Arch pain questions

[disneychick0412]

I've always been flat footed and had weak ankles, but it never bothered me unless I was up on my feet for a long time.
For the last 6-8 weeks, I've had pain on the inside of the ankle, but now it's settled more into my arch. So much to the point that I'm limping and I'm starting to become sore in other areas because of the way I'm trying to compensate for the arch pain. I have a pair of inserts, that I got from a physical therapist that I know, but I don't feel like they fit very well. I have an appointment with a podiatrist in a couple weeks. I'm quite overweight (which I'm working on). I've never gone to a podiatrist because I've always just figured they would tell me to lose weight and not really take me seriously and it only bothered me when I was up on my feet for a long time which I figured I could just live with. This pain is different. I assume he will say I need custom orthotics. I would love to hear others stories if they have dealt with this. Did custom orthotics help?
I'm pretty discouraged right now. My husband and I bought an awesome new treadmill and I was so looking forward to using it and losing weight and now I'm very discouraged. The pain I'm having is not because of the treadmill. My pain actually started a few weeks before the treadmill arrived.

 

[Christine]

I've always been flat footed and had weak ankles, but it never bothered me unless I was up on my feet for a long time.
For the last 6-8 weeks, I've had pain on the inside of the ankle, but now it's settled more into my arch. So much to the point that I'm limping and I'm starting to become sore in other areas because of the way I'm trying to compensate for the arch pain. I have a pair of inserts, that I got from a physical therapist that I know, but I don't feel like they fit very well. I have an appointment with a podiatrist in a couple weeks. I'm quite overweight (which I'm working on). I've never gone to a podiatrist because I've always just figured they would tell me to lose weight and not really take me seriously and it only bothered me when I was up on my feet for a long time which I figured I could just live with. This pain is different. I assume he will say I need custom orthotics. I would love to hear others stories if they have dealt with this. Did custom orthotics help?
I'm pretty discouraged right now. My husband and I bought an awesome new treadmill and I was so looking forward to using it and losing weight and now I'm very discouraged. The pain I'm having is not because of the treadmill. My pain actually started a few weeks before the treadmill arrived.

Ok, you're speaking my language. As I type this, I am laying on the couch 3 weeks into a flat foot reconstructive surgery. I am 57 years old, I've had very low-to-no arches all my life. I wouldn't say I was ever horribly flat footed, but barely an arch. I never had any issues or pain all my life. Magically (I an pinpoint the day exactly), I started having pain on the inner side of my ankle. Sometimes it would radiate down to the arch but mostly not. About 10 years prior, during some strenuous exercise with bad shoes, I did trigger the left arch and it was a problem for about 2 months. But I digress...

The pain you are feeling is most likely posterior tibial tendonitis and it is a common tendonitis for the flat-foot crowd. It is nothing to ignore. You need to get ahead of it before it become "posterior tibial tendon dysfunction" and you cannot get the inflammation down. If you are flat footed, this tendon is very hard to heal.

That said, get yourself to a very good podiatrist or orthopedist. Do *not* let them inject cortisone into the tendon. That is one tendon that it is advised not to do that to because it can easily rupture. If it is in fact that tendon and someone tries to do that to you, run, and find another doctor.

In order to treat this you need to rest and ice. Get some very good stability running shoes (they will be pricey) and get some custom orthotics. It's important that you do whatever you can to support that arch so you don't get into a problem with this tendon. Once you've calmed it down, you may want to discuss physical therapy and learning how to strengthen all those muscles properly. This should be treated very aggressively from the beginning...a walking boot is something to consider to get the inflammation down. Don't wear really flat shoes. Mine was caused by wearing ballet flats too often with my flat foot.

Anyway, all of the above did not end up working for me. I worked on it for 2 years and just saw it heading into further ruin so I opted for surgery as I was getting weaker and weaker and I didn't want to end up being 65 and falling down all over the place.

Can you do a single heel raise on the hurting foot (basically go up on the ball of your foot)?

