The feet take a pounding on a daily basis. The anatomy of the foot is designed to absorb the shock of the body, but there are many stress factors that can create pain and irritation, causing arch problems. Specific precautions and exercise can eliminate and decrease pain and maintain healthy arches and happy feet. You should strive for a balance of sufficient strength and flexibility to allow proper function.
Anatomy
As the foot is designed for weight support and flexibility, its anatomy is complex. It has three arches. The first is the medial longitudinal arch, which is the high arch on the inside of the foot that allows for flexibility and give. This is the arch that is most commonly addressed when talking about the arch of the foot. The second arch is the lateral longitudinal arch, which is on the outside of the foot, and does not typically create many problems. The third arch is the transverse, or metatarsal, arch which runs along the base of the toes. This arch is often the culprit of forefoot pain. Tarsal and metatarsal bones, the ligaments which connect these bones, and the muscles and tendon within the foot and lower leg provide movement, support and flexibility.
Potential Problems
Arch pain can occur with too much flexibility or too little flexibility. You might also see problems associated with too little support to the arches or too much support to the foot, which does not allow for proper range of motion and mechanics. Excessive, repetitive exercise and pounding can create overuse and irritation. Improper footwear can play a role as well. If you spend all day on your toes, in high heels, the metatarsal arch takes an incredible load, and you can be at risk for an injury, such as a fallen metatarsal. This is when the bones of the arch are consistently stressed or not adequately supported and one or more drop out of correct position. The medial, or inner longitudinal arch, is at risk, if there is not adequate support and a constant stretch is created.
Precautions
Proper care should be taken to create adequate support for your feet, while eliminating excessive stress. It is important that shoes worn on a daily basis are comfortable and supportive. With athletic activity, you will want to get the proper shoes for that sport. Do not go beyond the recommended mileage or use. Shoes should not require a "breaking in" period. If they create pain, you have a fitting problem. The harder the surface, the more shock your foot absorbs. If you stand on hard floors all day at work, try a rubber mat to alleviate some of the stress. Always maintain the health and integrity of your feet with proper stretching and strengthening exercises.
Strengthening Exercises
Strengthening of the foot and arch should also include the surrounding body parts. The entire lower chain, including hip, knee and ankle, can play a role in foot and arch pain. With weakness, the position of the foot is not maintained properly, and improper bio-mechanics, or movement, put excessive stress on the arches. Maintaining muscular balance and adequate strength to support these structures is key. There are some specific arch strengthening exercises that are easy and helpful. Some of these include scrunching a towel with your toes, writing the alphabet in the air with your foot, leading with your big toe and moving your ankle through range of motion against resistance. A tension band is a great tool to use for resistance exercise, as it is easy to adapt to each range.
Stretching Exercise
Tight musculature is often the culprit of arch pain. Excessively tight gastrocnemius or calf musculature does not allow for adequate range of motion. This can create excessive tension on the foot and arch. The medial longitudinal arch can also become overly tight and rigid. If the supporting musculature is too tight, it can tug and pull, causing inflammation and, sometimes, bone spurs. A good stretching program to address this is mandatory to avoid and eliminate pain and potential long-term problems. A variety of stretches will work, such as dropping the heel over the edge of stairs, pulling the toes toward you with a towel and rolling a glass bottle or a plastic bottle full of water or ice, under the foot. These exercises are simple, yet effective.
