Exercise & Foot Arch Pain

Save

Foot arch pain can be a debilitating injury to athletes, senior citizens or to anyone with a foot structural imbalance. It can have many causes such as excessive exercising, standing for too long and over-pronation.

Foot Arch Pain

  • The sensation of sore, aching feet or arch pain refers to an inflammation and burning sensation at the arch of the foot. This inflammation is due to the excessive stretching of the fibrous tissue located along the bottom surface of the foot, called plantar fascia.

    Plantar fascitis is the term named after this condition and described as inflammation of the fascia, muscles and ligaments on the bottom of the foot, causing pain in the heel and arch of the foot.

Exercises

  • Arch pain occurs when the plantar fascia becomes worn down due to constant strain or excessive exercising. This may be caused by increasing your running or hiking mileage too fast, wearing inadequate footwear, lack of stretching, running on steep hills, standing on your feet for too long and abnormal anatomy such as flat foot.

    Stretching is an important exercise that should not be overlooked because the tightness or lack of tightness of the joints in the foot can also cause pain in the arch.

Treatment

  • Rest and icing the swollen area are a good way to practice in-home treatment for mild foot arch pains. Anti inflammatory medications can also be applied to the area. It is important to reduce your activity to avoid worsening the arch pain.

    Wearing shoes that fit properly is important as well. Make sure to use shoes that are designed with adequate arch support to prevent over pronating.

    When running, avoid uneven surfaces, as this may contribute to your foot arch pain. Also, orthopedic pads or other padded heel cups and devices can be inserted into shoes to provide support and prevent more strain to the foot.

Rehabilitation

  • Flexibility is important in preventing injuries. With a simple stretching exercise, you can rehabilitate the muscles of your foot to relieve arch pain and prevent future injuries. This simple exercise by Tammy White and Phyllis Clapis for Relay Health is a good way to strengthen your foot muscles and stretch your plantar fascia.

    Sit in a chair and cross one foot over your other knee. Grab the base of your toes and pull them back toward your leg until you feel a comfortable stretch. Hold 15 seconds and repeat three times.
    When you can stand comfortably on your injured foot, you can begin standing to stretch the plantar fascia at the bottom of your foot.

Medical Help

  • Consider seeking medical help when the pain begins to worsen and interferes with your job or daily activities. If the pain is reoccurring and the area starts to become too tender to the touch, seek the attention of a medical professional to get proper treatment.

References

  • Photo Credit Foot arch pain/ footcarexpress.com
Promoted By Zergnet

You May Also Like

  • Causes of Foot Arch Pain

    Foot arch pain can be debilitating and frustrating. Understanding the causes of your foot arch pain may be what you need to...

  • How to Rebuild Arches in Flat Feet

    Flat feet are structural and easily seen when you glance at the soles of your feet. If you have no visible foot...

  • How to Get a Better Arch on Your Point

    Because of the nature of their craft, ballet dancers spend a great deal of time thinking about -- perhaps even obsessing over...

  • How to Stretch a Tight Arch

    The plantar fascia runs along the bottom of your foot, from the heel to the front, and supports the arch. Over-stretching or...

  • Exercises for Foot Pain

    Exercises for foot pain increase the blood flow to the foot, which can soothe cramping and tightness, and simply stretching the sole...

  • Feet Stretching Exercises: Arches

    Using a yoga block can help stretch the muscles and tendons in the feet and arches and keeps the feet healthy with...

  • How to Strengthen Fallen Arches

    Weak or fallen arches allow the bones in your foot to fall out of alignment, but you can strengthen those fallen arches...

  • Exercises for Low Back Pain

    Poor posture from slack muscles often causes or worsens lower back pain, but exercises that stretch the adductors, improve nerve communication to...

  • Exercises for Tendonitis of the Foot

    Tendonitis affects the tendon at the arch of the foot known as the posterior tibial tendon. The arch tendon is important to...

Related Searches

Check It Out

10 Delicious Game Day Eats That Rival the Game

M
Is DIY in your DNA? Become part of our maker community.
Submit Your Work!