Painful Lump in the Arch of My Foot [Exercises & Home Treatment]
The Painful Lump in the Arch of My Foot is most likely #1)Plantar Fibroma & #2) Plantar Fasciitis, but a “pebble- like mass” is usually #3) Fibromatosis!
- One of the top causes of heel pain is plantar fasciitis, this is damage to a ligament that holds your heel to your toes.
- There are also photos of heel spurs that can occur to the bottom of your heel (plantar fascia insertion) and the back of your heel (Achilles tendon insertion).
- Baxter’s nerve entrapment can also happen at the bottom of the heel.
- An underlying cause is an over pronated flatfoot, or an over supinated high arched foot.
- This can lead to the formation of a heel stress fracture( AKA calcaneus stress fracture.
Please click on the gallery for a guided tour through heel pain conditions!
Plantar Fibroma Overview:
- The most common cause of this lump is something called a plantar fibroma. This is a big ball of scar tissue like material.
- The second most common cause is plantar fasciitis.
- The third most common cause can be… many different things!
The Painful Lump in the Arch of My Foot: This is one of three potential causes:
Most likely to least likely bottom of the foot lump causes:
If you can feel a “pebble- like mass” it is most likely a plantar fibroma:
This is less common, but more like a lump than plantar fasciitis is.
- A plantar fibroma is a large nodule of connective tissue that is not a dangerous cancer.
- It is a harmless tumor that should pose no risk except irritating the bottom of your foot from pressure.
- If you feel as though the only way the pain will ever get better is to remove the nodule.
- It is possible to greatly decrease this pain, but eventually surgery may be necessary.
- The plantar fascia is a hard connective tissue formation at the bottom of your foot, when it sustains damage it can scar and swell into a big thick ball of tissue that feels like a tumor.
- This can feel like a hard pebble just under your skin. If can range from 2mm to 5 cm!
- We frequently encounter this in our clinic.
- When measured with an ultrasound we can quickly confirm whether it is a fibroma or something else that may be more dangerous.
Plantar Fibroma Treatment:
- If the lump is small then you can treat it as if though it were simply plantar fasciitis.
- We have developed a complete four stage treatment guide that will follow the bottom of your foot pain from the beginning all the way through the end no matter how far you have to go.
If You Have A Large or Multiple Plantar Fibroma:
Surgery may be the only option:
- If the Lump is large, SURGERY may be the only treatment.
- You should consult an experienced foot doctor or podiatrist as soon as possible to discuss your options.
Most likely due to plantar fasciitis if there is no “pebble-like mass” involved, but instead the ligament is very sore.
- This is an overuse injury.
- It is from too much stress on the ligament.
- The more your foot flattens, the more you work, the stiffer your are in your legs, the more likely you are to get plantar fasciitis.
- Plantar fasciitis might not always cause a huge lump, but it is the most common source of arch & heel pain.
- This can cause your arch ligaments to swell.
- This condition is #1 simply because it is just so common, but it is more of a swollen lump rather than a rock hard mass.
- The pain is usually concentrated on the inside sole of your foot extending to your heel.
- It can seem like a lump in the sole of the foot.
- This pain is due to inflammation & overuse of your foot ligaments.
- Over years and decades a bone spur can develop from the bottom of your heel.
- If you push hard onto the front of your heel or arch, it will feel painful.
- Pain in the morning when you wake up.
- Pain after rest.
- Seems like possible lumps on feet with pain.
- Pain usually gets much better after 15-20 minutes of moving around.
- Pain that gets better from anti-inflammatory medication.
- Pain that feels better after massaging the bottom of your foot.
- Pain that gets better after icing your foot with a frozen water bottle.
Treatment usually consists:
1)Confirm The Heel Pain 100%:
- Make sure that you have plantar fascitis before you treat it.
- Your podiatrist will be able to help you with this. But this is a very common cause of pain in the foot and ankle, probably the most common cause.
- It is especially frustrating to spend time & money treating something that you do not have!
2) Stop the Heel Pain:
- Decreasing inflammation is the most critical initial step.
- This is usually very successful at over 90%.
