Ice: Regular use of ice packs, or placing a frozen bottle of water under your foot helps to reduce pain under foot arch and swelling - 10 mins max per application.Strengthening Exercises: to improve the strength, stability and endurance of the foot muscles helps to support the foot arches and thus reduce pain.Stretches: to reduce the tension in the muscles can really help to reduce cramps and pain in foot arches, particularly if you get morning foot pain.Typical treatment for pain under the foot arch includes: Treatment for foot arch pain will depend on what is causing the pain on the bottom of the foot. Lateral Longitudinal Arch: found on the outer side of the footĪnything which affects the position of the arches can lead to foot arch pain and discomfort on the bottom of the foot.Medial Longitudinal Arch: the higher of the two found in the inner side of the foot.There are two main arches in the foot, the longitudinal arch (indicated in pink on the diagram) which runs down the length of the foot, and the transverse arch (indicated in green) which runs across the width of the foot. The arches of the foot support the foot and control how the forces associated with activities like walking are transferred up and down the leg. The tarsal and metatarsal bones fit together in the middle of the foot and are supported by various ligaments, muscles and tendons to form the foot arches. Foot Lumps: there are a number of conditions that can cause a lump in the arch of the foot that may result in bottom of foot pain.They typically cause pain in the bottom of the foot, particularly towards the heel Bone Spurs: hard outgrowths of bone that develop in response to irritation.Peroneal Tendonitis: inflammation of one of the tendons causing outside foot arch pain, although the pain may not always extend into the bottom of the foot.This is a common cause of ongoing outside bottom of foot pain Cuboid Syndrome: where one of the small foot bones shifts out of place, often from an ankle sprain.Other possible causes of bottom of foot pain include:
Trench foot develops with prolonged exposure to damp conditions, poor foot hygiene and sweaty feet and typically affects hikers, festival-goers & runners.Ĭommon symptoms of trench foot include swollen, white/grey feet, prickly pain under foot arch, numbness, pins and needles, blistering and possible gangrene if left untreated.įind out all about the common causes, symptoms and treatment options, including which celebrities have suffered from it, in the Trench Foot section.
Also known as Immersion Foot, trench foot is caused by tissue & nerve damage due to reduced blood flow to the feet. Trench foot tends to cause pain on the bottom of both feet. If your pain is more in the ball of the foot than the arch of the foot, then check out the Ball Of Foot Pain article.
#Top arch pain in foot how to#
So let's look at the most common causes of pain in the foot arches, and how they present, then we'll find out more about how to treat them. There are a number of different things that cause bottom of foot pain, and pain under the foot arch is common in athletes, particularly those who like to push themselves to their limit. There may also be lumps and bumps underneath the foot. Weakness and tightness in the foot muscles changes how the forces go through the feet and up the legs so foot arch pain is often associated with back and knee pain too. This is because the muscles and tendons that support the foot arches have to work hard to stabilise the foot and can quickly fatigue resulting in pain on the bottom of the foot. Foot arch pain is a common problem, largely due to the amount of pressure going through our feet, especially if you are on your feet a lot.
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