The bottom of your feet hurt when you have Plantar fasciitis (pain in the foot arch)

Plantar fasciitis that causes foot arch pain

Pain in the foot arch is unfortunately pretty common. In the arch area of the foot, there is a band of thick tissue that runs through the length of the bottom of your foot (Plantar fascia). This painful problem that inflammation of this band causes for our foot is called Plantar fasciitis. This band connects the heel and the toes of your foot. 

It is caused by the strain that this band in the arch takes with unsupported weight or body-weight force coming down hard on that band repeatedly. This inflammation causes pain and can quickly spread and involve a lot of the bottom of the foot.

Valuable to know what caused it…

Those who run a lot, or those who have footwear that do not have sufficient arch support can fall prey to this painful problem. Usually this condition will come to your attention when you first get onto your feet in the morning and the pain will usually be close to the heel. It can be felt in more areas on the bottom of your foot though. For me, it has always been proven to be from poor or no arch support.

Normally I get tennis shoes that are built Cross-fit style. These typically have this support built in so well that you can visually see that it is present. I found them to be most comfortable, versatile, and free from this problem. Then one summer I took to wearing flip flops far more than I had in the past. It took some time, but I built up this painful arch inflammation. Going back to more structured shoes saved me.

Stretches and exercises

There are many types of exercises and stretches that you can do to make your foot feel better. Stretches that pull the ball of the foot and toes upward will help.

You can do this with a calf stretch. Put the leg back behind you so that you are pressing your foot in an upward angle on the floor with your hands on a wall and angled toward it. Additionally, you can also take your other leg and cross it a little past that foot and touch the heel to the floor and toes up on the wall. This provides angles for the heel and foot that can alleviate the motion that causes additional trouble from pronation of the heel.

calf and foot arch stretch

Modified calf stretch

The stretch described above loosens both the calf area and the arch area. These are both at play in this problem. Do this stretch for a few minutes each day. If you find that you have more problem on one foot… this shows that you have an imbalance in your muscle strength. If your foot inflammation is not from an arch support issue, look at other causes. Do you have bad posture? Is your core alignment off? Do exercises to improve the condition.

Imbalance in muscle strength

If you have stronger muscles on one side, you may be rotating in your motion more and causing more pronation and force upon the heel of one foot. Additionally, this causes a harsh flex through the structure of the foot as well. That foot is taking more of the stress. Strengthen the muscles for the other leg with additional exercise.

Arch support options

shoe inserts

You can always get shoes that have good support. Arch support inserts can be added to your shoes. Make sure that you get a design that will stay in the proper place. If they are floating around in your shoe this is not helping, and may even add new problems.

bands for the arch of the foot

There are bands that wrap around the middle of the foot that can provide compression support or gel support. You can get a full length pad with extra material for the arch area. These stay in place easier, but you must have enough room in your shoe for them to be comfortable as a solution. If you use a partial insert that adheres in place, the activity of your foot in motion will probably move it over time.

Shoe inserts

Comfort and Energy Work Insoles for Men & Women size, 1 Pair or 2 pair, men’s size 8-14, also can order 1 pair in women’s Size 6 – 11

Pain Relief Orthotics for Plantar Fasciitis for Women, 1 Pair, Size 6-10

Compression socks with and without toe coverage

I love compression padded socks. They are more comfortable for me even when I am not dealing with plantar fasciitis. They may provide help for you or maybe, like me, you will prefer them over standard socks.

Without toe coverage

Firm support compression sock that is breathable and moisture wicking fabric with no toe coverage.

This is a light support compression sock that has no toe coverage. They are for both men and women. You can wear them under your socks. If you are not completely satisfied with your compression socks, return them for a full refund or replacement, No questions asked.

WITH toe coverage

These unisex compression socks are short ankle cuff, come in many colors and sizes. You are sure to find the right one for you. They are padded and give compression through the proper area with material that is wicking.

OrthoSleeve WC4 Wellness Socks for Diabetes,Edema,Neuropathy & Circulation (Noshow, Large, Black, 1 Pair)

Compression support bands

These have moisture wicking fabric and there is a choice of 4 size ranges.

Copper compression band that comes in 3 sizes that you can order here. These are lightweight and breathable material.

Shoes that have built in arch support

Make sure that the support has a mound shape for the inner part of your foot between the heel and the ball of the foot. The ball of the foot is the area before your toes. Your foot’s outer edge area is not part of this arch and will not need support. Support should be graduated from a peak at the innermost part. The amount of support needed depends on the shape of your foot. In the course of your life this can change. With wear and tear, the arch can become smaller.

Flip flop options

Easy footwear solutions are the ones that have built in support. Flip flops are not out of the question here. Just get ones with built in arch support. These can be expensive, but the situation has improved a lot and you can find reasonably priced ones now. It is well worth getting ones that are full, one piece mold design. They hold up well and don’t come apart. Multi-layer ones are built well and some have gel sole material built into them.

Footminders BALTRA Unisex Orthotic Support Sandals (Pair) – Walking Comfort with Orthopedic Support

Spenco Men’s Yumi Canvas Sandal