Return to Participation and Prevention

Biomechanical studies of how the body interacts with the world around it may reveal the underlying causes of arch pain.

Returning to participation in sports and other activities and prevention of arch and foot pain are governed by the same factors. Arch pain may be often caused by doing too much of a particular activity too fast. Arch pain can be seen at the beginning of a conditioning or a sports season. A sudden increase in activity may also cause arch pain during the middle or end of a season or a conditioning program.

A good workout program begins with a physical exam by a physician, then gradual and consistent workouts. For example

Warm-up: Walk two to three minutes, then jog for 30 seconds, and walk for 30 seconds. Repeat three times.

Main set: Jog for a minute, then walk for a minute for 20 to 40 repetitions. As you become more comfortable with alternating jogging and walking, increase your jogging time until you can run continuously for 40 minutes. Working out on good surfaces and using proper equipment in your workout will help to lower the risk of arch pain.

Components of a good exercise program should include core strengthening, muscle strengthening, and flexibility training that are specific to the goals of the workout program or the sport.

If pain is encountered when working out, try decreasing the intensity of the workout. If the pain persists or sharpens, then you should immediately stop and seek medical advice to discover the source of the pain. Pushing through pain most often results in injury.