Foot Care – Arch Pain

Arch pain, a common foot condition often felt as a burning sensation under the long arch of the foot, can be caused by various factors.

This includes an injury, structural imbalance, or an underlying medical condition.

The foot arch, running from the toes to the heel on the bottom of the foot, is integral for movement. It absorbs shocks when you move, and it bears weight when you stand.

Different conditions that cause arch pain include:

• Plantar fasciitis
• Flat feet
• Overpronation
• Posterior tibial tendon dysfunction
• Arthritis
• Improper footwear
• Overuse or high-impact activities
• Aging
• Obesity
• Medical conditions like diabetes

Symptoms typically include pain and swelling at the arch, difficulty standing or walking, and stiffness or tightness in the arch area.

Treatment options can range from rest, ice, and over-the-counter pain relievers to physical therapy, orthotics, supportive shoes, weight management, steroid injections, and in some severe cases, surgery.

The arch functions as a shock absorber for our entire body. Each time we step down, we place up to 5 times our body weight on the foot, depending on whether we are walking, running, or jumping.

If there were no shock absorbers in the foot, the force of each step would fracture or dislocate the bones of the foot, leg, and lower back.

When pain occurs in the arch, it tells us it is “sick” and cannot function properly.

If left untreated, this will lead to a fallen arch, which will cause constant pain throughout the entire foot and eventually the knee, hip, and lower back.

If you’re experiencing arch pain, it’s essential to consult with a healthcare provider to accurately diagnose the cause and determine the most effective treatment plan.

Arch Pain Symptoms: 

Repetitive exertive activity arch pain is usually sharp and localized to a specific area rather than the entire arch. The pain is present when first standing on the foot and gradually worsens with continued walking or running. Swelling may be present.

The pain subsides with rest, but stretching the arch while resting may cause the pain to return. 

Injury pain is constantly present but worse when standing on the foot. This pain is localized to a specific area but may radiate out from this area to the entire foot.

The pain is sharp, usually accompanied by swelling and occasionally “black and blue” discolorations.

 The pain due to the natural aging process is usually dull, aching, or stiff and can be felt throughout the entire arch rather than in just one spot.

This pain is present whenever weight-bearing and usually becomes worse with continued walking. The pain gradually subsides when resting and usually does not return with stretching. 

Biomechanical defect pain is usually localized to a section of the arch, such as the arch’s inner, middle, outer, front, or back. This pain may be sharp or dull but is always worse with continued walking.

Arch Pain Causes:

Arch pain can be caused by several factors, including:

• Plantar fasciitis: This is one of the most common causes. It occurs when the plantar fascia, a ligament that runs along the bottom of your foot, becomes inflamed.
• Flat feet: Flat feet, or fallen arches, can put extra stress on your foot, which can cause pain.
• Overpronation: This is when your foot rolls inward too far as you walk or run. It can lead to arch pain.
• Posterior tibial tendon dysfunction can occur if you injure or overuse the tendon that supports your arch.
• Arthritis: This can cause inflammation in the joints in your foot, leading to arch pain.
• Shoes that don’t fit properly: Wearing shoes that are too tight, loose, or lack proper support can cause arch pain.
• Overuse: Activities that put a lot of stress on your feet, like running or jumping, can cause arch pain.
• Aging: As you get older, the muscles and ligaments in your feet can weaken, leading to arch pain.
• Obesity: Carrying extra weight can put more pressure on your arches, causing pain.
• Certain medical conditions: Conditions like diabetes or nerve problems can cause foot pain.

If you’re experiencing persistent arch pain, seeing a doctor is a good idea. They can help determine the underlying cause and recommend appropriate treatment options.

Arch Pain Treatment:

Treating arch pain depends on the underlying cause, but here are some general strategies that might be used:

• Rest and Ice: Taking a break from activities that cause pain and applying ice can help reduce inflammation and provide relief.
• Pain relievers: Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help with pain and inflammation.
• Physical Therapy: Specific exercises can strengthen the muscles in your feet, improve your balance, and help with flexibility.
• Orthotics: Custom shoe inserts can provide additional support and cushioning for your arches.
• Supportive shoes: Wearing shoes with good arch support can help distribute pressure evenly across your foot and alleviate pain.
• Weight management: If obesity contributes to the pain, a plan to reduce weight may be recommended.
• Steroid injections: A healthcare provider may recommend a steroid injection to reduce inflammation for severe pain.

Surgical intervention may be necessary in severe cases or when conservative treatments aren’t effective. Always consult a healthcare provider for a proper diagnosis and treatment plan.

Over-the-counter arch supports may give temporary relief, but the pain will return because they do not support the individual components of the arch.

The arch will fall further as the support wears out (custom-made orthotics do not wear out or lose their shape).

Last update on 2026-02-17 / Affiliate links / Images from Amazon Product Advertising API

Immediate arch pain relievers: 

Some things you can try to give yourself immediate relief are:

For immediate relief from arch pain, you can try the following:

• Rest: Avoid activities that stress your arches, like running or jumping.
• Ice: Apply an ice pack to the affected area for 15-20 minutes to help reduce inflammation.
• Elevate: Keep your foot raised above the level of your heart to help reduce swelling.
• Pain relievers: Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help with pain and inflammation.

Wrap an elastic bandage around your foot, beginning just behind the toes and working toward the ankle. Do not wrap the foot and ankle too tightly; you want mild compression. Use the elastic bandage both day and night.

Before stepping down after sleeping or resting, stretch the arch of your foot by pulling up on the ball of the foot and toes as far as you can; hold the foot in this position for ten seconds. Repeat at least ten times.

These treatments may give you temporary relief, but permanent relief can only be accomplished using custom-made orthotics.