Foot Arch Pain

Foot Arch Pain: Plantar fasciitis & heel pain is researched massively. Research essentially guarantees 90% success in non-surgical treatment!


What Is Foot Arch Pain?


There are many theories to the causes of foot arch pain:




  • But essentially all are related to inflammation.
  • This is just like muscle back pain or a sore pitching arm.
  • The pain is most obvious on your foot because it supports your entire body!
  • Decreasing inflammation will effect compartment pressure & nerve irritation.
  • There are many theories, but research shows treatment is 99% effective!


 Sore Foot Arch In The Morning
Inflammation is due to your immune system attempting to repair the tissue. It just never catches up to the years of damage and stretching!


Inflammation Of The Foot Arch Or Heel:


Inflammation of the arch, heel and bottom of the foot is plantar fasciitis.


  • The ligament across the bottom of your foot is the plantar fascia.
  • If this ligament becomes irritated, it will swell and become sore.
  • Think of it like a old elastic that cracks as it stretches.
  • This stretching causes pain, but can not heal in time for you to start walking again.
  • This happens for years and eventually your plantar fascia is stiff, scarred and stiff.


The goal of this treatment guide is to relieve your plantar fascia!



Foot Arch Pain
Foot Arch Pain Is caused by constant stretching of the plantar fascia. Think of it as an old rubber band that will crack everywhere when stretched.



Causes Of Severe Foot Arch Pain:


These are all inter-related to inflammation:


1) Sore Foot Arch In The Morning:


  • If you have a sore foot arch in the morning, it is inflammation.
  • It is also after sitting, resting or sleeping.
  • Your body is attempting to heal the arch at night, but can’t do it in time.
  • This one of the hallmark features of plantar fasciitis.
Sore Foot Arch In The Morning
If you have a sore foot arch after napping, this essentially guarantees plantar fasciitis!



2) Inner Arch Foot Pain:


  • Inner arch foot pain is the most common attack site of inflammation.
  • This is still essentially guaranteed to be plantar fasciitis.
  • This is a site of high tension on the foot.
Inner Arch Foot Pain
All of these areas are common for inner arch foot pain.

3) Central Heel & Arch Pain:


  • This is the 2nd most common site of pain.
  • This is the site of the famous bone spur.
  • The bone spur is just proof of years of arch pain!



4)Bone Spurs On Bottom Of Foot:


  • A bone spur on the bottom of the foot is proof of chronic stretching
  • The fascia, not the spur has been proven to cause the pain.
  • If you treat the inflammation, the heel spur should not cause pain.
Bone Spurs On Bottom Of Foot
The heel spur is proof that your plantar fascia has been pulling on it for years. Maybe even decades!

5)High Arches Foot Pain:


  • High arches will lead to altered foot mechanics.
  • This will present a different strain across the bottom of your foot.
  • This might not always be inflammation pain.


6)Collapsed Arch Or Fallen Arch:


  • This is one of the biggest causes of foot arch pain.
  • This leads to chronic stretching of the plantar fascia.
  • The plantar fascia will become highly inflamed.


Collapsed Arch Or Fallen Arch
A collapsed arch or a fallen arch greatly increases the odds of inflammation.


6)Sharp Pain In Foot Arch:


  • A sharp pain in the foot arch usually means nerve irritation.
  • This can also cause numbness, burning, tingling and inflammation.


7)Foot Arch Pain Running:


  • Running increases your body weight 2-3x with each step.
  • This is exactly like standing or walking, but puts more strain across the bottom of your foot.
  • The arch will hurting running and walking before just during rest.
Foot Arch Pain Running
If the foot arch pain is only there during running, it might be at a lower level. This still confirms inflammation! It’s just not severe enough to cause pain while resting yet. Treatment is still the same!



Foot Arch Pain Treatment:


This is a 4 stage guide:

  • Stage 1 decreases pain and achieves 50-60% success.
  • Stage 2 focuses on exercises and achieves 70-80% success.
  • Stage 3 focuses on support & shoes and achieves 80-85% success.
  • Stage 4 focuses on invasive treatment and achieves 99% success.


There Are 4 stages for Foot Arch Pain Treatment:



1)Foot Arch Pain Relief:


  • This stage alone gives 50-60% relief!
  • This is the stage that focuses on decreasing the pain!
  • It will take a couple days or weeks to decrease the pain.


