Arch Pain: Causes, Symptoms, and Treatment

Pain or soreness in the arch area of the foot can cause you to avoid everyday activities. It makes everything you do on your feet more difficult. Even walking can become a painful task, not to mention running or any other athletic activity.

Browse our full collection of insoles for arch pain.

The term arch pain is often referred to as arch strain and usually relates to inflammation or a burning sensation in the arch area of the foot. 

The medical term for this condition is plantar pain. The pain is usually more severe when standing or walking than it is when sitting or lying down. If not treated properly this condition usually becomes more painful over time.

The most common cause of arch pain is plantar fasciitis, which is inflammation of a band of tissue (the plantar fascia) that runs from your heel bone to your toes. When your arch pain relates to plantar fasciitis, the pain most likely began in the heel and over time made its way into the arch as well. There are also a variety of other things that can cause arch pain including strain, overuse, and tendinitis.

Simply wearing shoes without support can cause stress on the arch which causes pain and can cause bones, ligaments, and muscles to become overworked and tired. Activities that involve a significant amount of extended periods of stress on the feet can contribute to this condition, such as long-distance running or standing on the feet all day in a workplace environment.

Fortunately, most forms of arch pain can be cured by wearing comfortable, supportive footwear along with insoles that support your arch. You may need to take extra precautions though, so we recommend the following: 

Avoid walking with bare feet

Walking with bare feet eliminates the extra support you’ll gain from footwear and can make your arch pain worse. It is usually best to avoid walking barefoot, especially on hard surfaces such as wood floors.

Stretch

Simple stretching exercises can help relieve tension, and night splints can help alleviate pressure on your arches by keeping your muscles properly positioned while you sleep.

Rest and ice

The RICE method can also help considerably with swelling and pain. (Rest, Ice, Compression, Elevation.) Stay off your feet as much as possible for 1 or 2 days and take a longer break from the activity that may be causing the pain or soreness. Apply an ice pack for 10 to 20 minutes at least 3 times daily. This should help to reduce the swelling. Elevate your feet while applying ice and any time that you are sitting or lying down. Keeping your feet above the level of your heart will help to minimize the swelling. Also, use a compression bandage around the arch area as much as possible.

Your treatment will vary depending on the cause of your pain. A doctor may recommend shots or other medical procedures. Though these may help, in the long term relief will not usually be sustained unless the patient complies by wearing supportive shoes and good arch supports.

When shopping for insoles to ease arch pain, it helps to look for the following:

• Targeted Arch Support: Ensure the insole offers substantial support tailored to the wearer's arch type (low, medium, or high), helping to evenly distribute foot pressure.
• Material and Cushioning: Choose insoles made from a balance of supportive and cushioning materials like memory foam or gel, providing comfort without sacrificing support.
• Contoured Design and Heel Support: Look for a contoured design that follows the foot's natural shape, with a deep heel cup for additional stability and arch relief.
• Flexibility and Movement: Select insoles that offer a balance between firm support and flexibility, allowing for natural foot movement.
• Proper Fit and Durability: Ensure the insoles fit the shoe well and are made from durable materials that maintain their shape and support over time.

Browse our collection of insoles for arch pain to find the perfect pair today.