15 Jun Arch Pain
Foot arch pain is a common type of foot pain. Its symptoms include pain when getting up in the morning, and pain during long walks or long periods of standing. Arch pain in the morning is due to the ligaments under the foot known as the Plantar Fascia becoming contracted and tight as you sleep through the night. When getting up and walking in the morning, the fascia is still tight and prone to irritation when stretched. When walking or standing for long periods, the plantar fascia becomes inflamed and painful.
The most common cause of arch pain is Plantar Fasciitis. Plantar Fasciitis is Latin for inflammation of the Plantar Fascia – the fibrous band of tissue that connects the heel bone to the toes. Someone with arch pain usually has inflammation of the tissues within the mid-foot. The arch of the foot is formed by the Plantar Fascia, which tightens and relaxes during the different phases of gait. The Plantar Fascia plays an important role in proper foot mechanics and transfer of weight from the heel to the toes. When inflamed, even simple movements can be quite painful.
Plantar Fasciitis is caused by over-stretching of the Plantar Fascia. Repeated strain can cause tiny tears in the ligament. These can lead to inflammation, irritation, pain, and swelling.
Arch pain is more likely to happen when:
- Your feet roll inward too much (over-pronation)
- You walk, stand, or run for long periods of time, especially on hard surfaces
- You are overweight or have recently gained weight
- You have tight Achilles tendons and/or calf muscles
- Use of flip flop shoes or non-lace up footwear
- High heels usage
- Change in training
- Decreased flexibility due to the normal aging process
- Common in people between the ages of 30-60
How to Get Back into Exercising
Getting back into a workout routine when you’ve taken time off is intimidating, below is are a couple of simple tips to help you ease in without losing motivation or risking injury.
- Add Easy Cardio: Try incorporating light cardiorespiratory workouts like walking, running or jumping on the treadmill after a couple stretching or yoga sessions. A brisk 20-minute outdoor walk will help invigorate your mind and get your body moving again.
- Start Strength Training: After the first week of light cardio, start to incorporate strength workouts into your routine. Exercises like squats, lunges and bridges are all simple exercises that will help you get back to it.
Tensor Fascia Stretch
- Stand near a wall, leaning into it with one hand.
- Drop your leg closest to the wall behind you
- Drive your hips toward the wall.