Sore Foot Arch In The Morning:


  • This is when the plantar fasciitis is most painful.
  • It hurts for 15-20 minutes until your blood starts flowing.
  • Massage, icing & stretching all work great!


A)Massage Bottom Of The Foot:


Pain Under The Foot Arch
Pain under the foot arch will be relieved by basically any massaging! Don’t buy something expensive, use a tennis ball or golf ball even.



  • Bend the big toe up to stretch out the fascia.
  • Any massage will work! Repeat, all of these methods will be effective!
  • Use your hands.
  • Use a tennis ball.
  • Use a rolling pin.
  • Use a frozen water bottle.
  • After 5-10 minutes it will start feeling better.

My recommendation: Freeze a water bottle and roll it on a towel under your arch while watching tv.



B)Ice The Bottom Of The Foot.


Foot Arch Massage
Any foot arch massage will get you feeling better fast! All that you need is to get the blood flowing into the tissues.


  • Do this 2-3x a day for 1-2 weeks.
  • It takes this long for the inflammation to die down.
  • Icing 2-3x per day for about 15-20 minutes will decrease the flow of inflammatory cells into the muscle.
  • Afterwards the arteries will vasodilate further flushing out inflammatory cells from the region.
  • Ice has deeper penetrating power than heat.



C) Topical NSAIDs or Analgesics Under The Arch:


Foot Arch Pain Treatment
Topical anti-inflammatories may be the answer you are looking for! This is not just for pain relief, but to increase healing!


  • These can be over the counter or podiatrist prescribed.
  • These are the equivalent of Aspirin or Ibuprofen but in topical form.
  • Apply them to the arch to decrease inflammation in the area.



D) Oral NSAIDs:

painful foot arch treatment
A painful foot arch should get much better with the correct anti-inflammatory dosing and correction.


  • These include Ibuprofen & Aspirin.
  • This can be over the counter or prescription.
  • Do not take these unless instructed to do so by your physician or podiatrist.
  • Take a 1-2 week course to attempt to decrease the inflammation and speed up your healing time.
  • Take 2-3x doses per day as instructed, this builds up anti-inflammatory enzyme levels in your system.
  • Taking just 1-2 pills and then stopping does nothing for inflammation!



 E) Continue For 1-2 Weeks.


  • If it is still too painful for stretching.
  • Go see a podiatrist.
  • Stronger medication or further diagnosis is necessary.
  • If this did work, move onto step 2!



2)Foot Arch Pain Exercises & Stretches:


  • This stage gives 70-80% relief!
  • Once the pain is gone, you can start performing stretching and exercising!
  • This is the most important part in keeping the pain away.



A) The Goal Of Stretching:



  • The foot is like a piece of wood that bears weight.
  • With central force, the bottom elongates and the top compresses.
  • This happens in the foot with push off.
  • The Achilles tendon and the foot are pushing up on the edges.
  • And your body weight is pushing down in the middle.
  • Tension can be decrease through decreasing force on the Achilles and the ball of the foot



B) Stretching Decreases Toe Off:


  • Hamstring, calf & plantar fascia stretching takes stress off your plantar fascia.
Foot Arch Pain Stretches
Normally the pushoff stage should be 1/3 of your walking. But if you have a tight hamstring, achilles tendon and plantar fascia, it is much higher. The more you spend in pushoff, the more stressed your plantar fascia is.


  • This is the main principle behind barefoot running.
  • Studies show that with barefeet, we pushoff less.
  • This means less plantar fascia pain.
  • But we will stick to just the stretching!
Foot Arch Pain
The more time you spend in pushoff, the more pain and stress your plantar fascia will recieve. This is the main principle behind barefoot running!


  • Any stretches to the hamstring, calf and plantar fascia will decrease toe off.



C)Stretching Decreases Both Tension & Toe Off:


Inner Foot Arch Pain
The toe off phase puts increased strain on your plantar fascia. This chronic overstretching contributes to plantar fasciitis.


So we can now see that stretching has 2 effects.


  1. Less plantar fascia tension.
  2. Less toe off.



D)Plantar Fasciitis Stretching Exercises:


  •  All stretches should be for 15-30 seconds until tightness, 2-3x for the plantar fascia.
  • Pick either the stair stretch or the towel stretch.
foot arch stretches
Either the towel stretch or the stair stretch will take care of your plantar fascia and your calf muscle.


