Monday, December 4, 2023

How To Stretch The Arch Of Your Foot

When Should You See A Doctor


Occasional arch pain is typically no cause for concern. In these cases, you may be able to find relief from home remedies, like soaking your foot, massage, or rest.

If you frequently experience pain, of if the pain doesnt improve or gets worse with home remedies, talk to your doctor. Arch pain can progress to more serious foot condition, and may even lead to damage in your back, knees, and ankles. If you have diabetes, its especially important to stay on top of foot injury or pain.

An Exercise For Arch Pain

If you are experiencing pain in the arch of your foot, you may find some relief by regularly performing foot stretches. One exercise that you can do is called a plantar fascia stretch. This exercise stretches the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting the heel bone to the toes. To do this stretch, sit in a chair and put the foot that hurts on top of the opposite knee. Hold the heel of your foot with one hand and hold the toes with the other hand. Gently pull your heel towards the body while simultaneously pulling the toes back with your other hand. Hold for 15-30 seconds, and repeat this stretch 2-4 times. You should feel a stretch along the bottom of your foot. For more information about what you can do to relieve arch pain, please consult with a podiatrist.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with one of our podiatrists from Accent Podiatry Associates. Our doctors will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Great ways to stretch your feet:

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 offices located in Arlington and Mansfield, TX. We offer the newest diagnostic and treatment technologies for all your foot care needs.

Posterior Tibial Tendon Dysfunction

PTTD, also known as adult-acquired flatfoot, occurs when you have an injury or inflammation to the posterior tibial tendon. The posterior tibial tendon connects the inner foot to a muscle in the calf. PTTD can cause arch pain if the posterior tibial tendon is no longer able to support the arch.

With PTTD, arch pain is likely to extend along the back of the calf and inner aspect of the ankle. You may also have ankle swelling. Pain typically occurs during activities, such as running, not afterward.

You may need to wear an ankle brace or custom shoe insert to treat PTTD. Physical therapy may also help. In some cases, you may need surgery to treat the condition.

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Stretching The Arch May Help Certain Foot Conditions

Many patients who have certain foot conditions can experience arch pain on a regular basis. This can affect the ability to accomplish daily activities and can cause frustration. There are specific stretches and exercises that can help to ease the discomfort from plantar fasciitis, which is characterized by heel and arch pain. An effective stretch consists of stretching the toes and heels away from each other while sitting in a chair with one leg crossed over the other. It is beneficial to hold this position for several seconds, then repeat on the other foot. Additionally, the calf can be stretched by standing on a step, and gently lowering one heel at a time. The whole foot may become stronger when towel scrunches are performed. If you would like more information on techniques that can help to stretch the feet, please consult with a podiatrist.

Why Stretching Is Important for Your Feet

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Dr. Kirk Sherris from Liberty Bay Foot & Ankle. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising to ice and rest the foot. It is advised that you then see a podiatrist for help.

How To Use The Archexerciser

A Simple Solution to Heal Plantar Fasciitis
  • While sitting, use the Archexerciser as shown in the video.
  • Use on one foot until your arch becomes fatigued.
  • Keep track of how long it takes to fatigue the arch.
  • Repeat on the other foot.
  • Use the device every other day, trying to increase your time to fatigue each time. Keep track of the time for each foot.
  • Goal is to work up to 5- 10 minutes per foot.

You can get the Archexerciser here.

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The Anatomy Of Your Arch

You might be surprised to learn that the singular arch of your foot is actually plural. Yes, after years of exclusively saying arch and assuming there was only one, we are here to inform you that your foot actually has three arches.

The arches in your foot come together to form a triangle of arches that interconnect to help support your body, give you the ability to spring up, and all around support the positioning of your body and every bit of muscle and bone within it.

These three arches are literally carrying the weight of your world. For the science nerds among us, the two sides of the triangle that reach from the ball of your foot to your heel are called the medial longitudinal arch and the lateral longitudinal arch.

Connecting these two sides across is the anterior transverse arch. These three sections of tarsal and metatarsal bones are supported by various tendons and ligaments to keep your feet in line even when you subject them to walking in shoes with no arch support for ten hours at a music festival.

How To Stretch The Arch Of The Foot For Pronation

Over-pronation or flat feet is the leading cause of plantar fasciitis, according to This over-pronation leads to stretching of the plantar fascia, and that can lead to heel pain, arch pain and heel spurs. Stretching exercises are often used as a treatment for plantar fasciitis, and these arch-stretching exercises can reduce tension along the arch of the foot.