- Once the pain is gone, making sure it stays away is the next step.
- We can jumpstart this process with icing, anti-inflammatories, stretching and sometimes an injection if the pain is terrible for you.
- You wouldn’t stretch a really injured muscle and work it out right away, you know you need to let it rest first, so treat your fascia the same way!
3) Manage Your Foot Biomechanics & Inflammation:
- Abnormal biomechanics or unusual stress on your foot is usually to blame.
- This means heavy weight, long work hours, less flexibility than when you were a teenager.
- It is essential that you control your foot biomechanics:
- This is done through shoe selection, arch control, stretching & strengthening exercises.
- A great pair of over the counter orthotics and a really good shoe will usually be enough to get this done for you!
- We have had great success with shockwave therapy for plantar fasciitis.
5) Invasive Therapy:
- This is usually only needed in 5% of people.
- We rarely ever need to do surgery on your foot unless you have extra stuff going on like a huge spur.
- Find out if surgery may be needed, shockwave therapy or injections.
- Over 90% of people can be treated conservatively according to vast research data.
- So all that is left is to start your treatment!
- Four Stage Treatment Plan
Bottom of the Foot Cancer:
- The only thing to say here is… go see your podiatrist!
- Don’t mess around with this.
- This is very, very rare.
- Usually you don’t have anything to worry about as these are extremely rare, but there is always comfort in known for sure.
- In our office we would definitely screen it with an ultrasound and possibly even send you for an MRI or perform a tissue biopsy.
- If you are worried, it is better to make 100% sure.
- If you have a hard discrete bump, it is likely a fibroma; but cancer must be ruled out.
Other Minor Causes:
Best Plantar Fibroma Products:
- There are usually two phases to treating plantar fasciitis pain.
- The two phases of treatment include controlling the acute inflammation, and correcting the biomechanics which led to the problem in the first place.
- If the tendons and ligaments are inflamed, they are almost frozen in place and cannot function properly.
- Once the inflammation is decreased, we need to correct the bio-mechanical causes to ensure that they can never become over worked and inflamed again!
- This doesn’t matter whether it’s plantar fasciitis, plantar fibroma, sore bottom of foot, or even Achilles tendon pain. Treatment is all roughly very similar.
Plantar Fibroma Cure & Natural Treatment:
Massage & Ice Products:
- Ice is the an excellent option that can be safe for almost everyone.
- There is some debate whether icing is worth doing, but for chronic pain this can help limit the need for medications and keep your options open.
- This works great for your arch, less for the ball of the foot.
- Manual massage on the plantar fibroma is a natural treatment that can also be considered physical therapy for your plantar fibroma.
- This works to break up the plantar fascia nodule. This works well for small plantar fibroma nodules.
- The more muscle and ligament tissue there is, the better ice will work there.
Menthol Based Gels:
- Biofreeze is one of our favorites.
- These gels have been studied to work 2x as long as ice.
- This works great for the ball of the foot.
- This can be very effective for pain relief, but this will not make the actual nodule go away.
- These can work great for loosening your muscles.
- This allows less tightness and pressure onto the plantar fascia and heel.
- This is very effective for the arch, the gastrocnemius or calf muscle and for the hamstring and thigh muscles.
- This also works very well for the gluteus muscles if you are having butt cheek or hip pain.
- The massage stick can break up lumps in your plantar fascia and small plantar fibroma nodules.
Remove the Plantar Fascia Stress:
- The key is to prevent future pain stress and trauma to the plantar fibroma nodule.
- This means keeping you active while keeping stress off of your plantar fascia tendon. This will prevent future re-injury and development of plantar fasciitis.
- If you can get rid of the pain and swelling, this will let you start walking normally.
- If you can walk normally, the vast majority of your pain should gradually start to go away.
- The best way to ensure that your plantar fascia, foot and ankle ligaments are not overworked is to support them.
- The best way to support them is to use great orthotics and great shoes.
- Some people may also need to rely on supportive ankle braces and other supportive modalities.
