You can also use a foam roller, water bottle, or tennis ball. You’ll need a lacrosse ball, which you can find online or at a sporting goods store. Here’s an easy stretch you can do at work. Do this once a day, or whenever you experience pain.Gently push the toes toward the heel, and hold for 3–5 minutes.With the other hand, gently fold the foot in on itself by pushing down and in on the heel.Place your ankle on your thigh and cradle your toes in one hand.If you suspect plantar fasciitis, you can try this self-release stretch: Apply ice to your foot 10–15 minutes twice a day, until pain subsides. You may need to avoid strenuous activities for a few days, or longer if the pain persists. 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. In some cases, home remedies may need to be used in addition to medical treatment. You may be able to relieve your arch pain on your own at home or with some minor lifestyle changes. You may also want to wear shoes with extra ankle support, especially when participating in sports. You may also be more prone to ankle sprains because of foot instability.Īs with other arch conditions, special orthotic shoe inserts may help relieve your pain. Pain is most commonly felt in people with cavus foot when walking or standing.

It may be an inherited structural abnormality, or it could be caused by neurological conditions, like cerebral palsy, stroke, or Charcot-Marie-Tooth disease. Cavus footĬavus foot is a condition where the foot has a very high arch. A podiatrist is a doctor who specializes in foot health. Ask a store associate at a local shoe store for recommendations, or talk to a podiatrist or orthopedic surgeon. These shoes help correct your step when you walk. If you overpronate, you may want to consider stability shoes. 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 also experience: Over time, overpronation can damage muscles, tendons, and ligaments, and cause problems that lead to arch pain. In people who overpronate, the outer edge of the heel hits the ground first, and then the foot rolls inward onto the arch. Overpronation is used to describe the way your foot moves when you walk. In some cases, you may need surgery to treat the condition. You may need to wear an ankle brace or custom shoe insert to treat PTTD. Pain typically occurs during activities, such as running, not afterward. With PTTD, arch pain is likely to extend along the back of the calf and inner aspect of the ankle. PTTD can cause arch pain if the posterior tibial tendon is no longer able to support the arch. The posterior tibial tendon connects the inner foot to a muscle in the calf. PTTD, also known as adult-acquired flatfoot, occurs when you have an injury or inflammation to the posterior tibial tendon. Posterior tibial tendon dysfunction (PTTD) Stretches can also help relieve pain from plantar fasciitis. 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.

Pain is typically worse upon awakening and becomes more painful after prolonged standing or activities where you’re on your feet. If you have plantar fasciitis, you may feel pain and stiffness in the heel and arch. It’s often seen in runners, but it can also occur in nonrunners. The plantar fascia is the ligament that connects the front of your foot to your heel. It’s caused by inflammation, overuse, or injury to the plantar fascia. Plantar fasciitis is the most common cause of arch pain and one of the most common orthopedic complaints reported. The following are common conditions that can cause arch pain: Plantar fasciitis It can also occur due to structural issues, especially if those structural issues become aggravated by:įlat feet and high arches are examples of structural issues that may lead to arch pain. Arch pain can occur if you injure the muscles, bones, ligaments, or tendons that form the arch of your foot.

Ice or heat for foot arch pain