  • There is not secret to stretching.
  • All stretching is good.
  • Just don’t bounce and if there is pain, don’t push it!
Plantar Fasciitis Stretching Exercises
The towel stretch specifically targets the plantar fascia. Do this for 15-30 seconds while watching TV. If painful, continue with more anti-inflammation steps.


  • Stretching will take a long time, weeks and months!
  • This will keep you pain away and make you feel more athletic than ever!
  • Studies show stretching is the single most important thing to keeping the pain away.



E) Achilles Tendon Stretching Exercises:


Foot Arch Pain Stretches
The stair stretch works both the plantar fascia and the calf. You can do this one or the towel stretch.


  • Stretch your calf muscle as well as the plantar fascia.
  • Most stretches work both the plantar fascia and the Achilles tendon.
  • All stretches should be for 15-30 seconds until tightness, 2-3x for the calf.
Foot Arch Pain Exercises
Any stretch that puts tension across your calf will eventually get you flexible. After a couple weeks you will start feeling more and more flexible!


  • Stretching will take a long time, weeks and months!
  • This will keep you pain away and make you feel more athletic than ever!
  • Studies show stretching is the single most important thing to keeping the pain away.



F) Hamstring Stretching Exercises:


  • It is also extremely important to stretch out your hamstring.
  • All stretches should be for 15-30 seconds until tightness, 2-3x for the plantar fascia.
Foot Arch Exercises
An essential foot arch exercise it stretching your glutes and hamstrings. The more you bend at you hip, the more the hamstring stretches.


  • You can also do the hamstring stretch without a towel:
Foot Arch Exercises
Hamstring stretch without a towel.


  •  My personal favorite hamstring stretch:
Calf and Foot Arch Exercise
This is my favorite as it stretches both of your hamstrings at the same time.



F) How Long To Keep Stretching:


  • Pick one plantar fascia, one calf and one hamstring stretch.
  • Stretch each muscle for about 1 minute per day (2-3x 15-30 seconds)
  • In a couple weeks you will feel extremely flexible.
  • This will take pressure off you plantar fascia and joints.
  • This will help you walk much easier.
  • Stretching is the secret to great walking biomechanics and foot or leg pain!



G) Foot Arch Nigh Splint:

Foot Arch Pain Night Splint
A night splint essentially stretches your fascia and calf muscle for you at night.


  • A night splint is something you wear at night.
  • This will keep your calf and plantar fascia gently stretched while you sleep.
  • If you prefer to spend money rather than stretching 3 minutes per day, it works very well!



3)Foot Arch Pain Support & Shoes:


  • This stage gives 80-95% treatment!
  • Once you regain some flexibility, support is needed!
  • This means good over the counter arch supports.
  • It also means a proper pair of shoes to keep the pain away.



A) Arch Support Shoes:


  • Get a good running shoe.
  • Make sure it has a stiff base.
  • May sure it is not too flexible.
  • Make sure there is enough room for your big toe and pinky toes.
  • The heel counter should be rigid.
Foot Arch Support Shoes
You can’t go wrong with Asics, New Balance or Saucony shoes. Just make sure they fit well!



B) Fit You Arch Supporting Shoes Properly:


  • Fit your shoes in the evening.
  • Your feet are the most swollen at night.
  • Use a Brannock device to measure your size properly.
  • Measure your foot length.
  • Measure your arch length.
  • Measure your foot width length.
Foot Arch Pain
Use this device! Measure all 3 sizes of your foot. Get the store employee to help you the first time.



C) Foot Arch Support:


  • Get A good rigid over the counter foot orthotic.
  • There are many crummy brands out there.
  • Get a rigid pair that supports the arch.
  • This is extremely important.
Foot Arch Support Orthotic
Foot Arch Orthotic Support is essential in keeping your plantar fascia from stretching.



4)Foot Arch Surgery:


  • The remaining 5-10% or so of people may need invasive workup.
  • At this point it may be more than plantar fasciitis.
  • There might be plantar fascia degeneration or nerve damage.


Treatment Options:

Plantar Fasciitis Lithotripsy


Plantar Fibroma Fasciitis Pain:

When you plantar fasciitis actually develops nodules, this video is for those nodules!