Many of us experience Plantar Facsiitis, heel and arch pain; especially during exercise. Here are some quick tips to help alleviate your pain and achieve your goals!
About the arch: The arch of your foot is comprised of the metatarsal and tarsal bones along with supporting tendon and ligaments. The posterior tibialis is responsible for maintaining a healthy, supportive arch during all activities & exercise .The posterior tibialis tendon is a muscle that originates behind your shinbone, runs inside your ankle, and attaches to many of the tarsal bones inside your arch. Your arch has to support the entire weight of your body hence it can affect other areas of the foot and even your legs and back. (Source)
Orthotics will ease the stress on your posterior tibialis tendon by supporting your arch and stabilizing the heel. These can be purchased over the counter as suggested by Runner’s World or customized by a certified podiatrist.
- Cold Therapy
Cold temperatures will alleviate arch discomfort by reducing the blood flow to that spot. Less blood flow corresponds to reduced inflammation, muscle spasm, and pain. A great trick for your arch is to freeze a water bottle and roll it on your arch.
- Zensah Arch Support Sleeves
The Zensah Arch Support is designed to help support weak and flat arches. It does so with targeted compression that helps to soothe heel, arch, and foot pain. The compression arch sleeve helps support and lift the arch by anchoring it to the dorsal (upper) area of the foot.
- Stretch and Strengthen Your Muscles
Strengthen your tibialis posterior so it can better support your arch and stretch your Achilles tendon to ease tension. Calf raises are a great way to strengthen the tibialis posterior while the wall stretch is a great way to stretch the Achilles tendon.
- Wear the Right Pair of Shoes
The right pair of shoes can make all the difference when it comes to foot and arch pain. Make sure your shoes are properly fitted and have adequate insole support. You can go into your local running store to make sure you have the right fit.
If after wearing compression and following these other tips, pain persists without relief, make sure to see a podiatrist for professional treatment!