Grab your toes with one hand and the middle of your foot with the other hand. Pull the toes back until you feel a stretch in the arch of your foot. The Sports Injury Clinic recommends holding the stretch for about 30 seconds and repeating it for five repetitions and three sets during the day for a total of 15 repetitions.

Roll the arch of your foot over a round object like a small ball to stretch the arch area. The Sports Injury Clinic says that you should apply increasing pressure while repeatedly rolling your arch over the ball.

Push the ball of your foot against a wall, and keep the rest of your foot and your heel as flat as possible on the floor to stretch your arch. This stretch also works the front of the lower leg and the anterior tibialis muscle. Flash Mavi notes that by bending your knee to perform the stretch, you can also isolate the arch tendon.

Press the ball of your foot into the ground, then raise your heel up off the ground as high as you can. This exercise stretches the arch tendon. Flash Mavi notes that you should keep your knee bent to isolate the arch tendon.


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A Toe Stretch For Plantar Fasciitis

The plantar fascia is a ligament that runs along the bottom of the foot, and can be at risk of injury. When it is inflamed, usually due to repetitive overuse from playing sports or working out, plantar fasciitis may develop. Symptoms of this condition can include heel pain, arch pain, and possible swelling and tenderness along the bottom of the foot. There are many foot exercises that you can try to help relieve pain. Stretching is one way to help yourself recover from plantar fasciitis. One such exercise is the toe stretch. To do this exercise, sit on the floor with your knee bent and foot flat on the floor. Pull the toes back until you feel a stretch in the arch of your foot. Hold for 30 seconds, and then relax. Repeat 10 times. For more information about plantar fasciitis and foot stretches, please consult with a podiatrist.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Edward S. Pozarny DPM from Arlington Podiatry Center. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising and ice and rest the foot. It is advised to then see a podiatrist for help.

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

Factors Causing The Arch Pain In Mrs X

Physical Therapy Plantar Fasciitis Stretches to Relieve Arch and Heel Pain

The increase in body weight was clearly a contributing factor in the onset of Mrs Xs arch pain. The weight gain adds load to the feet and causes stress and strain on muscles and tendons. When the weight gain occurs quickly, the feet dont always cope with the extra stress and the Plantar Fascia can become overloaded. This leads to the micro tearing and inflammation of the Plantar Fascial fibres.

In addition to this, the extra body weight leads to an increase in calf muscle bulk and tightness. This muscle group works harder during stance and push-off in heavier patients. The stiffness in these muscles, which are attached to the back of the heel, causes a stronger pulling action on the back of the foot. This in turn causes a stronger pull through the sole of the foot, which can lead to strain in the Plantar Fascia and result in arch pain.

Theres a fairly good case that would suggest Mrs X would not have developed this acute arch pain had she worn more supportive shoes. Ballet flats, and any shoes that are flat and flexible are likely to cause problems in heavier patients, if used for longer periods.

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Floor Sitting Ankle Inversion With Resistance

Note: This exercise requires an elastic exercise band.

  • Sit upright on the floor with your legs straight out in front of you. Make sure to avoid any hip movement while doing this exercise.
  • Place your left leg over your right leg with a resistance band secured around your upper foot and looped around the bottom of your lower foot. Hold the end of the band in your hand.
  • Slowly move your upper foot away from the lower foot. To do this, rotate your ankle inward and slowly return it to the starting position.
  • Repeat 10 times and complete two sets per foot.
  • Do this exercise once daily.

Physical Examination Of Arch Pain

The medical report from the imaging centre had already described Plantar Fasciitis as the cause of this ladys arch pain and the physical examination revealed typical findings. There was pain on palpation of the Plantar Fascia, distal to the heel and along the medial slip. Her peroneal tendons were unremarkable and there was no heel pain. Mrs X was able to walk in her bare feet without limping, but was unable to perform a single leg heel raise without pain. This is typical in patients with arch pain as the exercise loads the Plantar Fascia and pulls through the arch.

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Signs And Symptoms Of A Plantar Fibroma

The biggest characteristic of the Plantar Fibroma is a firm noticeable lump on the arch of your foot, and the nodule or lump can get larger over time or remain the same size. You may not experience pain when you have a plantar fibroma because the pain occurs from the shoes pushing against the nodule and not the nodule causing the pain, but some people may experience some pain. Plantar fibroma may feel firm when touching, and it can be movable when you press it with your fingers and thumbs.

