The Foot Arch: Function, Conditions, and Pain Relief

The foot arch is a complex structure of your foot that helps you walk and run comfortably. This area of the foot absorbs shock, provides stability, and helps distribute your weight evenly, so you can move around without falling or tripping.

However, there are a number of conditions that can affect one’s foot arch. That includes having flat feet, or when the entire sole of your foot touches the ground when you stand or walk around.

This can be noticeable in children under six years old, but as they grow older, the arch on their feet will eventually develop. But some children could grow into teenagers and adults with their feet still flat. That is because the condition is hereditary. If one or both parents have flat feet, also called fallen arches, then a child is likely to have the condition as well.

Some health conditions can also cause a person to develop flat feet. This includes bone dislocation, diabetes, obesity, rheumatoid arthritis, and diabetes.

While not all, many people with flat feet experience pain in the arch area which extends to the heels, ankles, and even the lower legs. Standing, walking, and moving around for long periods of time can lead to extreme pain and discomfort – impeding one from maximizing their day and being productive as their movement becomes limited with the pain. Severe cases can lead to balancing problems, stiffness, and cramps.

Still, having flat feet does not necessarily require surgery. Adults develop this condition often due to an underlying condition that weakens the arch-supporting tendon. Several stretching exercises can help strengthen the posterior tibial tendon, as well as orthotics to relieve the pain and inflammation to return to a more comfortable walking and standing.

It is best to talk to your healthcare provider if you are experiencing pain in your foot arch to get appropriate treatment and care for your condition. Below are just basic things you can do to relieve the pain in your feet and walk comfortably.

Exercises and stretches
Several exercises and stretches can help to strengthen the muscles and ligaments in the foot arch.

Consult with a podiatrist to get recommendations on what exercise and stretching routine would help with your condition.

But common exercises include the following:

Toe raises
Stand with your feet shoulder-width apart and raise your toes off the ground. Hold for a few seconds, then lower your toes back down.

Calf stretches

Stand facing a wall with your feet shoulder-width apart. Lean forward against the wall and keep your heels on the ground. Hold for a few seconds, then straighten up.

Arch stretches

Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor behind you. Lean forward and reach for your right toes. Hold for a few seconds, then repeat with the left leg.

Wear arch supports
If you are experiencing pain in your foot arch, talk to your doctor or podiatrist about whether arch support is right for you.

An aperture pad can help to provide support to the foot arch and reduce pain. This is made of cushioned or semi-rigid materials, specifically shaped to fit the contour of your foot’s arch. To use this, you need to place the pad inside your shoe and make sure it is correctly positioned under the arch area for proper support.

Using arch supports can promote proper foot alignment whenever you walk, run, and stand for longer periods. Consequently, it reduces excessive strain on your foot, alleviating pain and discomfort that keep you from performing your best.

The Aperture Pad is placed inside the shoe and positioned under the arch area to provide targeted support. It helps to alleviate discomfort, reduce excessive strain, and promote proper foot alignment during weight-bearing activities such as walking, running, or standing for extended periods.

Tips for choosing the right arch support
Talk to a podiatrist. They can help you determine the best type of arch support for your specific needs.

Make sure the arch support is made of breathable material. Aperture pads have a small hole in the center to allow your foot to breathe and prevent it from rubbing against the skin. Additionally, they are made of soft, flexible materials to help prevent sweating and your foot from getting sore.

Remember to talk to your healthcare provider or a podiatrist to get the best advice and proper treatment for your specific condition.