Arch Pain

What is arch pain?

There are two arches in your foot. The longitudinal arch runs the length of your foot, and the transverse arch runs across the width of your foot. The arches are made up of ligaments, which keep the bones of your feet in place. Arch pain can occur in one or both arches but occurs most commonly in the longitudinal arch.

How does it occur?

Arch pain most often occurs as a result of overuse in activities such as running, hiking, walking, and jumping. People who have flat feet, or people whose feet flatten and roll inward when walking (a problem called over-pronation) are more prone to arch pain. Arch pain usually comes on slowly. However, it can occur suddenly if the ligaments are stretched or torn during a forceful activity such as sprinting or jumping.

What are the symptoms?

The symptom is pain along the arch of the foot.

How is it diagnosed?

Your health care provider will examine your foot for pain and tenderness along the arch.

How is it treated?

You should place ice packs on your arch for 20 to 30 minutes every 3 to 4 hours for 2 or 3 days or until the pain goes away. Your health care provider may prescribe an anti-inflammatory medicine.

Your arch needs extra support. Taping your arch or using an extra arch support in your shoe may give you the support you need. Your health care provider may recommend shoe inserts, called orthotics. You can buy orthotics at a pharmacy or athletic shoe store or they can be custom-made.

How long will the effects last?

The length of recovery depends on many factors such as your age, health, and if you have had a previous arch injury. Recovery time also depends on the severity of the injury. Mild arch pain may recover within a few days to a few weeks, while severe arch pain may take longer to recover.

When can I return to my normal activities?

Everyone recovers from an injury at a different rate. Return to your activities will be determined by how soon your arch recovers, not by how many days or weeks it has been since your injury has occurred. In general, the longer you have symptoms before you start treatment, the longer it will take to get better. The goal of rehabilitation is to return you to your normal activities as soon as is safely possible. If you return too soon you may worsen your injury.

You may safely return to your normal activities when, starting from the top of the list and progressing to the end, each of the following is true:

• You have full range of motion in the injured foot compared to the uninjured foot.
• You have full strength of the injured foot compared to the uninjured foot.
• You can walk straight ahead without pain or limping.

How can I prevent arch pain?

Arch pain can be prevented by wearing shoes that fit properly and have proper arch support. Stretching your feet and arches before your activity will also help prevent this injury. You may need orthotics. Some people will need to wear orthotics all the time and others only during sporting activities.