Best Shoes for Plantar Fibroma Pain:
- Getting a great supportive pair of plantar fibroma shoes will make sure that there is pressure removed from the heel and plantar fascia region.
- This is especially important if you have plantar fasciitis, heel spur pain or Achilles tendonitis as well.
- Consider plantar fibroma shoes combined with a good supportive orthotic for best pain relief!
- The following link will show you what our favorites are.
Best Plantar Fibroma Insoles:
- These are our recommended orthotics for plantar fibroma pain.
- Custom orthotics can work very well, but they should not be a first line of treatment due to the cost.
- There are different types for different shoes.
- Women’s shoes usually need a less bulky orthotic, but allow for less correction.
- A full length orthotic requires a running shoe, boot or comfortable walking/dress shoe.
- We recommend doing everything you can to get a good supportive shoe that can fit a full length orthotic.
- A further home remedy tip for plantar fibroma pain is to cut out a hole where the nodule is using scissors or a knife. Be careful and start with a very low cost orthotic.
Best Full Length Plantar Fibroma Orthotics:
- These will only work in wider shoes or a good supportive running shoe.
- This will not work in sandals, flats or most women’s dress shoes.
Best Dress Shoe Plantar Fibroma Orthotics:
- These are a great choice for dress orthotics.
Best 3/4 Length Plantar Fibroma Orthotics:
- These are great options for women’s dress shoes and thinner shoes.
- These are not the most supportive pair of orthotics.
Get A Great Dynamic Stretch:
- It is possible to stretch on your own, but these products can also really help!
- This will take pressure off of the ball of your foot.
- This is a for of plantar fibromatosis physical therapy that breaks up the scar tissue.
- We personally prefer this method of stretching.
Get A Great Static Stretch:
- These devices are great for stretching while you are resting.
- This is a very good plantar fibroma physical therapy that you can do at home.
- This will also help take pressure off of the ball of your foot.
- This works great for plantar fasciitis.
- It can be used while watching TV or at night time.
Best Heel Compression Brace:
- A good compression brace can stabilize your foot from turning outward.
- This prevents your foot from pronated.
- Pronated foot will turn your foot outward in your foot will rub on the outside of the shoe.
- For many of her patients this has solved their pain and is very comfortable to wear inside your shoe.
- This solves both pain and outward pronation for a relatively low cost.
Table could not be displayed.
Best Heel Stability Brace:
- Stability brace goes little bit further than the compression brace to stop your foot from turning out.
- This takes pressure off of your heel and plantar fascia.
- At the same time this is a little bit bulkier and does not affect every shoe.
- We find people are little bit happier trying the compression brace before the stability brace.
Table could not be displayed.
Severe Plantar Fibroma Pain:
- If you think you might have a broken heel, a calcaneal stress fracture or something of similar severity, these products might help!
- Always remember to see a foot and ankle specialist like a podiatrist if you are having plantar fasciitis or more severe pain!
Plantar Fascia Tear, Broken Heel Bone, Achilles Tendon Tear:
- If you have a traumatic injury such as a torn plantar fascia ligament, calcaneus stress fracture, heel fracture or insertional Achilles tendon injury: consider protecting your foot!
- The best way to do this is of course to see your podiatrist and get evaluated with an x-ray, ultrasound and potentially even an MRI or CT scan.
- If you are unable to do so it may benefit you to be in a cast, fractured boot, or even keep the weight off of it with a rolling knee scooter or other protective devices.
- We as podiatrists frequently take patients off work for very long period of time when they suffer a traumatic injury, unfortunately there is no other way around us in labor jobs.
- If you have a sit down job there are ways to get people back to work quicker, but this can be very difficult otherwise.
Heel Injury Boot Treatment:
- There are pros and cons to using a boot to treat your heel injury. If you are immobilized too long the cons are that you will gradually become stiff and overworked to your other leg. The Pros are that you injured heel will hopefully have a chance to gradually heal!
- Our favorite fracture boots and their supplies:
Offloading and Scooter treatment:
- These are favorite knee scooters and walking devices.
- If your plantar fibroma pain is severe, offloading it can be very effective until the pain calms down.