Download - 5 Ways to Alleviate Arch Pain
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FOOT HEALTH RESOURCE CENTER
5 Ways to Alleviate Arch Pain
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YOUR ARCH
runs the length of your foot, including the inside
of your foot, giving it a distinctive contoured
shape.
Your arches help you:• Absorb stress.• Stabilize your body for standing, walking, and
running.• Help you adapt to uneven or sloping
surfaces.
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Pain results when any of your arch-related
bones, ligaments, and tendons are weakened
or injured from:
• Overuse
• Excessive activity
• Wear and tear from aging.
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Do not let arch pain go without treatment.
Because your arch supports the weight of your
entire body, arch pain tends to affect your
ankles, knees, legs, back, and other areas of
your feet.
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The following 5 remedies may alleviate your
arch pain and help prevent additional foot and
lower body health problems.
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1. Use orthotics, shoe inserts, + arch supports.
These will help support your arch and
stabilize your heel.
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Specialized arch supports help relieve some of
your arch pain and discomfort.
Make sure you know your arch type. The
shape and height of your arch support should
match your arch type and height.
A wet test will show if you have a low, medium, or high arch.
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2. Strengthen your muscles.
Work on strengthening your tibialis
posterior muscle and stretching your
Achilles tendon.
These two muscles are instrumental in
affecting your arch pain and any pronation you
might experience.
Achilles Tendon
Tibialis Posterior Muscle
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3. Wear comfortable and supportive shoes
with insoles that fully support the arch.
Depending on your lifestyle, your shoes and
insoles need to support both your everyday
activities (like work) and more intense
activities (such as running, jogging, or sports).
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4. Wear night splints.
Night splints help alleviate pressure on your
arches by keeping your muscles properly
positioned and strengthened while you sleep.
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5. Use cold therapy.
Massagers, wraps, and other forms of
cold therapy help alleviate arch pain
and discomfort.
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Remember, it’s important to treat your
arch pain.
Arch pain is a progressive condition that may
contribute to more serious foot ailments if left
untreated.
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FOOT HEALTH RESOURCE CENTER
For more information about treating and preventing arch pain from the experts at FootSmart and the Podiatry Institute, visit www.footsmart.com/Foot-Health-Resource-Center.