Nowadays we can notice that a lot of people complain about foot arch pain and are endlessly visiting doctors. The arch pain that is accompanied by it’s own set of symptoms doesn’t hurt initially but as time passes by, there is burning pain in the arch of foot. If you are a victim of burning pain in the arch of the foot and are tired of strong arch pain in the foot, then you’ve landed up in the right place! We will help you get rid of the arch pain in your foot by telling you the causes of foot arch pain and later describing some effective treatments that will help you part ways with arch pain in the foot. Read on!
Before we go on to explaining about the causes and treatments we have answered some frequently asked questions about foot arch pain that might educate you. Let’s get started!
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What is the Exact Meaning of Arch Pain?
Arch pain is basically the word that is broadly used to describe the pain in tendons, ligaments, nerves, bones or muscles in the bottom part of your foot. It is also referred to as the plantar pain in medical terms. This is not a disease nor a disorder but a common problem that occurs in many people due to various reasons. So you don’t have to panic if you have foot arch pain! It is a common problem and there are ways to treat it effectively.
How Long does Arch Pain Last?
The duration of arch pain depends on and varies from one individual to another. Arch pain might last only for a very short period of time sometimes. But the thing to note here is it can cause some worst effects if not attended to! So you need to take treatment the moment you realize that you have arch pain.
Who does It Occur in Usually?
Arch pain in foot usually occurs in the people who are aged between 30 to 75. That’s just a general observation, though. Many young athletes are also affected by foot arch pain especially the ones who practice sports regularly and who take part in high energetic sports like athletes, long jump, high jump etc.
That was a list of 3 FAQs about foot arch pain. It may be worth noting that the foot arch pain can be easily treated in the initial stages. So it becomes very important that you are aware of all the symptoms of foot arch pain so that you can immediately rush to your doctor if you find the symptoms. I have listed some commonly noticed symptoms you need to know so that you can take required action.
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Symptoms of Foot Arch Pain that You Need to Know
- Burning sensation in your foot when you are walking or running on a rough surface.
- Noticeable red patches near the foot area.
- Sharp and strong pain that is increasing by the day in the toe region.
- Extreme heat around the toes and the entire foot.
- Discomfort while you stand on your tiptoes.
- Experiencing numbness in the toe region.
- Pain that you might experience when you’ve walked for long hours. ( Not the normal pain that comes with tiredness but acute pain in the foot region)
- Tingling sensation in the toe region.
- Pain that occurs every time you exert more pressure or put more weight on your toes.
- Frequently occurring burning sensation in the arch region.
Causes of Foot Arch Pain
We all are aware that the arches of feet comprise of the principle framework of structure of the foot. The function of the arches is to absorb and revert to the force that exists between the ground and our bodies. It also supports all the bodily movements helping in locomotion. What causes pain in the arch of the foot is the intense pressure on the foot and elongated periods of standing or walking or running. Let us peep into some common causes of foot arch pain for more precision!
1. Inflammatory Arthritis
This is a condition when you are experiencing some or little pain in the arch of your foot regularly. The pain is not really acute and you would probably just confuse this to a normal pain caused by tiredness. This occurs when there is a significant amount of stress on the foot region. When you are continuously exerting pressure on the foot region for long extended periods, you are most likely to develop arch pain in your foot soon. This is caused by intense sports practice or long distance jogging for extended period or even simply standing on feet for all day long in a normal workplace environment.
2. Plantar Fasciitis
This is the most common cause of arch pain in foot. This is a condition that involves inflammation in the connective tissue that flows along the arch of foot which is known as plantar fascia. The cause for this condition to occur is again the extended periods of time in which you are putting a lot of pressure on the foot. Other intense sports activities like high jump, long jump, athletics etc leads to this condition. If this is ignored you will soon notice burning sensation in your foot and you would have to rush to your doctor immediately.
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3. Intense Injuries to the Foot
Some strong injuries can also lead to arch pain in foot. These injuries include muscle strains, muscle overuse, sprains that may occur in the ligament area, the fractures in the foot area caused by the mechanical stress etc. The injury will mostly be treated by you and at that point of time you would get rid of your injury but the aftermath is that although the pain subsides it will occur again in the form of arch pain in foot. So do not neglect the injuries either! Treat them immediately and make sure you consult a specialist.
4. Drastic Changes in Weight
The changes in weight that occur suddenly over a short span of time is also one of the causes of the foot arch pain. Too much pressure is exerted on the foot area when you’ve lost too many kgs in a short span leading to burning sensation in the arch of foot. People who are suffering from obesity and those who are pregnant are more likely to be exposed to this cause as there are sudden changes in weight in these people.
