Pain or strain in your foot arches is a common sports injury and often linked to inflammation of the plantar fascia, the shock absorption ligament along the bottom of each foot. The pain can also highlight underlying issues to do with the structure of your arches.
Often, tarsal tunnel syndrome is misdiagnosed and confused with plantar fasciitis. Tarsal tunnel syndrome is when the tibial nerve which runs through the ankle, is pinched as it passes through the flexor retinaculum, the supportive band that surrounds the ankle joint. The symptoms of tarsal tunnel syndrome are often limited to the ankle but the since the nerve passes through the entire foot it can cause arch pain. Arch pain associated with foot strain is mainly caused by a pronated foot (rolls inward) or a flat foot. These are usually not singular causes of arch pain, but in combination with other factors, arch pain may result.
Flat feet can exhibit a variety of symptoms, from mild to severe. The extent of the flat foto does not always correlate with the extent of symptoms. Patients may complain of arch pain and heel pain. Commonly there is pain on the outside of the foot, where the foot meets the ankle as the collapse foot abuts against the ankle. Muscle cramps within the foot, and onto the leg (shin splints) may occur. In general, patients have pain with activity, such as walking or running. The pain may be deep and focal to a generalized widespread achy feeling. Irritation from shoe gear can cause redness and swelling. Common reasons patients seek treatment are pain, interference with walking or activities, difficulty fitting shoes, swelling, and notice a change in appearance of the foot and/or unsightly appearance.
The doctor will examine your feet for foot flexibility and range of motion and feel for any tenderness or bony abnormalities. Depending on the results of this physical examination, foot X-rays may be recommended. X-rays are always performed in a young child with rigid flatfeet and in an adult with acquired flatfeet due to trauma.
Non Surgical Treatment
This is a common foot condition that can be easily treated. If you suffer from arch pain avoid high-heeled shoes whenever possible. Try to choose footwear with a reasonable heel, soft leather uppers, shock absorbing soles and removable foot insoles. When the arch pain is pronation related (flat feet), an orthotic designed with a medial heel post and proper arch support is recommended for treating the pain. This type of orthotic will control over-pronation, support the arch and provide the necessary relief. If the problem persists, consult your foot doctor.
Surgical advances have dramatically improved the ability to alleviate the pain and decreased function that millions of Americans experience due to flat feet. Nevertheless, many patients and even some physicians remain unaware of the new procedures, which are best performed by a foot and ankle specialist who has the applicable training and experience.
Start in an L-Sit position. (If you?re hips and hamstrings are tight sit up on a box or phone book to be able to achieve a tall back position. You can even sit on a box with your back supported against a wall!) Keeping the legs straight, but not locked, reach both heels out away from your body to ?Flex? the ankles. Try to avoid pulling back with the toes to flex. Keep the toes relaxed and lead from the heel to hinge the foot into the flexed position. Hold the flexed foot and breathe. Take 3-5 breaths and see if you can reach farther through the heel to deepen the flex on each exhale. To transition to the pointed position, begin by pointing the foot to move the ankles as far as possible in the other direction. Once the ankles have reached their endpoint, use the muscles along the sole of the foot to point the toes. Inhale to continue lengthening out through the top of the foot, exhale to deepen the contraction under the sole of the foot to point the toes. Take 3-5 breaths. Then release the toes, and begin reaching out through the heel to hinge the ankle into the flexed position to repeat the exercise. Continue to flex and the point for 5-10 repetitions.