How To Relieve Arch Pain

How to Relieve Arch Pain: Effective Treatment Options for Foot Pain


Arch pain is a common condition that affects many people, particularly those who spend a lot of time on their feet. Whether you’re dealing with pain in the arch of your foot due to flat feet, high arches, or another cause, there are several ways to relieve this discomfort.

1. Understand the Causes of Arch Pain

Arch pain can be caused by a variety of factors, including:

  • Flat feet: When the arch of your foot collapses, putting extra stress on your joints and muscles.
  • Plantar fasciitis: An inflammation of the tissue that runs along the bottom of your foot.
  • High arches: Excessive pressure on the foot's ball and heel.
  • Overuse: Spending too much time on your feet can lead to stress on the arch.

Knowing the cause of your arch pain is essential to finding the right treatment.

2. Stretching and Strengthening Exercises


Stretching the muscles in your feet and legs can significantly reduce arch pain. Some useful exercises include:

  • Towel stretch: Sit with one leg extended in front of you, loop a towel around the ball of your foot, and gently pull the towel towards you to stretch your calf muscles.

  • Toe curls: Place a towel on the floor, and use your toes to curl the towel towards you. This strengthens the muscles in your arch.

Strengthening your foot muscles can also help in providing support to the arch and reducing discomfort.

3. Proper Footwear


Wearing shoes with proper arch support is one of the most important steps in alleviating arch pain. Here’s what to look for:

  • Arch support: Choose shoes that have built-in arch support to help distribute pressure evenly across your foot.
  • Cushioning: Shoes with adequate cushioning in the sole can reduce impact and provide additional comfort.
  • Avoid high heels: High heels place unnecessary strain on the feet and exacerbate arch pain.

4. Use Orthotic Insoles


Orthotic insoles are custom-made or over-the-counter devices that provide extra support for your feet. They can help correct alignment issues and provide relief from arch pain by redistributing pressure.

5. Rest and Ice


If your arch pain is caused by overuse or inflammation, resting your feet is essential. Taking short breaks throughout the day to rest and elevate your feet can help. Additionally, applying ice to the painful area for 15-20 minutes can reduce inflammation and soothe discomfort.

6. Consult a Professional


If the pain persists, it’s important to consult a healthcare professional. A podiatrist can help identify the underlying cause of your arch pain and provide treatment options, such as physical therapy or custom orthotics.


Arch pain can be a painful and frustrating condition, but there are multiple ways to relieve it. Stretching and strengthening exercises, proper footwear, orthotic insoles, and rest can help reduce discomfort.

If your pain persists, seeking professional advice will help you find the right treatment plan.

How we help
A man is holding a pair of shoes in front of a sign that says foot solutions.

Steve Morgan

March 28, 2025
Steve Morgan loves attending concerts at London’s many music venues.  However, in recent years, his enjoyment has been increasingly marred by foot and back pain that prevented him standing for prolonged periods. A keen sportsman, Steve, 44, has a high pain threshold, but about a year ago the discomfort became debilitating, limiting both his mobility and quality of life. Recommended by a work colleague whose mother had been successfully treated for a similar complaint, Steve made an appointment for a free, no obligation assessment at Foot Solutions. “The assessment was detailed, rigorous and really interesting” explains Steve. “All the consultants at Foot Solutions are highly-trained specialists and really know their stuff. I learnt that I have over-pronating feet which means that my arches flatten on impact with the ground. The recommended treatment was customised arch supports. The consultant explained the benefits without applying any sales pressure. After consideration, I decided to proceed with the purchase.” Have the arch supports helped? “They’ve been an absolute godsend” says Steve, “The foot pain has been massively reduced and the back pain has completely gone. I can now enjoy a night out with hardly any discomfort. Plus, my balance and posture have improved so much that I’ve realised that I’m taller than people I thought were bigger than me!” Would he recommend Foot Solutions? “Definitely” confirms Steve, “Foot Solutions are massive in America and it’s easy to see why. The assessment process is excellent, the products are superb and the staff are outstanding.” If you’re suffering from foot, back or joint pain, contact Foot Solutions today to arrange a free foot and gait analysis.
A man holding a pair of shoes in front of a foot solutions sign

Colin Haylock MBE

March 28, 2025
Although officially retired as a Consultant Maxillofacial Prosthetist, Colin Haylock MBE still travels the world using his specialist life-changing skills to help rebuild people’s faces.  However, following a motorcycle accident which left his left foot badly deformed, Colin’s mobility was significantly restricted. “I was really struggling,” explains Colin, currently an honorary tutor at Guys Medical School. “Following the accident, my movement became painful and awkward and I had to drag my left foot sideways. The problem was accentuated during my travels when I was on my feet a lot of the time.” At first, Colin sought help from the usual channels, visiting casualty, a physiotherapist and even an orthoptist who prescribed rigid (and uncomfortable) half-sole inserts. Unfortunately, nothing worked. Then Colin decided to visit Foot Solutions in Richmond. “I’d been aware of the Foot Solutions free foot assessment offer for some time,” adds Colin “then one Sunday morning I called in to the store. I’m so glad I did because that visit changed my life for the better.” Colin was seen by Foot Solutions consultant Asif, who after taking a full case history, performed a series of tests and scans which identified in addition to the injury, a fallen arch which was exacerbating the problem. “Asif was extremely patient and thorough,” continues Colin, “he recommended custom-made arch supports and advised on suitable footwear, but applied no sales pressure.” Colin accepted Asif’s recommendations and followed his detailed instructions on how to use the arch supports. “I can now walk normally with virtually no discomfort,” says a delighted Colin, “Foot Solutions is a very good product and I am happy to endorse it.”
A woman is holding two pairs of shoes in front of a sign that says foot solutions.

Heather Paine

March 28, 2025
Food Scientist turned designer jeweller, Heather Paine was finding her mobility and comfort increasingly marred by the effect of arthritis in her ankles and feet. This was exacerbated by a painful condition known as hammer toes, where the toe joints curl downwards, causing friction with footwear. After enduring much discomfort, Heather eventually had an operation in an attempt to reduce the pain. Following the surgery, she was prescribed rigid, three-quarter length standard orthotics, which could only be used in a limited range of very unflattering footwear. “I came across Foot Solutions in Richmond, and decided to call in. I was very patiently and thoroughly taken through a detailed foot assessment process including two scans. Custom arch supports were recommended and I was shown a selection of stylish, comfortable and orthotic-friendly shoes.  After I was fitted with my new orthotics and footwear, the improvement has been dramatic. Life is a lot less painful and I can wear nice shoes, sandals and boots. I recently went to Brazil and spent a lot of time on my feet without any discomfort! I am more than happy to recommend Foot Solutions.”