress on your foot, such as running or sports that require a lot of jumping, such as basketball. You may need to avoid strenuous activity for a few days, or longer if the pain persists. You can also try putting ice on your feet. Apply ice to your feet for 10-15 minutes twice a day until the pain subsides.
• Stretch. You can try this self-release stretch. Stretching your calves can help relieve tightness or pain in your feet, including the arches.