 

[unrequited23]

When my arch pain acts up I do several things. 1) Take an anti-inflammatory and try to limit sugar, salt, dairy and wheat--not cut it out completely. 2) I sleep in these soft boots that keep my feet from pointing while I sleep and gently stretch my arch. 3) I wear shoes all the time, even inside. 4) I check my shoes for wear. I have a hard time replacing shoes that fit and forget they can wear out. (I have weak ankles and underpronate, my shoes wear out on the outside edge making it super easy to roll an ankle in old shoes.)

Personally, sleeping in the soft boots and wearing birkenstocks in the house was transformative for me.

 

[mumto3girls]

I have flat feet and will most likely get surgery when the pain gets so bad I can’t stand it anymore. I have had custom orthotics for about 6 years. They help tremendously. I also wear shoes everywhere but the shower and bed and that helps too.

 

[MICKIMINI]

Brooksrunning.com has a special walking shoe called Addiction for about $130+ but it helps correct the situation. I walk best barefoot and have a closet full of expensive shoes that I can barely wear, but these shoes are the best! I had them fitted at an old fashion shoe store (lots of widths) but some sellers will pay for shipping and returns. Good luck!

 

[disneychick0412]

Ok, you're speaking my language. As I type this, I am laying on the couch 3 weeks into a flat foot reconstructive surgery. I am 57 years old, I've had very low-to-no arches all my life. I wouldn't say I was ever horribly flat footed, but barely an arch. I never had any issues or pain all my life. Magically (I an pinpoint the day exactly), I started having pain on the inner side of my ankle. Sometimes it would radiate down to the arch but mostly not. About 10 years prior, during some strenuous exercise with bad shoes, I did trigger the left arch and it was a problem for about 2 months. But I digress...

The pain you are feeling is most likely posterior tibial tendonitis and it is a common tendonitis for the flat-foot crowd. It is nothing to ignore. You need to get ahead of it before it become "posterior tibial tendon dysfunction" and you cannot get the inflammation down. If you are flat footed, this tendon is very hard to heal.

That said, get yourself to a very good podiatrist or orthopedist. Do *not* let them inject cortisone into the tendon. That is one tendon that it is advised not to do that to because it can easily rupture. If it is in fact that tendon and someone tries to do that to you, run, and find another doctor.

In order to treat this you need to rest and ice. Get some very good stability running shoes (they will be pricey) and get some custom orthotics. It's important that you do whatever you can to support that arch so you don't get into a problem with this tendon. Once you've calmed it down, you may want to discuss physical therapy and learning how to strengthen all those muscles properly. This should be treated very aggressively from the beginning...a walking boot is something to consider to get the inflammation down. Don't wear really flat shoes. Mine was caused by wearing ballet flats too often with my flat foot.

Anyway, all of the above did not end up working for me. I worked on it for 2 years and just saw it heading into further ruin so I opted for surgery as I was getting weaker and weaker and I didn't want to end up being 65 and falling down all over the place.

Can you do a single heel raise on the hurting foot (basically go up on the ball of your foot)?

No, I can't do that on the hurting foot.
How do I know if it's what you mentioned vs plantar fasciitis?
My podiatrist appointment is in a little over 2 weeks. I wish it were sooner.
I just bought Brooks Ghost 13 shoes and I can tell they are more stable than the cheaper shoes I used to buy but the pain is still there.
I've started wearing shoes all the time, as my feet feel more stable with shoes vs barefoot.
I've never really been able to wear flat shoes.

 

[usnuzuloose]

In the early 90's my left arch fell. That was so painful. I started wearing walk fit insoles and it relieved it some.
In 06 My sciatica kicked in and it runs all the way down my leg into the arch. I would wait and see what your Dr. says as it may be something easy. Soak your foot and try to stay off of it until you see your Dr. I start PT and hopefully it will relieve my anguish. I will keep your foot in prayer. Give us an update.

 

[NotUrsula]

No, I can't do that on the hurting foot.
How do I know if it's what you mentioned vs plantar fasciitis?
My podiatrist appointment is in a little over 2 weeks. I wish it were sooner.
I just bought Brooks Ghost 13 shoes and I can tell they are more stable than the cheaper shoes I used to buy but the pain is still there.
I've started wearing shoes all the time, as my feet feel more stable with shoes vs barefoot.
I've never really been able to wear flat shoes.

