Pain in the arch of your foot can keep you from exercising and even affect your ability to walk normally throughout the day. Your doctor will be able to give you a proper diagnosis and treatment program, depending upon the cause. But most cases of arch pain can be treated and prevented with simple stretching exercises you can do at home.
Identification
Each of your feet contains three arches: the medial longitudinal, the transverse and the outer, or lateral longitudinal arch. The outer lateral longitudinal arch is rigid and serves to help stabilize your foot when put bear weight on it. Pain in this arch is often accompanied by a burning sensation and is most often caused by plantar fasciitis, an inflammation of the band of tissues on the bottom of your foot crossing the arch. Stretching is an effective way to treat this condition, and in one study, published in "Foot and Ankle International" in 1994, 29 percent of patients reported stretching was the treatment that helped the most.
Gastrocnemius Muscle Stretch
Treating arch pain often involves stretching and strengthening various muscles in your legs and feet to help prevent additional pain flare-ups. One such stretch involves the gastrocnemius muscle in the back part of the lower leg. To perform a gastrocnemius muscle stretch, stand in a wide stance with the leg to be stretched in back of you and the other leg forward. Lean forward against a wall, keeping both heels flat on the floor. Hold for 10 seconds initially and work your way up to 45 seconds. Repeat three to five times.
Plantar Fascia Stretch
To stretch the actual plantar fascia, sit on the floor or a chair and hold the affected foot. Pull the toes with your hand toward you, hold for 30 seconds and repeat up to five times. An alternative is to sit on a chair with your feet flat on the floor and raise the toes and ball of your foot off the floor while keeping the heel flat. Hold for five seconds and repeat.
Rolling Plantar Fascia Stretch
An easy way to stretch the arch is to roll it repeatedly over a round object like a ball, a barbell, a rolling pin or a can while applying downwards pressure. If you use a can from the freezer, it can double as ice-pack therapy for the painful arch.
Stretching On a Step
Stretch your foot by standing with both feet on the edge of a stair and slowly lower your heels down below the step until you feel a stretch in the arch. Hold for 15 to 60 seconds, but do it gently and do not overstretch, or you could do more damage. When you feel stronger with less pain, progress to lowering one foot at a time.
Towel Stretch
Sitting on the floor with your legs outstretched flat in front of you, wrap a towel around the affected foot and pull the ends of the towel toward you, curling your foot and toes in the process. Repeat 10 to 20 times. You can also try a towel pickup stretch, by keeping your heel on the ground in a standing position and then picking the towel up from the ground with your toes. Picking up marbles and coins with your toes in the same manner is an alternative that is also effective.
References
- Cleveland Foot and Ankle Institute: Common Foot Problems & Causes
- North DeKalb Orthopedics, PC: Arch Pain
- Sports Injury Clinic: Stretching for Plantar Fasciitis
- American Academy of Family Physicians; Treatment of Plantar Fasciitis; Craig C. Young, M.D., et al.; February 2001
- "Foot and Ankle International"; Conservative Treatment Of Plantar Heel Pain: Long-Term Follow-Up; M. Wolgin, et al.; 1994
