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Woman's World
Bothered by Foot Arch Pain? 3 Easy Remedies for Plantar Fasciitis
By Melissa Gotthardt,
2 days ago
The arches of your feet absorb the shock of every step you take. So it’s only natural they feel painful from time to time. But when foot arch pain strikes frequently, it can affect your day-to-day life. In a study published in the Journal of Pain Research , women who suffered from chronic arch pain reported significant reductions in physical function and vitality.
And if you suffer from sore arches, you’re not alone. In fact, Hillary Brenner, DPM , a podiatrist who practices in New York and New Jersey, estimates that foot arch pain is the reason 80 to 90% of her patients visit her. Here, we explain the top culprit behind foot arch pain, what it feels like and how to treat it.
Plantar fasciitis is a common cause of foot arch pain
The arches of the feet are curved structures formed by bones, muscles, ligaments and tendons. Wear and tear on any of these tissues on the bottom of your foot can prove painful. But researchers reporting in the journal Cureus say a condition known as plantar fasciitis, inflammation of the thick band of tissue that runs from the heels to the toes, is a top cause of foot arch pain.
Symptoms of plantar fasciitis pain include arch pain, sharp, stabbing heel pain, stiffness and swelling around your heel bone. “The pain can be throbby, achy or sore, “notes Dr. Brenner.
Now for some good news: You can relieve foot pain due to plantar fasciitis right at home. Sure, applying an ice pack for about 10 to 15 minutes a day is a great first step. But if you’re ready for even greater relief, these remedies can help you get back on your feet pain-free:
1. Do a low-tech stretch
According to podiatric surgeon Suzanne Levine, DPM , people with plantar fasciitis often have tight Achilles tendons, which start in the calf muscles and extend to the heels.
She recommends a simple stretch to relieve pain. Sit on the floor with legs extended in front of you, then loop a towel under the sole of your foot. Keep your body and leg straight and slowly pull the towel toward you. Hold for ten seconds, then relax. Repeat 10 times, three times daily. This stretches the Achilles while easing inflammation in the plantar fascia, she explains.
These easing foot pain stretches can be done in the comfort of your home, providing relief quickly
2. Add supportive insoles
Ideally, the arch of the foot is slightly raised off the ground so it absorbs shock properly. And while some people have naturally high arches, many of us have arches that fall over time. When the structures that comprise the arch become lax over time, your feet start to flatten. This can cause arch pain, especially when you’re on your feet for long periods of time.
One treatment option is customized orthotics , which can nix pain by padding feet from beneath. But Dr. Levine advises her patients to try supportive OTC insoles first. And for good reason. Findings in the journal American Family Physician suggests they’re just as effective as podiatrist-prescribed versions.
Plus, see two alternative slip-ons that our experts say offer more support
3. Swap out your shoes
High heels may look sleek and stylish, but they’re one of your arches’ worst enemies. The reason: They put excess pressure on the ball of the foot, a problem shown to increase strain on the plantar fascia in a study published in the journal The Foot. Plus, a study in the journal Human Movement Science linked high heels on a regular basis to increased risks of developing flat feet.
To soothe high-heel soreness, Dr. Brenner advises soaking feet in a solution of ¼ cup of Epsom salts and three to four gallons of warm water for 20 minutes. And to avoid future episodes, she recommends choosing footwear with heels no higher than two inches, and wearing them for two to three hours max.
Also smart: Wear supportive shoes, and switch between heels and flatter styles . But too-flat choices that lack support (such as ballet flats and flip-flops) can also cause foot arch pain, she warns. That’s why she suggests sporting sneakers whenever possible. Indeed, a report in the journal Clinics in Orthopedic Surgery determined they alleviated strain on arches better than flats.
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