Foot Arch Pain: Causes, Prevention, and Treatment Strategies

September 7, 2023

Foot arch pain is a common issue that affects many individuals. The foot arch is the curved part inside your foot, consisting of several small bones, ligaments, and tendons. Various factors can cause pain in this area, and it’s essential to identify the underlying cause to develop an effective treatment plan.

Foot arch pain can be frustrating, limiting mobility and challenging even simple tasks. Today, we explore the causes of foot arch pain and effective prevention and treatment strategies to help you regain footing and enjoy life without discomfort.

Read more about common causes, prevention tips, and treatment strategies for foot arch pain.

Causes of Foot Arch Pain

Flat Feet or Fallen Arches

Flat feet (sometimes called fallen arches) occur when the feet have very low or non-existent arches. Collapsed arches cause the bottom of the entire foot to contact the ground. Up to 30% of the population has flat feet, and the condition can cause strain on the ligaments and muscles in the area.

Overuse or Excessive Physical Activity

Engaging in activities that stress the feet, such as running or jumping, can lead to arch pain. High-impact or sports with repetitive movements are particularly tough on the body as they can overwork the muscles and supportive tendons in the foot. When the arch is pushed beyond its limits, you may experience pain in the region.

Plantar Fasciitis

Plantar fasciitis is a painful condition where the tissue at the bottom of your foot (the plantar fascia) becomes inflamed. It is one of the leading causes of heel and arch pain.

The condition starts with microtears from the repetitive stress of standing upright and weight-bearing. The constant stretching of the plantar fascia causes the fascia to break down, eventually leading to pain during sleep or at rest.

Achilles tendonitis

Achilles tendonitis is a condition of the tendon connecting calf muscles to the heel (the Achilles tendon). It involves inflammation of the Achilles tendon and causes pain and swelling when running or walking. Since the Achilles tendon helps support the foot, tendonitis in the back of the heel can lead to nearby arch pain.

Footwear

Wearing shoes that lack proper or have inadequate arch support can strain the arches, leading to pain. Footwear can also be used for the wrong purpose or not fit your feet correctly. Uneven weight distribution or ill-fitting footwear can stress the arch, causing pain over time.

Acute Injury or Trauma

An acute injury or trauma to the foot can cause arch pain. Injuries like a sprain, fracture, or slip and fall can damage the arch’s muscles, ligaments, tendons and surroundings, leading ot arch pain.

Prevention of Foot Arch Pain

Proper Footwear

Choose shoes that provide adequate arch support and cushioning for your feet. Avoid wearing high heels or unsupportive shoes for extended periods.

Arch-Supporting Insoles or Orthotics

Consider using arch-supporting insoles or custom orthotics, especially if you have flat feet or a history of foot pain. Custom orthotics are corrective shoe inserts with moulded support for your feet. Orthotics act to correct or accommodate biomechanical abnormalities with your feet and arch to improve your gait and manage pain. The correction occurs as weight is redistributed evenly across our muscles and joints.

Gradual increase in activity

If you’re starting a new exercise program or sport, gradually increase the intensity and duration to allow your feet to adapt. Doing too much too quickly can overload your feet and arch, which makes it challenging to reverse.

Maintain a healthy weight

If you’re overweight, losing weight can help alleviate stress on your feet and reduce arch pain.

Stretching and strengthening exercises

Perform foot and calf stretches to maintain flexibility and strength in the foot muscles and tendons. Here are three lower leg stretching exercises that can reduce the risk of foot arch pain:

Calf Stretch: Stand facing a wall an arm’s distance away, place one foot a step back, and lean towards the wall. Hold for 20-30 seconds. You should feel a light stretch in your extended leg.

Towel Curl: Sit on a chair with both feet on the floor, and place a towel before you. Using your toes, grip and curl the towel to scrunch it up. Hold for a few seconds, release, and repeat.
Plantar Fascia Stretch: Sit cross-legged on a chair, and with your hand, grab your toes and gently pull them upwards until you feel a stretch in the arch of your foot. Hold lightly for 20-30 seconds.

Treatment Strategies for Foot Arch Pain

Rest, ice, compression, elevation

Rest: Give your feet ample time to rest and avoid activities exacerbating pain.
Ice: Applying ice to the affected area can help reduce inflammation and alleviate pain. Use an ice pack for 15-20 minutes several times a day.
Compression: Use compression socks or stockings if you find inflammation and swelling build-up.
Elevation: Elevate your feet and legs above the plain of your heart to help alleviate pain and pooling.

See more about the RICE method of recovery in our blog spotlight.

