Are you dealing with foot arch pain? These home remedies are just what your feet need! No matter what causes your arch pain, whether you're dealing with everyday heel pain, high impact activities, or conditions like plantar fasciitis (a painful and damaging disease of the foot), flat feet (which is a common condition where the foot has an abnormally low arch), or high arches (another common problem due to excessive pronation from a number of possible factors); our soothing solutions can help relieve some of your discomforts.
1. Rest Your Feet
Sometimes, when we're spending long hours at work or during a grueling workout session, we can overexert ourselves and have problems with our feet. One common problem that can arise is plantar fasciitis which causes pain in the foot's arch or heel area. To prevent the problem from worsening, It is advised to rest the feet by elevating them when you go home and spend some time on your couch instead of remaining upright all day. To heal faster and better, it is advised to give your feet at least one day off where they get all of their healing time as needed. This way, anything you do that involves being on your feet will not overdo it because, at this point, your body would be healed and be able to withstand all those activities before causing another injury.
2. Use Both Heat and cold therapy
Using heat and cold therapy is an effective and economical way to treat arch pain. The use of iced or heated water can help you to reduce swelling, numb pain, and relax muscles in your foot arch. If the arch pain is due to tightness in the foot, then a herbal heating pad can assist in loosening tendons, ligaments, and muscles as opposed to using a cold therapy pack, as previously mentioned. Heat also increases blood flow near the site of discomfort, so it's an excellent option for treating sore arches at home overnight. Although most people find this helpful treatment, some may prefer using iced water instead for their situation because of discomfort. However, others find that the increased blood flow associated with heat helps them achieve better results than those who choose cold therapy.
3. Massage Your Arch
At your desk, at home, and out on the town. Many of us have a lot going on, and sometimes it can be stressful because we don't always know precisely, what is causing the stressors that affect us, nor do we have solutions for them all. However, one thing you can do is a foot massage! Massaging your arch and lower leg can soothe sore muscles and reduce tension, providing much-needed pain relief. One way to do this: Put a lacrosse ball or tennis ball on the floor! And roll your foot over it. Many people find doing this in the morning is best suitable when they wake up. Another option is to use a frozen water bottle and roll it along the bottom of your foot! It massages just like a ball but brings in cold therapy too!
4. Perform Routine Stretches
If you want to keep your feet from hurting, you should consider the benefits of owning a daily stretching routine. This workout keeps your arches happy, but it also keeps the whole body moving. If your feet are one area that seems to get sore and tight, there is no blame in doing some specific stretches for them! Stretching loosens up those muscles and increases blood flow to the area, which helps you feel good but may help reduce pain from tension building up in your feet, making arch stretching even more critical.
5. Invest in New Footwear
It can be tough justifying a new pair of shoes, but if you want to protect your feet and alleviate pain caused by everyday activities such as walking, running, and basketball, then it's an expense you should try to make. A significant cause of foot-related problems is poorly fitting footwear that doesn't provide stability or cushioning. So while you might have good intentions of spending money on expensive shoes designed for specific activities, it's best to leave them for the professionals who understand precisely how they affect your foot before investing in anything for yourself.
6. Use Orthotic Insoles or Arch Inserts
Shoes with in-soles can provide you with additional support than what your shoes have to offer on their own, but only if those insoles are made correctly for your foot. The goal of the in-sole is mainly to assist the foot and shinbones with bending efficiently during walking. However, running shoes generally don't come with an in-sole.
A custom podiatrist can help fit you for an in-sole that will take care of any overpronation and gait problems you can encounter when going about your day. If a good shoe does not have arch support, an insert will keep your back from misaligning, leading to problems later on down the road. Some insoles do not need Podiatrists since they are simple designs, or some may need extra cushioning around the heel. You can find all these at stores near you or online as well!
OTC such as Advil and Aleve are great for relieving inflammation naturally through their pain-relieving properties. Ibuprofen and naproxen are examples of NSAIDs (nonsteroidal anti-inflammatory drugs) that help relieve symptoms like the discomfort of arch pain, acting as a natural complement to existing treatments rather than acting as a stand-alone solution. However, with any new medication you plan to use, it's always a good idea to check in with your doctor or pharmacist beforehand since you never know what unforeseen side effects may occur if you're suddenly ingesting lots of substances.
8. Maintain a Healthy Weight
Say goodbye to sore arches and hello to a good night's sleep! Putting on (and keeping!) too much weight is bad for your feet. The pressure from this excess weight presses down on your arch and can even lead to pain in your feet. Maintaining a healthy weight will benefit your feet and be good for the rest of you as well. Losing weight is never easy, so don't think you have to try it alone! Reach out to a professional you can trust and seek their guidance in the process.
When to Seek Professional Help
Physical therapists are sensationally trained to treat injuries like arch pain. They will evaluate your damage and determine its cause. Once the source is recognized, they will work with you through several training sessions, including stretching, physical exercises, and more. Along with medical advice from your doctor, your therapist will work to get you back to all the activities you enjoy!
Put an End to Arch Pain
When you suffer from arch pain, it can take over your life. Finding the root cause and treating it with home remedies is a great way to feel almost as good as new in no time at all. With so many treatment options that can be done at home, there's no reason to let pain run your life! Just make sure you're seeing a doctor regularly who will be able to monitor how you're progressing and who can advise on any specific treatments if something isn't working quite right.