The non-surgical treatment for Plantar fascitis starts with gentle exercise, so you can try the most basic ones while you wait and see if they help any. (I think that PF is actually the most likely thing, just because it is common, and ... "when you hear hoofbeats, think horses, not zebras".)

Supplies: Get yourself a stiff ball around 3 inches in diameter (tennis works, lacrosse is optimal, or you can use a chilled canned drink if cold feels good), and a largish thin dishtowel, and if you have any steps in your home or a stepstool, you can also use the bottom step if there is a something to hold onto. You will also need a bench or straight back chair to sit on, chair-height; not a bar or counter stool, because you need the other foot flat on the floor while seated. Plan to repeat the exercises on both feet, because if one is hurting, odds are that the other one could start hurting soon.

1. Sit in the chair, and with your shoe off, place the arch of your foot on the ball. Roll the ball slightly back and forth under your arch for about 5 minutes, pressing down firmly on it as you roll it; this massages the arch. If the plantar fascia is really tight you will feel a sort of lumpy sensation as the ball rolls against it. If you use a drink can do not put your full weight on it; it can burst. You can do this massage for fairly long periods of time; I do it while watching TV or working on the computer.

2. Sit in the chair with your shoe off and hold the towel bunched by the ends in either hand. Lift your leg and put the ball of your foot in the sling of the towel. Gently push your foot out in front of you and pull back to stretch the towel tight away from your hands, but DO NOT STRAIGHTEN YOUR KNEE! Stop at about an 80 degree angle knee bend. (Locking your leg while pulling back on your foot would hurt your knee.) Hold the 80 degree position with tension for a count of 5 and then relax and let the tension off. Repeat it a few times.

3. This one requires standing barefoot. Step onto a shallow step (even a curb will do), standing on both feet squarely planted about 15" apart. While holding onto something solid, shuffle your feet back off the edge of the step until you are standing on the balls of your feet with your heels off the edge. Standing up straight, gently shift your weight more onto your heels so that they end up just a wee bit lower than the surface of the step, just until you feel tension in the soles of your feet, and hold that position for a count of about 10. DO NOT TRY TO BOUNCE!! BOUNCING IS BAD. Then shift back onto the balls of your feet and give yourself a little rest, then repeat it, slowly and with no bounce. Just do a few reps at a time, 5 or so, and see if that helps relieve it; you don't want to overdo at first.

Usually if you see a podiatrist and the diagnosis is PF, they will give you a cortisone shot in the plantar fascia ligament; (under the arch of your foot), which may or may not relieve the pain. If that doesn't work and they recommend surgery, get a second opinion from an ortho first, and ask about non-surgical options. Almost all cases of PF can be treated nonsurgically; they usually put you in a walking boot for a couple of months while you get physical therapy. I would not go the surgery route until you have tried a boot and PT for awhile. (Six years ago I got sudden-onset PF in my right foot, and the podiatrist's shot did nothing in my case; he said my only other option was a surgery that would have prevented me from walking or driving for several months. I went to an ortho skilled in foot problems for a second opinion; he had me spend two months in a boot with PT 2X weekly. At the end of the 2 months I was almost pain-free, and the exercises they gave me worked to eliminate the pain as I continued them. I'm not saying that surgery is never necessary, but it should be the option of very last resort, when you've tried more than one other option.)

Good luck! I hope you feel better soon.

 

[barkley]

The non-surgical treatment for Plantar fascitis starts with gentle exercise, so you can try the most basic ones while you wait and see if they help any. (I think that PF is actually the most likely thing, just because it is common, and ... "when you hear hoofbeats, think horses, not zebras".)

Supplies: Get yourself a stiff ball around 3 inches in diameter (tennis works, lacrosse is optimal, or you can use a chilled canned drink if cold feels good), and a largish thin dishtowel, and if you have any steps in your home or a stepstool, you can also use the bottom step if there is a something to hold onto. You will also need a bench or straight back chair to sit on, chair-height; not a bar or counter stool, because you need the other foot flat on the floor while seated. Plan to repeat the exercises on both feet, because if one is hurting, odds are that the other one could start hurting soon.