Pain relief NSAIDs

Over-the-counter pain medications, such as ibuprofen or acetaminophen, can help manage pain and reduce inflammation. Reducing intense pain caused by inflammation can also help prevent longterm joint damage.

Physical Therapy

Light stretching (as outlined in the prevention section) can help increase blood flow to the area and encourage healing. However, refrain from forcing stretches, as overworking an inflamed area can exacerbate the issue. When in doubt, consult with a chiropodist on a proper treatment plan, depending on the length and severity of your discomfort.

Taping or bracing

Taping the foot or using arch-supporting braces can provide additional support during healing. Its purpose is to stabilize and reduce a joint’s range of motion. At the same time, tape enables functionality in the affected area. The tape helps lock joints in place to encourage specific movements and function while reducing unwanted movements (like twisting or bending). The actual tape can be either pressure-sensitive (which activates based on the pressure applied) or something as basic as surgical tape.

Shockwave therapy

Shockwave therapy is a non-surgical treatment that utilizes high-frequency, high-energy pulses to help promote recovery and muscle repair. A chiropodist determines the frequency, pressure and number of pulses best suited for your injury and can customize the treatment based on the severity of the pain.

Night splints

A night splint can help stretch the plantar fascia and Achilles tendon, reducing morning pain associated with conditions like plantar fasciitis.

Surgery

In rare cases where conservative treatments fail, surgery may be considered for certain foot conditions. Surgery has pros and cons, as it’s generally considered a last resort, so we recommend learning more about whether surgery suits your scenario.

Foot arch pain: We can help!

Whatever the remedy, we at Feet First Clinic can help solve your foot concerns. We have a team of trusted chiropodists and products to put you in the right direction.

Call us at 416-769-3338 or Book Your Assessment Today!

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May 16, 2024

Summer Sports 2024: Foot Care for Athletes

Top-notch athletic foot health is key, especially when summer rolls around. Your activity level changes in the summer when you start spending more time outdoors pounding the pavement in the sun. To make sure your feet don't hold you back from your summer plans, here are our top summer sports foot care tips for healthy feet. Preventing Summer Sports Injuries in Athletes When it comes to foot care and sports, the right footwear and healthy exercises/stretches are always a winning combo. Below you’ll find the most common strain-related summer sports injuries and what you can do to stay on your feet! Achilles Tendonitis Avoid straining the Achilles tendon by gradually increasing activity intensity. For example, run shorter distances while working your way up to longer journeys. Stretch the calf muscles / Achilles tendon every day. Try the calf exercises in this article. Also make sure you stretch your soleus muscle too! Wear runners with an elevated heel, turned-up toe and rocker soles. (Learn more about rocker soles here.) Ankle Sprains Wear athletic shoes with stong ankle support while playing sports like basketball and volleyball. Shoes with wider soles can help too. If you’re prone to sprains or tend to overpronate when you walk, try stability shoes. Strengthen your ankles with these exercises. Stress Fractures Stability and motion control shoes with a more rigid design and thick soles are good for runners who may be prone to stress fractures. Gradually increase activity intensity to avoid hurting yourself, especially if you have been on hiatus! To avoid stress fractures while strength training or weight lifting, wear a shoe with a wider toe box, a hard/thick sole and a minimum level of cushioning. Plantar Fasciitis Wear the best shoes for plantar fasciitis. These tend to be stability shoes, but neutral can also work. The key thing is to look for shoes with sufficient arch support. Perform strengthening and preventative stretches that target the plantar fascia. These include calf stretches, towel stretches, and more that you can find here. Runner’s Knee (Patellofemoral Pain Syndrome) Prevent knee pain by strength training, paying close attention to the quadriceps and hip muscles. Avoid shoes with a raised heel, as they can place too much pressure on the knee joint. There should be a medium amount of cushioning in shoes; too much can cause knee instability. Foot Care Tips for Preventing All Injuries Footwear should always be well-fitted and supportive, regardless of what injury you're trying to prevent. Certain features can help defend against specific injuries, but shoes must always fit properly, leaving enough room for the foot to position itself and for the toes to spread. Shoes must also always have some level cushioning and support. Lightweight shoes tend to be beneficial for athletes when competing so they can propel forward more effortlessly. Additionally, athletes should always wear running shoes with good shock absorption; it acts as a barrier between your joints and the impact from the ground. You can also boost your protection with custom orthotics or Superfeet insoles. These offer extra support for your feet and joints. Preventing Skin Conditions in Athletes One of the most infamous skin issues athletes face in the summertime are blisters. Running outside in the hot sun can cause increased friction and moisture buildup in your shoe environment. Even though most blisters go away on their own, competitive runners and racers can sometimes face serious blister complications like intense pain, sepsis, and cellulitis. Ensure your footwear fits well so your skin isn’t rubbing harshly against your shoes. To tackle the moisture problem, try sweat-wicking socks and foot deodorants, which come as sprays, powders and creams (these can also help with foot odour and athlete's foot prevention). Medical devices like custom orthotics, insoles and blister pads can also help place feet in the best position for preventing blisters.

