Why Does My Foot Hurt? How to Prevent and Treat Foot Arch Pain in Runners (8 Exercises Include)
Why does the bottom of my foot hurt when I walk? Or, do you feel a pulling sensation in your foot when you walk, run or jump? Foot arch pain is common for individuals that are on their feet constantly, especially runners. Long-distance running can cause the tendon in your arch to become hyperactive causing a strain under the foot. This can be treated conservatively at home or at a physical therapy clinic.
What causes my foot to hurt?
There are many reasons why you feel the pain under your foot, such as: Plantar fasciitis, flatfoot, tendonitis, stress fractures, and arthritis. Typically for runners the pain is caused by plantar fasciitis, a form of tendonitis that is felt when your foot is in a plantar flexion (when your foot is pointed). Let’s discuss how you can prevent and treat this issue!
What are the treatment and prevention strategies?
Pain in the arch of the foot is treated conservatively. For example, a few common treatments are icing the foot, over-the-counter medication, orthotics, and stretches/exercises to strengthen the tendon. If that does not work, the next step would be to schedule an appointment with your physical therapist for an evaluation and they will create an individualized exercise program for you to complete.
Exercises to Try!
1. Foam Roll Calves & hamstrings
2. Lax Ball roll arch
3. SL Balance Marbles
4. ECC heel raises
7. Sidelying ABD
8. Side stepping
Foot hurt in arch pain is very common in runners and can be treated at home or at your nearest physical therapy clinic. The treatment is done conservatively, and can be prevented with the correct exercises and stretches. If the pain increases, be sure to contact a medical professional for more information.
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