The term arch pain (often referred to as arch strain) refers to an inflammation and/or burning sensation at the arch of the foot.

In most cases, arch pain or strain develops from overuse, unsupportive shoes, weight gain or acute injury. If you feel intense, shooting pain on the bottom of your foot between the toes and heel it’s most likely due to this condition.

Causes of Arch Pain

As you probably know, the curved, contoured area on the bottom of your feet, located between the ball of the foot and your heel, is called the arch of the foot. It consists primarily of fibrous tissues called ligaments that hold your foot bones together and connect the toes to the heel. Foot muscles and a tough tissue known as the plantar fascia are also located in the arch of the foot and assist in providing support to the foot.

Treatment & Prevention

Firstly, avoid high-heeled shoes whenever possible. Try to choose footwear with a reasonable heel, soft leather uppers, shock absorbing soles, and removable foot insoles.

Some people have high arches, while others have low arches — and both affect the way your feet and legs work when you’re walking and running. But it’s not just the shape of your arch that can affect regular body mechanics and cause pain.

Check out this list of common arch pain causes below to help identify what’s leading to your foot pain:

1. Plantar Fasciitis

If you often feel a sharp, stabbing pain on the underside of your foot toward the heel, then you may have a very common condition called plantar fasciitis. The injury is characterized by pain and inflammation of the plantar fascia—the thick band of tissue that runs across the bottom of your foot and connects the heel bone to the toes. Plantar fasciitis pain is usually worse in the morning and tends to decrease throughout the day. However, it can be triggered by long periods of standing or excess walking.

Most cases of plantar fasciitis are caused by extreme stress on the foot muscles. This can come from wearing high heeled or uncomfortable shoes, being overweight, exercising too much, and certain foot abnormalities (like flat feet or high arch foot).

2. Flat Feet

Nearly one-third of people in the United States are born with flat feet (a.k.a. fallen arches). The condition is characterized by a very low or non-existent arch in the foot that results in most of the sole of the foot to touch the ground. Sometimes the aging process results in flat feet as the tendons stretch and no longer pull together properly.

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3. High Arch Foot

A high arch foot, or supinated foot, is another common foot deformity that can cause arch pain. The condition is characterized by the sole of the foot is unable to flatten while bearing weight, which can create pain in the arch of the foot as well as in the ankles, calves, knees, and back. Most cases of a high arch foot are present at birth, but it can be triggered by things like stroke, rheumatoid arthritis, and diabetes and other medical conditions. In addition, A high arch foot often causes hammertoes, calluses, Achilles tendonitis and metatarsalgia.

4. Tarsal Tunnel Syndrome

Tarsal tunnel syndrome is characterized by compression of the tibial nerve that runs through the tarsal tunnel found along the inside of the ankle. Though it usually causes pain in the heels, ankles and lower legs, it sometimes creates a tingly, burning sensation in the arches of the feet that radiates up to the knees.

5. Foot Injury

Sometimes foot injuries like sprains, bone fractures and bruises can lead to arch pain. An example would be stepping on something that damages the structure of the bottom of your foot or twisting the arch of your foot. If you’ve recently experienced a foot injury and have arch pain, you should visit your doctor or podiatrist to rule out a foot sprain, bruise or bone fracture.

6. Neuromas

A neuroma is a swelling of the nerve that is typically caused by an injury, overuse of the feet or trauma. Sometimes called nerve tumors, the most common place for neuromas is in the ball of the foot. Symptoms associated with neuromas include burning pain and numbness in the toes, but in rare cases, patients can experience arch pain, as well. The common treatment for neuromas includes cortisone injections, orthotics, and surgery.

7. Arthritis

Arthritis is a disease that causes pain, swelling, and inflammation of the joints. When arthritis affects a person’s feet, he or she often makes adjustments in walking style in order to avoid pain. This can put undue stress and pressure on different parts of the feet, which can then lead to arch pain.

8. Overuse

Sometimes arch pain is simply due to overuse of the foot, whether that be walking long distances, engaging in repetitive motion of the feet for an excessive amount of time, or exercising beyond one’s current abilities. Overuse can cause muscle and tendon fatigue as well as injuries like hairline fractures, all of which can lead to arch pain.

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When to See a doctor for arch pain

If your arch pain begins to interfere with your daily routine and activities, you should seek medical attention, especially if the arch of your foot looks discolored or deformed (both of which are symptoms of an injury or bone fracture), is extremely sensitive to touch or is causing you to move and walk differently.

The good news is with a combination of education, decent footwear, rest, ice, lifestyle modifications, and the right orthotic inserts, most people can expect fast initial relief from arch pain and eventual recovery from Plantar Fasciitis.