What You Need To Know About Arch Pain
When you have arch pain, everything becomes uncomfortable.
It might hit you first thing in the morning, flare up after a walk, or creep in halfway through your workday.
Whether it’s a throb or a sharp, stabbing pain, a feeling or tearing under your foot or just a dull ache that never goes away, arch discomfort can make every step a chore.
If you’re dealing with arch pain, the good news is you are not alone, and there’s a lot you can do to fix it.
Let’s break it down so you can better understand what’s going on, what might be causing the pain, and most importantly, how to get it fixed.
1. What Is the Most Common Cause of Arch Pain?
Your feet are made up of 26 bones, and 100s of ligaments, tendons, and muscles that all work together to support your body weight and absorb shock every time you move.
The arch of your feet is an amazingly complex structure that helps with stability, strength and mobility.
When one part of this system is under stress, overloaded, or not functioning properly, pain can set in.
One of the most common causes of arch pain we see at Complete Podiatry is plantar fasciitis, a condition where the thick band of tissue (the plantar fascia) running from your heel to the base of your toes becomes irritated and damaged.
While it often causes heel pain, it can also affect the arch—especially if the fascia is strained from poor foot mechanics, unsupportive shoes, or a sudden increase in activity.
Other common causes include:
1. Flat feet or fallen arches – which can increase strain through the foot
3. Flexible ligaments - Sometimes the ligaments may be weak or too flexible to support your aches properly
3. High arches – which don’t absorb shock as well and may lead to overuse injuries
4. Overuse injuries – often seen in runners, walkers, or people who stand for long hours
5. Tendon issues – such as posterior tibial tendon dysfunction, which affects foot support
6. Arthritis or joint stiffness – particularly in the midfoot
7. Charont collapse - a rare condition commonly associated with diabetes where the bone in the arch can breakdown
So how do you know what’s causing your arch pain? That’s where we come in at Complete Podiatry.
We perform a through assessment of your arch pain, your gait dynamics and biomechanics to help identify the causes of your arch pain.
We understand that unless you know what’s behind the pain, it’s hard to treat it properly.
2. How Do I Fix Arch Pain?
The first step in fixing arch pain is figuring out what’s causing it—and the second step is making sure you don’t ignore it or push through it.
Here are some key strategies that you can try that may help relieve arch pain:
✅ Rest and modify activity
If your arch is sore, continuing high-impact activities like running or jumping can make it worse. Give your feet a break and swap high-load exercises for low-impact ones like swimming or cycling.
✅ Footwear matters
Choose shoes with proper arch support, good cushioning, and a firm sole. Shoes that are too soft or too flat can lead to more strain and fatigue in the arch.
✅ Ice and elevation
Icing the sore area and keeping your foot elevated can help reduce inflammation and pain—especially after activity.
✅ Stretching and strengthening
Tight calf muscles and weak foot muscles can contribute to arch pain. Gentle stretching of the calf and foot muscles, along with strengthening exercises (like towel scrunches or resistance band work), can make a big difference over time.
✅ Custon prescribed orthotics
Custom or prefabricated orthotic insoles can provide targeted support where your foot needs it most. They’re particularly useful if your pain is due to poor foot posture like flat feet or high arches.
✅ Manual therapy and taping
Hands-on treatment and foot taping techniques—often done by your podiatrist—can help support your arch and reduce pain during daily activities.
❌ Avoid walking barefoot
Hard surfaces like tiles or concrete can make arch pain worse if your feet are unsupported. Even indoors, try wearing supportive shoes or sandals.
While all of these are helpful tips, remember they’re only truly effective when tailored to your individual situation.
That’s why professional diagnosis and treatment by a Podiatrist are so important.
3. Who to See About Arch Pain?
You might be wondering, "do I need to see someone about this, or will it just go away on its own?"
The reality is that arch pain rarely improves without proper treatment, and even if it does settle temporarily, it often returns if the root cause isn’t addressed.
So, who should you see?
✅ Your podiatrist.
Podiatrists are the go-to experts when it comes to foot and leg problems.
We specialise in diagnosing the exact cause of your pain, understanding how your foot structure and movement patterns contribute to it, and putting together a personalised plan to get you back on track.
At Complete Podiatry, we’ll:
- Take a detailed history and assess your foot function and biomechanics
- Identify the underlying cause of your arch pain
- Develop a personalised management plan that outlines your targeted treatment, which may include orthotics, footwear advice, taping, exercises, or hands-on therapy
- Work with you to prevent the problem from returning
- 🙅♂️ Skip the guesswork.
Waiting too long, trying DIY treatments, or hoping the pain will magically disappear only increases the risk of long-term issues.
Don’t Let Arch Pain Hold You Back
If you’re dealing with arch pain, don’t ignore it. It’s your body’s way of telling you that something’s not quite right. And the sooner you act, the easier it is to fix.
At Complete Podiatry, we help people just like you get out of pain and back to doing the things they love. Whether it’s running, walking the dog, or just getting through the workday without aching feet—we’re here to help you build an amazing life from the feet up.
📞 Call us today on 8330 0004 or Book Online to get started. Let’s take the pressure off your arches—for good.
Anthony Robinson
Director of Complete Podiatry