May 6, 2024

Summer Foot Care: Keeping Your Feet Happy in Hot Weather

Summertime means storing those winter boots and slipping into your favourite warm-weather footwear. But before you hit the beach or embark on a summer hike, remember that giving your feet the care they deserve is not just essential; it's the key to thoroughly enjoying all your summer adventures — whether at the beach, pool or outside exercising! Your feet are your foundation for summer fun, so let's ensure they're in top shape with proper summer foot care. Here are some simple yet effective tips to keep your feet happy and healthy during the hot months ahead. These easy-to-follow tips can significantly impact your foot health, giving you the confidence to easily step into summer. 1. Keep your feet and yourself hydrated Like the rest of your body, your feet need hydration. Ensure you drink plenty of water to prevent dehydration, reducing the risk of dry, cracked skin on your feet. Additionally, apply a hydrating lotion or cream to your feet every day to keep them soft and supple. 2. Choose breathable footwear Sandals or breathable shoes encourage air circulation and prevent feet from overheating. Avoid plastic or synthetic materials that trap moisture and produce sweaty, smelly feet. 3. Protect your feet from the sun Apply sunscreen to your feet, particularly when exposed to the sun for extended periods. Like the rest of your body, your feet's skin is susceptible to sunburn. Use a broad-spectrum sunscreen with an SPF of 30 or higher before heading outdoors. Consider re-applying every two hours and more regularly if swimming or sweating. See the Canadian Dermatology Association's list of products that adhere to their standards. 4. Keep your feet clean and dry Summer heat can increase the risk of fungal infections like athlete's foot. To prevent this, wash your feet daily with soap and water. Then, dry thoroughly, especially between the toes. Use a foot powder to absorb moisture, reducing the risk of fungal growth. 5. Trim your toenails (properly) Untrimmed toenails can lead to discomfort and increase the risk of ingrown toenails, especially during summer activities. Trim your toenails straight across. Avoid cutting them too short, and file any rough edges to keep them smooth. Doing so can help prevent ingrown toenails. 6. Give your feet a break Summer is the perfect time to kick off your shoes and let your feet breathe. Take a moment to walk barefoot on the soft grass or sand to strengthen your foot muscles improve circulation and reconnect with nature. Just be mindful of your surroundings to avoid any injuries or stepping on sharp objects. 7. Stay active this summer with the proper footwear Whether going for a hike or a run, wearing the right shoes for the activity is important. Proper footwear provides support and cushioning to reduce the risk of foot pain or injury, so invest in a good pair of athletic shoes that fit well and suit your chosen activity. 8. Treat your feet to a relaxing soak After a long summer of fun, treat your feet to a soothing foot soak to relax tired muscles and rejuvenate your skin. Fill a bath or basin with warm water. Then, add Epsom salt or a few drops of essential oils (like lavender or peppermint) for an extra touch of luxury. 9. Pay attention to warning signs If you experience persistent foot pain, swelling, or any worrisome symptoms, don't ignore them. These could be signs of a foot condition or injury requiring medical attention. Consult a chiropodist or healthcare professional for proper diagnosis and treatment. 10. Practice good foot care year-round Finally, remember that foot care is not just for summer. Make it a habit to take care of your feet year-round by wearing comfortable, supportive shoes, maintaining good foot hygiene, and promptly addressing foot issues. By following these tried-and-tested tips for summer foot care, you can keep your feet happy, healthy, and ready for all the season's adventures. These tips have been proven to work, so you can trust that your feet are in good hands. So go ahead, put your best foot forward, and confidently enjoy everything summer has in store!

