1. Identify the Origin of the Pain
Heel and arch pain are pretty common occurrences at almost any age. Whether caused by intense physical activity, standing too long or medical issues such as plantar fasciitis (inflammation of the heel structure), understanding what is causing the pain is the first step in changing your lifestyle. The most common reason for heel and arch pain is impact. People who run, walk a lot or spend an unusual amount of time standing on hard surfaces are more prone to pain. While you may not be able to directly change these things, you may do things to change the impact they have on your body by choosing better shoes or finding a different type of sport.
2. Worry About the Small Stuff
Most of the things you can do to prevent arch and heel pain take little to no effort. For starters, you can try getting shoes that fit better. Footwear that is too big or too small will not provide enough support and can lead to inflammation or wear of the tendons that support your arch. Shoe soles that are too thin can also contribute, as they won't absorb the impact of walking or running. This can be easily solved by buying new shoes, adding a padded shoe insert or choosing thick socks. Even being overweight can affect the intensity of your heel or arch pain, as the pressure on your feet increases along with your weight.
3. Take Charge of the Pain
If your pain is due to a medical condition such as inflammatory conditions, tarsal tunnel syndrome or excessive pronation, chances are the pain is present almost all the time, although the intensity may go up and down depending on factors such as weather, activity level and your overall health. In these cases, it makes sense to do daily exercises to help strengthen the tendons surrounding the arch. A simple stretch of the foot can be done by keeping your heel flat against the floor while trying to climb up the wall with your toes. For flare-ups or days of more intense pain, nonsteroidal anti-inflammatory medication or an ice pack can help keep the discomfort under control and prevent it from escalating to something worse.
