1. Rule Out Medical Problems
There are several medical issues that can affect the level and frequency of arch pain. People with flat feet (pronated foot) are usually aware of the problem early on, but other issues may not be so obvious, including plantar fasciitis (damage to the arch ligaments) and tarsal tunnel syndrome (an ankle problem, actually, although the pain defers to the arch). Other medical issues, such as osteoarthritis, can also cause inflammation and pain in the arch.
There are several medical tests that can help determine the cause of arch pain. X-rays and bone scans are both common, but most doctors determine the cause of arch pain simply by manipulating the foot and identifying the exact location of the pain. Once the reason for the pain has been determined, a doctor will teach you any exercise you need to do and prescribe medicine or special footwear.
2. Pamper Your Feet
Certain types of shoes severely increase your chances of developing arch pain. Low-quality sport shoes, for example, may not provide enough arch support to prevent inflammation of the tendons. High heels are also notorious for their lack of support and for the impact they have on the intensity of the pain. High boots or shoes that are too tight can lead to arch pain because they don't allow the foot to acclimate properly to the footwear.
Even with high-quality shoes, you may still suffer from arch pain, which is why the use of special shoe inserts can both prevent and alleviate arch pain. Over-the-counter arch support inserts are the most common ones and most people do well enough with them. People with severe pain may require custom orthopedic arch support inserts.
3. Get Ready to Exercise
Simple stretches and strengthening exercises can do a lot to help with arch pain, especially if performed daily as a preventive measure. Exercising the calf and the muscles and tendons around the ankle can also help. An example of a simple exercise that can help prevent arch pain is to place a foam roller under your feet and to use it to massage the arches while sitting at your desk.