5. The Footwear You Use
Yes! Heard us right! Even slightest of the reasons like footwear can cause arch pain. Inappropriate footwear which is not fitting or not comfortable to your foot when you’re walking can cause a lot of pressure in the foot area leading to arch pain. What matters the most is the sole of your shoes that provides the basic framework for your support. So always make sure you use footwear that is comfortable for you and not just the ones that goes well with your dress!
Treatment of Foot Arch Pain
Before we get to business you need to make note of one thing. Bear in mind that the treatment you undergo for the foot arch pain is dependable on the cause of your pain. So you need to first diagnose the cause and only later proceed with treatment. Not all the treatments are compatible for you as there are various different causes as explained above that needs to be attended in different ways. We have mentioned some effective treatments that can help reduce the arch pain in foot.
1. Rolling Stretch
This is a very effective stretching exercise that works wonders for almost all the causes of arch pain. Initially this stretching exercise can be done when you are seated and later you can switch to doing this even while you’re standing. To begin with, you need to comfortably sit on a chair or a small stool. You can roll a cricket ball or tennis ball forth and back using the arch of your foot. You would do this with one foot and later you have to switch the feet and repeat the same procedure. Once you’re acquainted with doing this exercise while you are seated, you can start doing the same exact thing even while you’re standing on your foot.
2. Try the RICE Method
This is a trending treatment that is undertaken by many patients nowadays. The RICE method is the acronym for Rest Ice compression and elevation. As the name suggests this is a simple treatment that can easily be followed even at home. All you need to do is to rest your foot in a comfortable position and ice it that is just massage your foot with ice cubes for about 15 to 20 minutes. Once you’re done icing, you can wrap the foot with the bandage so that the numbness of the ice is kept compressed and at last Elevate your foot till your chest. Practicing this on a regular basis will surely help your arch pain.
3. The Stretch of Plantar Fascia
This is yet another simple stretching exercise that helps to part ways with arch pain in the foot. This is applied by many athletes and coaches also prefer this stretching exercise. You need to cross your legs across to do this exercise. Sit on a comfortable yoga mat or any casual carpet. Cross the legs at knee such that your affected foot is on top of other foot. The toes of affected foot are to be pulled slightly towards you using your hands on the plantar fascia connective tissue. Stay in this position for 15 to 20 seconds. You can repeat doing this for about 15 times everyday for 2 to 3 weeks to get amazed with its results.
4. Change Your Footwear
If you learn that your footwear is not very comfortable for you to use and that is causing pain, you might have to immediately change your footwear. A lot of stress on your foot can be avoided if you are using the right footwear. Simple improvements which you can make to your footwear will not just comfort you but also reduce the stress on your foot relieving you from arch pain in your foot.
5. Pain Medications
There are several anti-inflammatory pain medications that are recommended by the doctors to reduce the arch pain on the foot. You might have to consult a specialist for this. There are also some steroid injections which will give you an immediate relief from pain. These steroids will work on your connective tissues and gradually will fix the issue. The cortisone injections might also be recommended by the doctors which will relieve you of your pain. This kind of treatments can only be done after consulting with the specialist.
6. Foot Flexing
This is a simple exercise that should be done soon after you wake up. During mornings, when you are about to wake up the arch pain in your foot is most likely to magnify and this exercise should be done just at that time. This can be done by making small rotations of your foot. Rotate your foot clockwise and anti-clockwise slowly. Bend your foot towards you to the maximum possible extent and hold that position for 2 to 3 minutes. Repeat doing this every morning for best results!
As the proverb goes ” Prevention is better than cure” it’s always better to prevent ourselves from the problem before it gets to us. So we have listed some simple yet effective tips that can help you prevent from arch pain in foot.
How do I Prevent Myself From Arch Pain in the Foot?
- Wear shoes that are very comfortable and suiting your size appropriately.
- Do some simple stretching exercises everyday to keep arch pain in foot at a bay.
- Use some arch supports. There are specialized arch supports that are available in the market which will relieve you from pain and discomfort.
- You can use some night splints. These night splints which are having insoles will support the arch and prevent you from getting arch pain. Select the night splints smartly such that it goes well with the size of your foot.
- Work on strengthening your foot muscles. You can do some simple stretching exercises that helps the Achilles tendon to stretch.
- Do not stand on your foot for extended periods. Try to reduce the time you are standing on your foot. Make sure you take small breaks in between even if you have to stand. This way you can prevent your feet from excessive pressure and thus prevent arch pain in foot.
Those were some simple yet effective preventive tips you can follow to avoid foot arch pain. The treatments that are jotted down above needs to be followed on a regular basis. Make it a point that you stick to any one particular exercise rather than trying all of them at a time. Also do not dream that all your cues about arch pain will vanish by undertaking these treatments or practicing the stretching exercises just for a couple of days. You need to practice it for some weeks to witness results. So patience is the key see! Be patient and you will definitely notice miraculous results!