April 29, 2024

Preventing Heel Pain: Tips and Exercises

Heel pain is a common complaint affecting individuals of all ages and lifestyles, from athletes to office workers. It can be frustrating and debilitating, whether it's caused by plantar fasciitis, heel spurs, or Achilles tendonitis. Fortunately, you can take steps to prevent heel pain and keep your feet happy and healthy. This blog post explores practical tips and exercises for preventing heel pain and maintaining optimal foot health. Causes of heel pain Before diving into prevention strategies, it's essential to understand the common causes of heel pain. Plantar fasciitis, the inflammation of the band of tissue that runs along the bottom of the foot, is one of the leading causes of heel pain. Other culprits include: Heel spurs Bony growths on the heel bone Achilles tendonitis Inflammation of the Achilles tendon at the back of the heel Factors such as improper footwear, overuse, obesity, and poor foot mechanics can contribute to the development of heel pain. Heel pain prevention tips Choose supportive footwear. Invest in shoes that provide adequate arch support, cushioning, and stability. Look for options with a slightly elevated heel to reduce strain on the Achilles tendon and plantar fascia. Maintain a healthy weight. Excess weight can put added pressure on the feet and exacerbate heel pain. Maintain a healthy weight through a balanced diet and regular exercise to reduce the risk of developing heel pain. Gradually increase activity. Avoid sudden increases in physical activity, such as jumping into a rigorous exercise routine or increasing mileage too quickly. Gradually increase activity levels to allow your feet time to adapt and prevent overuse injuries. Stretch regularly. Incorporate stretching exercises into your daily routine to improve flexibility and prevent tightness in the calf muscles and Achilles tendon. Focus on stretching the calves, hamstrings, and plantar fascia to alleviate tension and reduce heel strain. Practice good foot mechanics. Pay attention to your foot mechanics when walking, running, or participating in sports. Avoid overpronation or excessive rolling inward of the feet, as this can strain the plantar fascia and Achilles tendon. Heel pain exercises Calf stretch. Stand facing a wall with one foot in front of the other, keeping the back leg straight and the heel on the ground. Lean forward, bending the front knee until you feel a stretch in the calf of the back leg. Hold for 30 seconds, then switch sides. Plantar fascia stretch. Sit on the floor with one leg extended before you. Loop a towel around the foot and gently pull the toes towards you until you feel a stretch along the bottom of the foot. Hold for 30 seconds, then switch sides. Achilles tendon stretch. Stand facing a wall with one foot in front of the other. Place your hands on the wall at shoulder height and lean forward, bending the front knee until you feel a stretch in the back of the lower leg. Hold for 30 seconds, then switch sides. Heel pain can be debilitating and impact daily activities and quality of life. Incorporating these prevention tips and exercises into your routine can reduce the risk of developing heel pain and keep your feet healthy and pain-free. Remember to listen to your body and seek professional medical attention if you experience persistent or severe heel pain.

April 25, 2024

Exploring Foot Reflexology: Benefits for Overall Health and Well-being

Foot reflexology benefits are becoming a hot topic. Studies show that published scientific articles on the subject are increasing, piquing public interest. But is there a reason to subscribe to holistic foot care? Can foot reflexology techniques truly benefit our health or treat common foot conditions? And if so, how does reflexology for health work? Let’s answer all of these questions today! How Does Foot Reflexology Work? Foot reflexology is a holistic practice. It involves applying pressure to specific points on the feet, known as reflex points, which correspond to various organs, glands, and parts of the body via an energetic connection. By stimulating these points, the goal is to help with a wide variety of ailments and health concerns. For example, the toes may correspond with the head and brain, the ball of the foot with the diaphragm and arms, and the area of the foot between the ball and heel corresponds with the small intestine. Check out this detailed chart from Healthline for more. How Reflexology May Help With General Health Problems Reflexology may be a good option for you if you experience any of the following: Premenstrual symptoms: A significant study demonstrated that foot reflexology could effectively reduce cramping and hormonal side effects. Participants were observed after 8 foot reflexology sessions. Blood pressure: Reflexology can sometimes reduce blood pressure in hypertensive patients. Don’t forget, your feet and your heart are connected in other ways too! Mental illness: Holistic foot care may reduce anxiety and depression symptoms in adults. Chemotherapy side effects: Foot reflexology may help reduce shortness of breath in cancer patients receiving chemotherapy. Can Foot Reflexology Treat Foot Conditions? Be sure to talk to your chiropodist if you are interested in trying new foot care treatments; this applies to reflexology or any type of unfamiliar service. It’s worth researching holistic foot care if you have any of these conditions: Plantar fasciitis: Reflexology techniques involving pressure points and trigger point release may reduce heel pain. Heel spurs: See note on plantar fasciitis above. Osteoarthritis: Holistic foot care may stimulate blood circulation, mildly relieving joint stiffness. Diabetic neuropathy / Diabetes Mellutis: Studies indicate that foot reflexology may help increase skin sensation and reduce blood sugar levels.

