Considering your feet take a pounding while engaged in most types of exercise, it's not surprising that arch pain is a common problem. Common causes of arch pain include improperly-fitting footwear, improper form, flat feet and overexertion. Taking simple self-care measures can help both treat and prevent painful arches in most cases. If the pain doesn't respond to treatment, or occurs repeatedly despite taking preventive measures, consult a sports medicine doctor to evaluate the problem.
Cramps
Cramping is marked by a tight, painful feeling in the arches of your feet due to a strong contraction of your muscles. The pain from a cramp can be mild or severe, depending on the intensity of the cramp. Cramps can last for several minutes but may come and go throughout the day. To treat a cramp, grab the arch and press or massage it until the cramp goes away. Stretching your foot may also help. The exact cause of cramps is unclear, but dehydration, electrolyte imbalances and muscle fatigue can all increase the likelihood they will occur.
Plantar Fasciitis
Another common cause of arch pain is plantar fasciitis, which is primarily the result of your calf muscles being too tight, according to Sportsinjuryclinic.net. Tight calves alter your form when moving, resulting in an overstretching of the tissue beneath your feet, which is medically referred to as the plantar fascia. The overstretching of your plantar fascia can cause degeneration of the tissue, resulting in pain in the heel and arch of the foot. To treat plantar fasciitis, apply ice to the affected area for 15 to 20 minutes at a time, three to four times a day after exercising. Rest until the pain is gone. In the meantime, avoid any unnecessary activity and gently stretch your feet once the pain has dissipated to ensure the plantar fascia doesn't stiffen. Engaging in activity that is less stressful on your feet, such as swimming, can help keep you in shape until you return to your regular exercise.
Injury
While not as common as cramping or plantar fasciitis, injury to the arch of you feet can occur. In most cases, the injury is the result of torn plantar fascia, but it can also be inflammation of the tendon that connects the plantar fascia to your heel. If one of your bones has a stress fracture, it can also cause pain. The pain from injury is typically a sharp pain, but may be a dull, constant pain if the injury is minor. Injury can be treated by resting your feet, icing the affected area and compressing it with a bandage until the pain goes away. Keep your feet elevated to help the healing process. Consult a doctor if the pain does not get better after two days.
Prevention
The most important thing you can do to prevent arch pain after exercise is to wear footwear that fits properly. If you have old or tattered shoes, throw them out and buy new ones. If you have flat feet, adding inserts that offer arch support can help. Ensure that your shoes are not too tight and are laced properly. Warm up before exercising and stretch your legs and feet both after your warm up and after you are finished exercising. Drink plenty of water before during and after exercise to ensure proper hydration and electrolyte balance. Pace yourself during exercise and avoid pushing yourself to the point of fatigue. Consider participating in activity that is less stressful on your feet, at least part of the time.
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