FOOT HEALTH RESOURCE CENTER

5 Ways to Alleviate Arch Pain

YOUR ARCH

runs the length of your foot, including the inside

of your foot, giving it a distinctive contoured

shape.

Your arches help you:• Absorb stress.• Stabilize your body for standing, walking, and

running.• Help you adapt to uneven or sloping

surfaces.

Pain results when any of your arch-related

bones, ligaments, and tendons are weakened

or injured from:

• Overuse

• Excessive activity

• Wear and tear from aging.

Do not let arch pain go without treatment.

Because your arch supports the weight of your

entire body, arch pain tends to affect your

ankles, knees, legs, back, and other areas of

your feet.

The following 5 remedies may alleviate your

arch pain and help prevent additional foot and

lower body health problems.

1. Use orthotics, shoe inserts, + arch supports.

These will help support your arch and

stabilize your heel.

Specialized arch supports help relieve some of

your arch pain and discomfort.

Make sure you know your arch type. The

shape and height of your arch support should

match your arch type and height.

A wet test will show if you have a low, medium, or high arch.

2. Strengthen your muscles.

Work on strengthening your tibialis

posterior muscle and stretching your

Achilles tendon.

These two muscles are instrumental in

affecting your arch pain and any pronation you

might experience.

Achilles Tendon

Tibialis Posterior Muscle

3. Wear comfortable and supportive shoes

with insoles that fully support the arch.

Depending on your lifestyle, your shoes and

insoles need to support both your everyday

activities (like work) and more intense

activities (such as running, jogging, or sports).

4. Wear night splints.

Night splints help alleviate pressure on your

arches by keeping your muscles properly

positioned and strengthened while you sleep.

5. Use cold therapy.

Massagers, wraps, and other forms of

cold therapy help alleviate arch pain

and discomfort.

Remember, it’s important to treat your

arch pain.

Arch pain is a progressive condition that may

contribute to more serious foot ailments if left

untreated.

FOOT HEALTH RESOURCE CENTER

For more information about treating and preventing arch pain from the experts at FootSmart and the Podiatry Institute, visit www.footsmart.com/Foot-Health-Resource-Center.