Why does my foot arch hurt? Causes other than plantar fasciitis and what helps

When you think of foot arch pain, plantar fasciitis might be what first comes to mind. But your arches can ache for plenty of other reasons. Your foot arch, a complex network of bones, ligaments, and tendons stretching from your toes to your heel, is essential for every step you take. It absorbs shock, helps with balance, and powers you through everything from casual strolls to tough workouts.

“Foot arch pain not from plantar fasciitis is often related to tendons and ligaments being pushed a little too far, especially if you're doing activities your body isn't prepared for,” says Dominica Sourial, PT, DPT, a physical therapist at Hinge Health. 

Curious what else could be behind your foot discomfort? Read on to discover the most common causes of foot arch pain that aren't plantar fasciitis — and find out what treatments Hinge Health physical therapists recommend to get you back on your feet.

Symptoms of foot arch pain

Foot arch pain refers to discomfort, soreness, or aching along the curved area on the bottom of your foot — anywhere between your heel and the ball of your foot. This pain can affect one or both feet and might come and go depending on your activity level. Symptoms of foot arch pain can differ from person to person, often depending on the underlying cause, explains Dr. Sourial. The most common signs include:

• Sharp, aching, or burning sensations in the bottom of your foot

• Pain in the arch that worsens with standing, walking, or exercise

• Trouble moving your foot or difficulty walking 

• Pain that radiates to your ankle or knee

Causes of foot arch pain

While plantar fasciitis is a well-known contributor to foot arch pain, it’s far from the only one. Plantar fasciitis occurs when the fascia — a thick band of tissue supporting your foot’s arch — becomes irritated or inflamed. “A key sign of plantar fasciitis is pain that’s typically worse in the morning when you first get out of bed,” explains Dr. Sourial. “While many types of foot pain can linger throughout the day — including plantar fasciitis — if your pain mainly begins or intensifies later in the day, it may be worth considering other potential causes.”

Other common causes of foot arch pain include:

• Flat feet (fallen arches). Every foot is different, and having lower or flatter arches is simply a variation, says Dr. Sourial. “If you have a lower arch, you might be more aware of fatigue or discomfort after long periods on your feet,” she adds. But with proper foot support and simple foot and ankle exercises, you can reduce discomfort and keep moving comfortably.

• High arches (pes cavus). Another natural variation in foot structure, high arches can contribute to foot arch pain because the arch is raised higher than usual, which puts more pressure on the ball and heel of your foot instead of distributing weight more evenly. As a result, the muscles and ligaments in the arch can become strained and sore, especially after standing or walking for a long time. 

• Unsupportive footwear. Supportive shoes help keep your feet comfortable and absorb impact when you’re on the move. If your shoes don’t offer enough arch support, spending long hours on your feet — whether you’re active at work or exercising — can contribute to irritation or discomfort in your arches. 

• Overuse or strain. Increasing your activity level quickly or spending extra time on your feet can sometimes lead to temporary discomfort in your arches — or even a pulled (strained) muscle. If you’re on your feet a lot for work, or getting back into activity after some time off, your arches may feel a bit more fatigued than usual, says Dr. Sourial. Gradually building up your activity and giving your feet time to adjust can help prevent and ease this type of soreness.

• Posterior tibial tendon dysfunction. The posterior tibial tendon runs along the inside of your ankle and plays a key role in supporting your arch. If this tendon becomes strained or weakened, it may not support the arch as effectively, which can sometimes lead to a flattening of the foot and arch pain over time. 

• Arthritis. Both osteoarthritis and inflammatory types of arthritis, like rheumatoid arthritis, can affect the joints in the middle of your foot, leading to inflammation, stiffness, and arch pain. Arthritis-related foot pain is often accompanied by swelling and reduced mobility. 

Treatments for foot arch pain

If foot arch pain is slowing you down, there are plenty of effective treatments that can help you feel better and get back to your daily activities with confidence. Here’s what Hinge Health physical therapists recommend: 

• Try physical therapy and targeted exercises. Targeted exercises help stretch tight muscles, build strength in your arches, and improve flexibility and balance — all of which support the health of your feet and prevent future problems, says Dr. Sourial. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Stay active. When your feet hurt, it may feel counterintuitive to stay active — but finding your movement sweet spot is crucial for relief and long-term healing. While specific foot exercises are beneficial, just keeping your body in motion can also play a big role in relieving foot arch pain. Activities like walking, gentle stretching, or even everyday tasks such as cleaning or gardening help boost circulation and keep your muscles engaged. It’s normal to feel some mild discomfort during movement, but staying gently active is often better for recovery than total rest. 

• Warm up before activity. “Gently stretching your feet before exercise can help prepare them for movement and reduce the risk of irritation in your foot arch,” says Dr. Sourial. Stretching your feet after a workout is also beneficial, as it promotes blood flow and supports recovery in the area.

• Wear appropriate footwear. Choosing shoes with good arch support can help prevent further irritation in your foot arches, says Dr. Sourial. Make sure your shoes fit well — snug but not too tight. Look for options with built-in arch support or cushioned insoles, or add over-the-counter inserts.  

• Heat and ice. Both can be useful for managing foot arch pain not related to plantar fasciitis. “If your foot is sore after a particularly active day or workout, applying ice can help reduce inflammation and numb the discomfort,” says Dr. Sourial. “On the other hand, if your foot pain is more of a dull ache from standing or working all day, heat may help relax the muscles and improve circulation.” Try applying an ice pack or a warm compress for 15–20 minutes at a time, and see which feels best for your symptoms. Always be sure to protect your skin with a towel or cloth. 

• Massage gun or self-massage. Both techniques can help ease foot arch pain caused by muscle tightness or overuse. The goal is to increase blood flow and relax tense tissues, offering temporary relief from soreness — so you can move more comfortably and stay active. This can make it easier to do exercises that support long-term healing. For massage guns, use a soft attachment on a low setting and gently move the device along the bottom of your foot, avoiding any areas of sharp pain or injury. For self-massage, try rolling your foot over a frozen water bottle or a golf ball, adjusting pressure as needed for comfort and relief.

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can perform your targeted exercises and stay active when you have foot arch pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• Complementary therapies. Talk to your provider if you’re interested in trying alternative treatments for foot arch pain relief, such as massage, acupuncture, or chiropractic care.

When to see a doctor

Foot arch pain not related to plantar fasciitis often improves on its own with conservative treatments. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:

• Swelling in your foot or ankle

• Warmth or redness in your foot

• Fever

• Suspected fracture

• Numbness or tingling in your foot

These symptoms could point to a more serious issue that requires care.

PT tip: Get to know your feet

Understanding the unique shape of your arches and how your feet move can make it easier to find the right footwear. A physical therapist can assess your foot mechanics and help you decide if you might benefit from extra support, such as specific shoe features or inserts. “Some shoe stores also offer a foot analysis, which can be a useful starting point for choosing the right footwear for your needs,” says Dr. Sourial. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Park, S. Y., Bang, H. S., & Park, D. J. (2018). Potential for foot dysfunction and plantar fasciitis according to the shape of the foot arch in young adults. Journal of exercise rehabilitation, 14(3), 497–502. doi:10.12965/jer.1836172.086

2. Knapp, P. W., & Constant, D. (2024, May 21). Posterior Tibial Tendon Dysfunction. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK542160/

3. Huang, Y. P., Peng, H. T., Wang, X., Chen, Z. R., & Song, C. Y. (2020). The arch support insoles show benefits to people with flatfoot on stance time, cadence, plantar pressure and contact area. PloS one, 15(8), e0237382. doi:10.1371/journal.pone.0237382