Why are my Foot Arches Sore? Understanding the Causes of Sore Foot Arches May 08 2019

Up to 77% of adults have dealt with foot pain at some point in their lives. 

Are you one of them? Does every step you take leave you shrieking out in pain? Do your arches constantly ache? You can’t exercise, you can’t walk, and sometimes you can’t even work.  

If that’s the case, you may be suffering from sore foot arches.

The arch of your foot runs from the heel to your toes. The arches are critical in helping you maintain your balance and keep you stabilised. When your arches are in pain, this can throw your whole equilibrium off.

As you wake up every morning with your arches aching in pain, you may wonder – what did you do to cause this?

Check out the guide below to find out the causes of sore arches and what you can do about them!

Causes Of Sore Foot Arches

Sore arches can be such a pain! In order to prevent them, you need to figure out what's causing them. Take a look at the most common causes below. 


Did injure your foot recently? A common cause of sore arches is an injury to your foot.

This could be a blunt force injury – like dropping a heavy item on your foot – or a repetitive stress injury. If you’re a runner, you could be causing stress on your foot as you go on your daily runs.

This type of foot stress injury could eventually cause a small break in the bone of your foot. This can be extremely painful and take a long time to heal. While you wait for it to heal, you will be forced to stay off your feet.

Weight Gain

A sudden weight gain could cause a great amount of pain in your arches. One of your arches’ main functions is to help bear the weight of your body. As you gain weight, this puts more and more pressure on your feet.

Unfortunately, this can make it extremely uncomfortable to stay on your feet for long periods of time. As your feet take on more weight, the arches will ache in pain.

In order to alleviate foot pain, you need to take the weight off your feet – whether that means you lose the weight, or you take frequent breaks to rest your feet.


Another common cause of arch pain is arthritis. Arthritis is typically found in older adults. It causes inflammation of the joints and tissues in your foot.

There are 33 total joints in your foot – all of which can become inflamed with arthritis. The arches are particularly susceptible since they do so much work for your body with maintaining your balance and bearing weight.

Arthritis pain can be especially debilitating as it can cause your foot to swell. Many who suffer from it are eventually unable to walk.

Plantar Fasciitis

Does the arch of your foot feel like it’s being repeatedly stabbed when you first wake up? If so, you may be suffering from plantar fasciitis.

Plantar Fasciitis is the most common cause of sore arches. The thick band of tissues that run from your heel to your toe is called the plantar fascia ligament. Too much stress or tension on your arch can cause tears along with these tissues, causing inflammation.

The pain with plantar fasciitis tends to be more intense first thing in the morning. It can also be painful after long bouts on your feet. Those that work on their feet tend to be most affected by this cause of arch pain.

Flat Feet

Having flat feet is exactly what it sounds like – instead of having a lifted arch, your foot lays completely flat on the ground. Flat feet can happen either naturally at birth or it can develop over time.

Because your arch is critical in helping you walk and keep your balance, having a fallen arch can seriously impact how your body functions. This can cause pain in your lower back, knees, and ankles. It also will cause you to experience sore arches.

To learn more about the flat fleet, check out this blog to help you deal with it.

Treatment For Sore Foot Arches

Now you know what caused your arch pain, you likely want to know what you can do to treat it. Check out the treatment options below.

Cold Therapy

When your arch is aching in pain, you should grab an ice pack. Ice helps reduce swelling and inflammation. If you’ve injured your foot, ice, along with rest, is the best way to go.

Night Splints

If the cause of your sore arches is plantar fasciitis, a night splint may be needed to treat it. With plantar fasciitis, it’s important to keep your foot stretched at a 90-degree angle. Typically, when you sleep, you sleep with your toes pointed down. A night splint ensures that you sleep with it pointed up.

Arch Support

If you suffer from flat feet, you can force your feet to mimic an arch with arch support.  Gel arch supports help provide relief to your sore arches. They absorb shock and help reduce the pressure on your feet. This may be a great option to those suffering from flat feet or plantar fasciitis.

Orthopaedic Shoes

Like arch support, orthopaedic shoes provide pain relief for those that suffer from foot pain. They have arch-supportive insoles and, for those fashion-oriented, now have many trendy options.

Cortisone Injections

Your doctor may recommend cortisone injections if the inflammation in your foot is severe. These injections help reduce inflammation and pain. After you receive the injections, you must rest your feet for 3 days. After that, you should feel pain relief for 3 months.

Foot Pain No More

Now that you know what is causing your sore arches, you can better prevent and treat them. Your days of foot pain can be a thing of the past!

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