The Arches Of My Feet Hurt

Overview
Your foot has an incredible design. All of the parts fit together in such a way as to be flexible and moveable while still being very strong. One of the important parts of the foot is your arch. Located in the middle of your foot, it is slightly raised off the ground and helps you absorb the impact of every step. Sometimes, however, it can ache and make walking or standing around very uncomfortable.


Causes
Often, tarsal tunnel syndrome is misdiagnosed and confused with plantar fasciitis. Tarsal tunnel syndrome is when the tibial nerve which runs through the ankle, is pinched as it passes through the flexor retinaculum, the supportive band that surrounds the ankle joint. The symptoms of tarsal tunnel syndrome are often limited to the ankle but the since the nerve passes through the entire foot it can cause arch pain. Arch pain associated with foot strain is mainly caused by a pronated foot (rolls inward) or a flat foot. These are usually not singular causes of arch pain, but in combination with other factors, arch pain may result.

Symptoms
Bones and ligaments work together to form joints, and bones are joined together by ligaments. Strains occur in ligaments. In the arch, there are ligaments that are located at the ends of each bone. These ligaments connect the bones to other bones on both ends and on the sides. Point tenderness and looseness of a joint are indicators of a sprain. Fractures are indicated by point tenderness that may be severe over the area of bone that is affected. There may be a distinguishable lump or gap at the site of the fracture. A rotated toe or forefoot may also be a sign of a fracture.

Diagnosis
The doctor will examine your feet for foot flexibility and range of motion and feel for any tenderness or bony abnormalities. Depending on the results of this physical examination, foot X-rays may be recommended. X-rays are always performed in a young child with rigid flatfeet and in an adult with acquired flatfeet due to trauma.

Non Surgical Treatment
Consult a doctor to diagnose the condition and determine the cause. If revealed to be plantar fasciitis, please refer to our article on that injury for further information. Generally arch pain is easy to treat, with the most effective method of treatment being the placement of arch supports in the shoes. This counteracts the strain placed on the arches by biomechanical errors, causing them to cease stretching excessively. A specialist can recommend the inserts suitable to your needs, which will depend on the shape of your arches. These supports should lessen your symptoms within days. If pain is severe you should refrain from running activities until it subsides to avoid risking an aggravation of the injury. To maintain fitness, alter your training program temporarily to be focused on low-impact sports like swimming. Applying ice to the affected area should assist in reducing pain and swelling.


Surgical Treatment
If you have pain that has not been responsive to other treatments, there is a new non-surgical treatment that was recently approved by the FDA. ESWT (extracorporeal shockwave therapy) uses strong electrohydraulic acoustic (sound) energy that triggers the body?s natural repair mechanism. This treatment method is safe, effective and requires a very short recovery period compared to older surgical techniques.


Prevention
The best method for preventing plantar fasciitis is stretching. The plantar fascia can be stretched by grabbing the toes, pulling the foot upward and holding for 15 seconds. To stretch the calf muscles, place hands on a wall and drop affected leg back into a lunge step while keeping the heel of the back leg down. Keep the back knee straight for one stretch and then bend the knee slightly to stretch a deeper muscle in the calf. Hold stretch for 15 seconds and repeat three times.

Stretching Exercises
Easy Beginner Version. Start with your bare foot on a flat surface, toes spread out. Place a penny under the ball of your foot and the end of a pen under the middle of your arch (sticking out from the inside of your foot). Activate your arch by flexing your arch muscle. You should feel the muscles on the ball of your foot pushing down on the penny, but your arch shouldn't be pushing down on the pen. These tools help you (1) avoid rolling your foot and (2) avoid pressing down with your toes symptoms (as an extra tip, you can slide a business card under your toes before doing the exercise-when you activate your arch, you should be able to slide the business card out easily with your fingers). Do your best to keep your toes relaxed. Advanced Version. Once you're ready to move on, you can try this advanced version. It builds on the above exercise to incorporate full body twisting and balance, helping you to maintain proper arches while you move. Using the same ideas from above, stand on a flat surface in your bare feet with a penny under the ball of your foot and the end of a pen under your arch. This time, stand with your back a few inches away form a wall or a door. Lift your other leg (the one without the penny or pen) and stand on one foot. Use the wall for balance, if necessary. Lift one arm and stretch it across your body until you touch the wall or door on the opposite side, maintaining a straight back. Keep your foot straight and your arch on the penny but above the pen. Your arch will want to follow the movement and roll off, but you will need to activate it to stay stable during the movement. Lift your other arm and stretch it across the opposite side of your body, still keeping your arch in place.