Why does the arch of my foot hurt? 3 ways to relieve foot arch pain

Pain in your arches can come on suddenly—perhaps after a day of increased walking or a sporting event—or it can start to affect you progressively over time. You might even notice it after a period of rest or in the morning when you wake up. Whichever way you experience it though, it isn’t fun.

Aching arches go by several names in the medical world: pes planus (doctor-speak), overpronation (what your running store calls it) or simply flat feet (something your grandma might say). While the terminology might vary, they're all describing the same thing: feet that roll inward too much, putting stress on muscles and ligaments that weren't designed to be your primary support system.

Understanding this connection is your first step toward putting the spring back in your step.

Here’s what to keep in mind if you’re living with foot arch pain.

Why does the arch of my foot hurt?

Several factors can cause foot arch pain:

• Plantar fasciitis: inflammation of the band of tissue connecting your heel to your toes, often causing pain in the arch and heel
• Flat feet or fallen arches: when the tendons in your feet don't pull properly or get worn out, causing the arch to flatten and potentially strain
• Overpronation: the excessive inward rolling of the foot when walking or running, placing additional stress on the arch
• Overuse or high-impact activities: running, jumping or standing for extended periods
• Improper footwear: shoes with inadequate arch support or cushioning, such as high heels 
• Structural issues: high arches can cause pain due to excess pressure on the ball and heel of the foot
• Arthritis: joint inflammation, particularly in the midfoot joints
• Posterior tibial tendon dysfunction: weakening of the tendon that supports the arch
• Nerve issues: such as tarsal tunnel syndrome, which can cause burning foot arch pain

It’s important to keep in mind that feet come in many different shapes in sizes. There are a broad range of foot types, from feet that are very high-arched to feet that are very low-arched. Most people with low arches have no problems at all. In fact, many don’t even know they have low arches.

That being said, some people with low arches can develop discomfort with their arch. Sometimes, due to the position of the foot, an abnormal strain can be put on the arch, and this is often associated with a tight calf muscle, hamstring and Achilles tendons. It can hurt in the arch, or on the inside or outside of the ankle as well. Pain may develop with extended periods of walking, standing or athletic activity.

How to relieve foot arch pain

If you’re experiencing foot arch pain, try these simple steps.

1. Wear the correct type of shoe

For an overpronator, a stability-type shoe is often beneficial. These shoes provide enhanced medial support and firmer midsoles to prevent excessive inward rolling of the foot.

• Look for shoes with dual-density foam or supportive posts on the inner edge.
• Visit a specialty running store for a gait analysis to ensure you're getting the right shoe for your specific foot mechanics.
• Replace shoes every 300-500 miles as worn-out footwear loses its supportive properties.

2. Use over-the-counter (OTC) arch supports or heel wedges

You can find these in many pharmacies or grocery stores. These prefabricated inserts provide immediate arch support and cushioning that normal shoe insoles lack.

• Look for options with a firm but comfortable arch contour and deep heel cup for proper alignment. While less expensive than custom orthotics from a podiatrist, quality OTC options can significantly reduce pain and prevent further injury.
• Consider heat-moldable versions for a more personalized fit.

3. Make stretching part of your daily routine

Stretch your calf, Achilles tendon and hamstring several times a day to increase flexibility and take the strain off the arch. Consistent stretching not only relieves current discomfort but also helps prevent future issues by improving overall foot biomechanics.

• Hold each stretch for 30 seconds and repeat 3-5 times.
• The towel stretch is particularly effective—sit with legs extended and pull a towel wrapped around your foot toward you.
• Perform stretches when muscles are warm, ideally after a short warm-up or shower.

When to see a doctor for foot arch pain

If your pain persists, it may be time to be evaluated by an orthopedic foot and ankle surgeon. These are orthopedic surgeons who have specific subspecialty training in caring for the foot and ankle. Alternatively, a podiatrist may be able to offer treatment options as well. Consistent arch pain lasting more than two weeks, despite home treatment, is a sign you should seek professional evaluation. Seek immediate medical attention if you experience severe pain, swelling, bruising or inability to bear weight.

A specialist can provide a diagnosis through physical examination, gait analysis, and possibly imaging studies like X-rays or MRI scans. They may recommend targeted treatments such as custom orthotics, specialized physical therapy, corticosteroid injections or, in rare cases, surgery.

Getting care early can prevent chronic conditions from developing and help you return to pain-free activities sooner. You don’t have to live with foot arch pain. Find an orthopedic foot and ankle surgeon or a podiatrist near you.