1. Sit in the chair, and with your shoe off, place the arch of your foot on the ball. Roll the ball slightly back and forth under your arch for about 5 minutes, pressing down firmly on it as you roll it; this massages the arch. If the plantar fascia is really tight you will feel a sort of lumpy sensation as the ball rolls against it. If you use a drink can do not put your full weight on it; it can burst. You can do this massage for fairly long periods of time; I do it while watching TV or working on the computer.

2. Sit in the chair with your shoe off and hold the towel bunched by the ends in either hand. Lift your leg and put the ball of your foot in the sling of the towel. Gently push your foot out in front of you and pull back to stretch the towel tight away from your hands, but DO NOT STRAIGHTEN YOUR KNEE! Stop at about an 80 degree angle knee bend. (Locking your leg while pulling back on your foot would hurt your knee.) Hold the 80 degree position with tension for a count of 5 and then relax and let the tension off. Repeat it a few times.

3. This one requires standing barefoot. Step onto a shallow step (even a curb will do), standing on both feet squarely planted about 15" apart. While holding onto something solid, shuffle your feet back off the edge of the step until you are standing on the balls of your feet with your heels off the edge. Standing up straight, gently shift your weight more onto your heels so that they end up just a wee bit lower than the surface of the step, just until you feel tension in the soles of your feet, and hold that position for a count of about 10. DO NOT TRY TO BOUNCE!! BOUNCING IS BAD. Then lift back onto the balls of your feet and give yourself a little rest, then repeat it, slowly and with no bounce. Just do a few reps at a time, 5 or so, and see if that helps relieve it; you don't want to overdo at first.

Usually if you see a podiatrist and the diagnosis is PF, they will give you a cortisone shot in the plantar fascia ligament; (under the arch of your foot), which may or may not relieve the pain. If that doesn't work and they recommend surgery, get a second opinion from an ortho first, and ask about non-surgical options. Almost all cases of PF can be treated nonsurgically; they usually put you in a walking boot for a couple of months while you get physical therapy. I would not go the surgery route until you have tried a boot and PT for awhile. (Six years ago I got sudden-onset PF in my right foot, and the podiatrist's shot did nothing in my case; he said my only other option was a surgery that would have prevented me from walking or driving for several months. I went to an ortho skilled in foot problems for a second opinion; he had me spend two months in a boot with PT 2X weekly. At the end of the 2 months I was almost pain-free, and the exercises they gave me worked to eliminate the pain as I continued them. I'm not saying that surgery is never necessary, but it should be the option of very last resort, when you've tried more than one other option.)

Good luck! I hope you feel better soon.

i used the edge of my coffee table to do #1. as i sat and watched tv i took the affected foot and rolled the arch back and forth. it help considerably. i will say though-pf pain for me is totaly different than the traditional pain i get from my flat feet. pf was always worse in the morning and hurt more on the 'pad' of the foot vs. the arch.

 

[Christine]

No, I can't do that on the hurting foot.
How do I know if it's what you mentioned vs plantar fasciitis?
My podiatrist appointment is in a little over 2 weeks. I wish it were sooner.
I just bought Brooks Ghost 13 shoes and I can tell they are more stable than the cheaper shoes I used to buy but the pain is still there.
I've started wearing shoes all the time, as my feet feel more stable with shoes vs barefoot.
I've never really been able to wear flat shoes.

If you've got an appointment with a good doctor and you point to where you pain is, they are going to know. They should ask you to do the heel raise, barefoot, in the office. If you can't do a single heel raise, it's a sign of severe inflammation or a tear in the posterior tibial tendon. An MRI or ultrasound will diagnose that, but generally, the doctor won't jump to that right away. They will give you a series of steps to take to see if conservative measures (medication, rest, ice, orthotics, specific exercises) will calm it down. Then you'd go back and get reassessed to see if there's any improvement and they work from there.

Good for getting a very serious stability shoe. The Brooks Ghost is about as stable as you can get.

I've had both PTTD and plantar fasciitis at the same time. My plantar fasciitis never goes up to the ankle. Generally stays on the bottom of the foot and heel.