April 22, 2024

Age-Defying Foot Care: Keeping Your Feet Youthful at Any Age

When it comes to anti-aging routines, our feet are often overlooked. Yet, they are one of the hardest-working parts of our body and deserve just as much attention as our skincare regimen. As we age, our feet undergo natural changes that can lead to discomfort and mobility issues if left unchecked. In this blog post, we'll explore age-defying foot care tips to help keep your feet feeling youthful and vibrant at any age. 1. Maintain proper hygiene Good foot hygiene is the foundation of age-defying foot care. As we age, our skin becomes thinner and more susceptible to infections, making it essential to keep our feet clean and dry to prevent fungal infections and bacterial growth. Wash your feet daily with soap and water, paying close attention to the spaces between toes, and thoroughly dry them afterward to prevent moisture buildup. 2. Moisturize regularly Dry, cracked skin is a common issue that affects aging feet. To keep your feet soft and supple: Moisturize them regularly with a rich foot cream or lotion. Focus on areas prone to dryness, such as the heels and soles, and consider using products containing ingredients like urea or shea butter, known for their hydrating properties. For an extra treat, indulge in a weekly foot soak followed by a moisturizing foot mask to pamper your feet and lock in moisture. 3. Supportive footwear As we age, the fat pads in our feet naturally thin out, leading to decreased cushioning and shock absorption—this is known as fat pad atrophy. Investing in supportive footwear with ample cushioning and arch support is crucial for maintaining foot health and preventing discomfort. Look for shoes with a roomy toe box to accommodate any changes in foot shape, and opt for styles with adjustable straps or laces for a customized fit. Additionally, consider wearing orthotic inserts or custom-made orthotics to provide extra support and cushioning. 4. Consistent exercise Like the rest of our body, our feet benefit from regular exercise to improve strength, flexibility, and circulation. To keep your feet limber and mobile, incorporate simple foot exercises into your daily routine, such as toe curls, ankle circles, and calf stretches. Additionally, consider practicing yoga or tai chi, which can help improve balance and stability, reducing the risk of falls and injuries as we age. 5. Routine and regular check-ups Regular foot exams are essential for detecting foot problems or underlying health issues early. Schedule regular check-ups with a chiropodist or foot specialist to monitor your feet's health and address any concerns promptly. They can provide valuable insights and recommendations tailored to your needs, helping you maintain healthy, youthful feet for years.

April 18, 2024

Innovative Treatments for Common Foot Problems in 2024

Innovation has always been important in the healthcare world, with chiropody and innovative foot treatments being no exception! These days, with advanced foot care, you can enjoy pain management and comfort without resorting to a time-consuming ordeal like surgery. Let’s explore the services you can participate in thanks to innovation and great ideas! Innovative Treatments for Common Foot Problems in 2024 Confusing and lengthy procedures can cause you to neglect the foot condition you may be struggling with, so modern treatments should save you time and put you at ease! Here are some of the best innovative treatments available today: Shockwave therapy Custom orthotics Video gait analysis Onyfix Splinting and taping Shockwave Therapy Healthcare professionals have been using shockwave therapy to address musculoskeletal conditions since the 1980s. While the term “shockwave” can be off-putting, it’s a totally non-invasive procedure and most patients report very mild discomfort and no pain. Shockwave therapy is quickly shaping up to be one of the best Achille’s tendonitis, Morton’s neuroma, and plantar fasciitis solutions. It works by targeting injured tissues, boosting blood circulation and stimulating a natural healing response in our bodies. To learn more about shockwave therapy, click here. Custom Orthotics Orthotics date back to ancient civilization when humans started to realize their feet needed more support! As the centuries passed, they have become one of the most innovative treatments because now chiropodists and manufacturers can mold them to fit your specific needs. Custom orthotics treat a wide range of conditions and help correct your gait. To learn more, click here. Video Gait Analysis A video gait analysis uses technology and visuals to determine what type of unique gait (walking pattern) you have. Think of it as a much more advanced version of walking on a treadmill! It gives your chiropodist the insight they need to help you correct it and avoid pain as much as possible. To learn more, click here. OnyFix Imagine if you could alter your nail growth pattern without using invasive tools? Primarily used as an ingrown toenail treatment, OnyFix uses composite material to ensure your nails grow evenly and correctly! It’s one of the newest chiropody treatments and only became popular in North America within the past decade or so. To learn more, click here. Splinting, Taping and Correction Tapes, splints and other devices can help people manage foot deformities without surgeries. For example, patients often experience bunion relief with bunion correctors, which are both affordable and comfortable and put your toes in an optimal position. Splinting and taping can also do the same for various conditions! To learn more, click here.

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