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Foot Arch Pain - Home Remedies that Work

by Patty Weasler, RN July 14, 2021 0 Comments

Dealing with foot arch pain? These home remedies are just what you need. Whether your arch pain is caused by standing all day, high impact activities, or conditions like plantar fasciitis, flat feet, and high arches these restorative treatments will have you on your way to better foot health.

1. Rest Your Feet

If you have foot pain especially in your arch or plantar fascia area you need to rest your feet. Standing for long hours at work, running, walking, or other high impact activities will only make it worse. Use this time as an excuse to prop your legs up on the couch or bed and watch TV or catch up on your reading. Resting will give your feet time to heal and prevent further injury to your arch.

2. Use Both Ice and Heat

Using ice and heat is a great, inexpensive way to treat your sore arches at home. Grab an ice pack and wrap it around your foot for 20 minutes at a time a few times a day. The cold will reduce any swelling and numb pain. If your foot arch pain is from tightness in the foot then heat is a better option. Try using a heating pad to loosen up your ligaments, tendons, and muscles. Or soak your foot in warm water. Never sleep with an ice pack or heating pad.

How to Alternate Hot & Cold

When to Use Heat Therapy

3. Massage Your Arch

Who doesn’t love a nice foot massage? Massaging your arch and lower leg can soothe sore muscles and reduce tension providing much needed pain relief. Put a lacrosse ball or tennis ball on the floor and roll your foot over it. Many people find doing this in the morning right when they wake up is best. Another option is to use a frozen water bottle and roll it along the bottom of your foot. This massages just like a ball but also brings in cold therapy too.

Self Massage Tip, Tools & Techniques

Try These for Plantar Fasciitis Pain

4. Perform Routine Stretches

Keeping a regular stretching routine is not only great for your arches but your whole body. When you have foot arch pain focus on stretching your feet, Achilles tendon, and calf muscles. Stretching loosens tight muscles, increases blood flow to the area, and just feels good when you are sore.

Check Out this Resource for Effective Foot Arch Stretches

5. Invest in New Footwear

It can be tough justifying a new pair of shoes but when you have foot pain that should be one of the first changes you make. High impact activities like running, basketball, and tennis all wear shoes down fast. Your arch will not be well supported and foot pain won’t be far behind. Look for properly fitting shoes with plenty of cushioning and support. If you are a runner go to a running specialty store to get fitted for shoes that work with your gait and consider alternating between 2 different pairs of running shoes.

More on Eliminating Arch Pain When Running

6. Use Orthotic Insoles or Arch Inserts

Shoe inserts are cushioned supports that are placed in the bottom of your shoes. They are made to provide additional arch support than your shoe alone. These insoles can also help correct some gait problems like overpronation. You can find insoles online, in some stores, or have them custom made by a podiatrist.

Choosing the Best Insoles

Are Custom Orthotics Worth the Cost?

7. Nighttime Splints

Many people experience arch pain due to the lack of foot support. During the day you wear shoes but at nighttime, you have no support on your feet. That’s where night splints come in. Night splints will support your feet while you sleep. The splints will keep your toes from pointing down. Talk to your doctor or podiatrist to determine if splints are right for you.

8. Foot Soaks

A soothing foot bath with Epsom salt or baking soda can relax your muscles and soothe soreness. Epsom salt is magnesium sulfate which has long been used as a home remedy for sore muscles and feet. After your feet have soaked in the warm water for a while it would be a perfect time to file back any calluses and cut your toenails. Keeping your feet in tip-top shape is just what the doctor ordered.

9. Anti-Inflammatories

Over-the-counter nonsteroidal anti-inflammatory pain relievers like ibuprofen and naproxen are considered generally safe medications. These drugs reduce inflammation within the body which reduces pain and swelling. If you are having arch pain, try using these medications in conjunction with other home treatments for the best results. Always reach out to your doctor or pharmacist before you start a new medication to prevent any unintended side effects.

10. Maintain a Healthy Weight

Excess weight places extra stress on your feet, especially your arches. The pressure pushes your arches down and is a common cause of sore feet. Maintaining a healthy weight will not only benefit your feet but your overall health as well. Losing weight is not easy, don’t hesitate to reach out to your doctor for guidance.

When to Seek Professional Help

Physical therapists are professionally trained to treat injuries like arch pain. They will evaluate your injury and determine the cause of your pain. Once the cause is identified they will be able to work with you through several physical therapy sessions that can involve stretching, exercise, and more. Along with the medical advice of your doctor, your physical therapist will work to get you back to all the activities you enjoy, pain-free.

Put an End to Arch Pain

If you suffer from arch pain you know how it can interfere with so much of your life. Finding the underlying cause and treating it with home remedies can get you back on your feet in no time. There are so many treatment options that can be done in the comfort of your own home. Always reach out to your doctor for guidance on how to specifically treat your injury.


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Patty Weasler, RN
Patty Weasler, RN

Patty Weasler is a freelance health writer and nurse. She is certified in critical care nursing and has been practicing for over 10 years. Patty lives in Milwaukee, WI with her husband and three children. She enjoys spending her time with family and educating people about their health.

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