Effective Non-Surgical Solutions for Arch Pain

For us at PodiatryCare, PC, and the Heel Pain Center, arch pain is a super common complaint, but here's the good news: for most people, you can find a lot of relief and get back to comfortable movement without ever needing to go under the knife. The key is to be consistent with a few non-surgical strategies that really make a difference. Let’s explore them below.

The Power of Stretching

One of the first and best things you can do is stretch and strengthen. Tight calf muscles are a leading cause of arch pain; when your calves get tight, they pull on your heel, which then puts extra tension on that sensitive arch.

That’s why regular calf stretches are a must to help loosen things up. You can also give the small muscles inside your feet a workout by doing things like scrunching up a towel with your toes. This helps make your feet stronger and more stable, so they're better able to handle stress.

Finding the Right Support

Footwear that doesn't have proper arch support can let your arch flatten out with every step. The solution? Look for shoes that have a supportive, contoured footbed.

You'll want something that feels good and really holds your arch up. If you need a little extra help, over-the-counter inserts are a good start. But for something more targeted, custom orthotics correct your specific mechanics and take the pressure off your painful arch.

Icing for Arch Relief

When that arch pain flares up, you'll want to cool it down and soothe it. Athletes get their feet iced all the time by athletic trainers, so why should you be any different?

Applying an ice pack to the bottom of your foot for about 15 to 20 minutes can help calm the inflammation. A super simple trick is to freeze a water bottle and roll your foot over it. This gives you both the benefits of cold therapy and a gentle massage, which can help work out some of that tension in your arch. Using a tennis ball for a foot massage works great, too.

Rest and Lifestyle Changes

But sometimes the best medicine is to just give your feet a break. If you’ve been running or standing on hard surfaces, it's important to give your feet a break.

That doesn't mean you have to just sit on the couch, but you should still try some low-impact exercises instead, like swimming or cycling, to stay active without putting all that stress on your feet. Finding that balance is key.

At PodiatryCare, PC, and the Heel Pain Center, we treat a wide variety of foot and ankle ailments. Dr. Matthew Tschudy, Dr. Rebecca Wiesner, Dr. Kristen Winters, Dr. Laura Vander Poel, and the rest of our team are ready to serve our Hartford County patients. To schedule an appointment at our Enfield location, call (860) 741-3041; for an appointment at our South Windsor location, call (860) 644-6525.