Arch pain is discomfort or inflammation in the arch of the foot, often caused by overuse, flat feet, high arches, or plantar fasciitis. It can manifest as a dull ache or a sharp, stabbing pain, particularly during or after physical activity. Foot exercises can help alleviate arch pain by strengthening and stretching the muscles and tissues in the feet. One beneficial exercise is the towel curl, where you sit with your foot on a towel and use your toes to scrunch the towel towards you, repeating 10 to 15 times per foot. Another exercise is the calf stretch. This is done by facing a wall while standing, placing one foot behind the other, and bending the front knee while keeping the back leg straight. Hold for 15 to 30 seconds, and repeat several times. A third exercise is the arch roll, which is practiced by placing a tennis ball or a frozen water bottle to roll under your foot for a few minutes each day. For persistent or severe arch pain, it is suggested that you visit a podiatrist for a proper diagnosis and treatment. 

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Thomas Vail, DPM from Step Alive Foot & Ankle Center. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Being the backbone of the body, the feet carry your entire weight and can easily become overexerted, causing cramps and pain. As with any body part, stretching your feet can serve many benefits. From increasing flexibility to even providing some pain relief, be sure to give your feet a stretch from time to time. This is especially important for athletes or anyone performing aerobic exercises, but anyone experiencing foot pain or is on their feet constantly should also engage in this practice.

Great ways to stretch your feet:

• Crossing one leg over the others and carefully pull your toes back. Do 10-20 repetitions and repeat the process for each foot
• Face a wall with your arms out and hands flat against the wall. Step back with one foot and keep it flat on the floor while moving the other leg forward. Lean towards the wall until you feel a stretch. Hold for 30 seconds and perform 10 repetitions for each foot
• Be sure not to overextend or push your limbs too hard or you could risk pulling or straining your muscle

Individuals who tend to their feet by regular stretching every day should be able to minimize foot pain and prevent new problems from arising.

If you have any questions, please feel free to contact our office located in Findlay, OH . We offer the newest diagnostic and treatment technologies for all your foot care needs.