Health Center :: Arch Pain

The plantar fascia, a tight band of tissue that connects the heel bone to the toes, forms the arch of the foot.  This band of tissue is important in proper foot mechanics.  It is responsible for distributing weight across your foot and leg and transferring weight from the heel to the toes. When the tissue of the arch of the foot becomes irritated and inflamed, even simple movements can be quite painful.

What can cause pain in your arches?
The most common cause of arch pain is plantar fasciitis. Plantar fasciitis is inflammation of the fibrous band of tissue that connects the heel to the toes. Sufferers of plantar fasciitis typically feel pain early in the morning when they first get out of bed.
  
Another common cause of arch pain is fallen arches or flat feet. Fallen arches result in the sole of the foot becoming flat so that the entire sole of the foot touches the ground. Fallen arches can lead to pain in the ankles, knees, feet and even in the legs.

How does arch pain occur?
Fallen Arches
While fallen arches are often inherited, for some it develops as a result of wear and tear on your feet. Wearing shoes without proper arch support, obesity, or standing or walking for long periods of time in high heels can overstretch the tendon that support the arch causing the arch to flatten out.

Plantar Fasciitis
In a normal step, the plantar fascia ligament stretches as the foot hits the ground but abnormal steps or repetitive pressure on the heel can cause the ligament to stretch irregularly leading to serious pain. Read more about plantar fasciitis.

How can arch pain be prevented or treated?
Rather than treating the pain, many doctors advise strengthening the damaged or weakened tendons.  This advice can prove especially effective in preventing the possible side effects of fallen arches, including:  inflammation and discomfort in the ligaments of the sole, Achilles tendonitis, shin splints, calluses and bunions.  Like plantar fasciitis, left untreated, fallen arches can cause a domino effect that impacts your legs, hips, and back.

The following are some simple steps you can take to strengthen damaged or weakened tendons and prevent further arch pain: 

Support your feet:  Your choice of shoes and the added support you can give them can make all the difference.

• Choose supportive shoes:  This isn’t the first time you’ve read that high heels and even flat shoes can be bad for your feet.  So, if you want to stop the pain or want to take steps to prevent plantar fasciitis, buy shoes with a low to moderate heel, good arch support and shock absorbency.  And try not to go barefoot, especially on hard surfaces.
• Replace your insoles: High-impact activity is already a contributor to plantar fasciitis, so be sure that your athletic shoes are providing the maximum support.  Replace your insoles before they stop supporting and cushioning your feet.  The same goes for dress shoes. Designers are typically focused on the outside of the shoe – so you need to focus on the inside.  It’s a good idea to replace the insole of even a new pair of shoes with one that provides more support, especially arch support, and shock absorption.

Stretch:  You can reduce pain and help prevent future episodes of inflammation by stretching your calves, plantar fascia, and Achilles tendon on a regular basis and warming up before starting any physical activity.  Some exercises include:

• Stretch into your day: Before you get out of bed in the morning, stretch your calf muscles, arch and Achilles tendon by reaching for your toes and gently flexing your foot. This helps loosen the plantar fascia that tightens overnight.
• Stretch your arches:  Simple exercises can stretch or strengthen your plantar fascia, Achilles tendon and calf muscles. Rolling the foot over a tennis ball is one that’s easy and effective.  Additionally, there are physical therapist recommended stretching devices that can provide deep stretches that help with long-term prevention.

Be healthy:  Maintaining a healthy weight minimizes the stress on your plantar fascia.

Other treatment options include: short-term use of anti-inflammatory drugs (available without a prescription at your local drug store), ice, and heat. 

If self-care techniques don't help, your doctor might suggest other treatments to heal your heel which could include night splints, custom orthotics, physical therapy, corticosteroids or in extreme cases, surgery.  Talk with your doctor about what’s right for you.

NOTE:  Consult your doctor before starting any exercise program.  A fitness assessment may be necessary prior to choosing certain activities.

Suffers of arch pain (including plantar fasciitis and fallen arches) have
found these products helpful in controlling pain and providing support: