Family Health

7 Ways to Alleviate Foot Arch Pain (and some reasons why you have it)

Written by andy

Foot arch pain is more common than you think. Here’s why you have it.

For many people, the constant use of their feet can lead to foot pain. Pain, particularly in the arches, is a very common problem. Foot arch pain can stop you from exercising, and it can make it difficult to even walk or drive. Understanding the causes of the pain can help you to know how to treat the real problems.

Some of the things that can cause foot arch pain include:

  • Plantar fasciitis
  • Arthritis
  • Flat feet
  • Tendinitis
  • Sprains and strains
  • Bunions
  • Bursitis

Knowing what’s causing the pain in your arches makes it easier to deal with the problem before the pain sets in.

READ MORE: 11 Reasons for Knee Joint Pain

Here are a few ways to alleviate the foot arch pain:

  1. Wear inserts. Inserts add extra cushioning to your shoes, and they can reduce the pain that comes from being on your feet all day long. If you spend a lot of time standing, inserts are a good investment.
  2. Change your shoes. Old or worn-out shoes can place extra strain on your arches or wear at your feet. Buying a new pair of shoes is a great way to prevent wear and tear. The new shoes will offer your feet much better cushioning and arch support.
  3. Adjust the shoes. If you have flat feet, you may need to send the shoes to a podiatrist for orthotic inserts. It’s a bit pricey, but it will ensure you use a pair of shoes that is designed specifically for the unique curvature or arching of your foot.
  4. Give your feet a break. Put them up on your desk, coffee table, or bed. Raise them above the level of your heart and let the blood drain from them for a few minutes. Give your feet time to rest after vigorous exercise, and they’ll be less likely to ache.
  5. Be careful when you exercise. A lot of high-impact exercise can do serious damage to your feet, especially if you have flat feet or unusual arching of the foot. Make sure you’re wearing the right shoes, and only do low-impact exercises, at least until your feet are accustomed to the higher-impact workouts.
  6. Use a cane or brace. This may not sound pleasant, but it’s the best way to prevent serious foot arch pain. A cane can offer support to take the weight off your feet, knee, or lower back, and can help to make walking easier. A foot, ankle, or knee brace will also help to support the injured joint that is throwing off your gait and causing the foot pain.
  7. Take a painkiller. In cases of serious foot arch pain (like that caused by plantar fasciitis), your doctor may recommend an injection of a local anesthetic and steroids to the hurting area. However, if the pain isn’t too bad, try taking a painkiller that will relax your muscles. Pair it with a bit of rest, and you should find the foot pain goes away on its own.

If your foot pain is severe or persistent, it’s a good idea to visit your podiatrist to find out what’s causing the pain. It may be minor, or it could end up being something more serious in the long run!


About the author


Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise--he does so six days a week--and loves to share his passion for fitness and health with others.

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