Some other symptoms include:

  • Morning stiffness when taking the first step out of bed
  • Pain when you are walking barefoot
  • Tightness of the bottom of the foot
  • Stiffness and pain when you are walking

Reasons To Stretch The Arch Of Your Foot

Exercises for Flat Feet

As far as places to stretch go, the arch of your foot is probably not on the top of your list when you prioritize.

For most people, the arch of the foot is not a place that anyone really thinks about until they begin to get older or something goes wrong. A common arch-related health concern is plantar fasciitis, which results from an inflamed ligament that supports your arch.

Stretching this area can help to prevent this kind of condition and can even alleviate symptoms if you come down with it. Since we all spend so much time on our feet, it makes sense why stretching this crucial part of our bodies might benefit us in the long run.

It can also be preventative when it comes to potential injuries while running or walking.

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Her Arch Pain Was Worse In Flat Shoes

Mrs X brought a large selection of shoes to her consultation and wondered if her arch pain and general foot fatigue was due to her choice of footwear. Amongst the collection were 3 pairs of ballet flats, a pair of Merrell street shoes, and some flat and flexible office shoes. Not one pair of her shoes had mid sole support or a small heel. The uppers were soft and flexible and also lacked support.

Mrs X did have a pair of Asics sports shoes too, although she did not bring these along to the consultation, as she had not worn them for some 6 months at the gym. On the odd occasion that she did wear the Asics running shoes she explained that her arch pain would subside and she could spend longer on her feet. This allowed her to carry out some household chores and go for an occasional walk without too much discomfort.

Seated Plantar Fascia Stretch

Pain in the plantar fascia, the thick ligament in the bottom of your foot, is one of the most common causes of foot arch pain. Having a way to stretch this area can give you great relief. The key with stretching the plantar fascia is to get the toes involved.

  • Grab a stretch strap, towel, or belt and wrap it around the bottom of the toes near the ball of the foot
  • Alternatively, you can wrap the strap around the big toe only to get a deeper stretch.
  • Lift the foot off the ground while keeping the knee relatively straight
  • Use your hands to pull on the strap ends and bring the toes back toward the shin
  • Continue pulling until you feel a stretch in the bottom of the foot, you will probably feel a stretch in the calf as well
  • Note: The toes should be extended back toward the shin as well
  • Hold for 30+ seconds for 2-3 sets on each foot

If youre having trouble coordinating this move, you can bring your foot in your lap and gently stretch the toes and ankle back with your hands.

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How To Strengthen Foot Arches

Standing on your own two feet takes on a whole new meaning when you are experiencing foot pain. As we walk through the journey of life, our foot ligaments stretch out, relax and our arches can start to hurt. A common arch affliction is a condition known as flat feet and it can result in a multitude of issues. Not only do flat feet cause pain, but this condition can also create balance issues, back problems, and even affect the nervous system. This is why focusing on foot strengthening exercises and arch strengthening exercises will not only relieve pain, they can strengthen your feet, your ankles, and improve your posture.

Can Orthotics Help Strengthen The Arch

Foot & Ankle Strengthening & Stretch Exercise Program For Intrinsics, Arch, Athletes and Runners

A study in 2011 also looked at how the use of orthotics affected arch strength. This study found that in persons with flat feet, the use of orthotics in combination with arch strengthening exercises resulted in stronger feet than the when using the exercises alone.

Orthotics appear to help strengthen the arch due to the fact that when using orthotics the muscles of the arch were in a better position to fire normally. Without the orthotics these muscles lost the mechanical advantage to support the foot. In other words, when wearing the orthotics the muscles were able to fire in a more normal position and thus ended up functioning better and stronger.

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What Exercise Do For Arch Pain

There are a lot of great benefits to regularly exercising the foot, ankle and lower leg muscles. With the right attention to your feet, you will find arch pain much easier to manage or even prevent along with:

  • Increased blood flow to promote healing and reduce inflammation
  • Improved foot and ankle strength aiding in proper joint mechanics
  • Better tolerance for daily activities
  • Restore balance to the foot, ankle and entire lower leg to reduce unnecessary strain
  • A great adjunct to other foot pain treatment options for maximizing recovery
  • Boosting overall quality of life

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