While we never like to hear “arch” and “ouch” in the same sentence, we know arch pain is a fact of life for many.
Some people are born with low arches or flat feet and never have symptoms or pain while others suffer arch strain and even fallen arches. This can lead to pain in the heel, arch, or even the ankle.
Ultimately, conditions like Achilles tendonitis, Posterior Tibial tendonitis and plantar fasciitis can develop.
The Ouch in the Arch
The muscles and tendons in our arches can weaken or become injured as we age, after prolonged stress and injury, or gain weight. One of the biggest factors is foot abuse: wearing shoes that are not supportive enough for long periods of standing, walking or lifting. Concrete surfaces and high-heeled footwear are particularly notorious abusers.
Whatever the cause, aches, pains and even swelling of the arch can happen.
Also, if the arch falls, it shifts weight to the inner edge of the foot, which can make walking excruciating. (If you’ve ever bruised the bottom of your foot and tried to avoid the sore spot by walking on a different part of your foot for a day, you’ve probably gotten a taste of how uncomfortable this can get.)
Preventing Arch Pain: Exercise and Support
Changing exercise routines and using support products can help prevent pain.
Adding these exercises to strengthen and to stretch might help:
• You can use a towel for toe-grip exercises for strengthening.
• Balancing on one foot keeps foot muscles toned and responsive.
• Stretch the calf muscles to help the tendons that attach to the foot.
• Stretch the feet through the arches, using stretching aids if you like.
You can also make adjustments to your regular workout routine. For example, if you currently run on concrete you could switch to running on grass, or you could do less running and take up more lower-impact activities such as biking or swimming.
The second strategy is to make sure your foot has ample support. You can do this by using orthotics, arch sleeves, braces and/or wraps.
Of course shoes are important, too. Brands such as Orthaheel feature extra arch support and motion control. Athletic shoes are particularly important to get right, so look for walking and running styles designed for “low arch”, “pronating foot type”, and/or “orthotic friendly.”
Be sure to match the right type of shoe for the activity you’re doing, especially if it’s high-impact or otherwise strenuous.