How to Treat Instep Foot Pain?

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The instep of the foot is the middle the arched area of the foot between the toes and ankle. Therefore, instep foot pain is essentially the pain you experience in the arched area of the foot and can be caused by different conditions. The pain may arise due to arthritis which wears off your foot joint cartilage or due to a sprain or fracture. The bones and muscles in your feet help carry your whole bodyweight. While instep pain is not always serious, time and again it is a sign of a condition that necessitates medical treatment. Being aware of the warning signs will help you ease the pain and avoid additional complications that may limit your freedom of movement. You are at a higher risk if your family has a history of arthritis or if you engage in extreme physical activities that involve standing, walking, working or running for long hours. Also, being overweight intensifies the possibility of foot and ankle injuries. Thus, you should always maintain a healthy weight. Below, we look at the common causes of instep pain, how it is treated and how it can be prevented.

Common Causes

Numerous factors can cause a burning sensation at the arch of the foot. Some of the most direct causes of an injury to the foot or the foot’s structural imbalance. The pain is a lot more in the morning when you get up or after a lengthy period of rest.

Another common cause of instep foot pain is a stress fracture. This is where the bones at the arched area of the foot and the metatarsal bones are to a certain degree damaged due to overuse. When this happens, a stress fracture is a potential injury to the bone. They occur due to repetitive overuse which in the long run results into a crack developing in the bone. The pain gets worse with increased movement.

When you land or twist your foot ineptly when you are walking or running, it is easy to sprain your ligaments. Typically, the sprain occurs when your foot experiences great foot movement. This will automatically trigger pain on your foot arch. Therefore, you should try to walk as graceful as you and wearing comfortable shoes can improve your walking or running posture which will prevent you from unanticipated sprains.

Even though it is scarce Sinus Tarsi Syndrome causes arch pain. Therefore, if you have this condition, it will increase your chances of getting instep pain are very high. Similarly, Peroneal Nerve Dysfunction can cause pain and a prickly feeling on the arch of your foot. It makes the top of your foot weak and generally makes your legs dysfunctional.

Correspondingly, wearing tight shoes might result in extensor tendonitis. The tendons are inflamed causing severe pain on your foot. Also, bone spurs and gout can cause the base of your foot to hurt.

If you are experiencing any of the above conditions, it is advisable to seek medical advice or treatment before the pain becomes unmanageable.


Over-The-Counter Drugs

Anti-inflammatory drugs such as ibuprofen can help ease inflammation and pain. How long the pain takes to ease up depends on the underlying cause of the arch pain.

Home Remedies

These within your means and can be helpful if your condition is not severe. They include foot soaks, and foot and ankle exercise which are suitable for your particular condition. Icing your Foot as well is an excellent way to push through the pain. Apply ice wrapped in a moist towel to ease the pain.

Loosening Your Shoes or Shoelaces

If your shoes are too tight, then it might be the reason why you are experiencing pain. Getting comfortable and fitting shoes is the first step towards rescuing the painful foot arch. For that reason, you should opt for comfortable shoes the moment you notice the ones you are wearing are too tight.

Do not underestimate the important of learning how to tie your laces good and proper.

Seeking Medical Attention

When the pain starts to interfere with daily activities and makes it hard for you to perform your activities you should seek medical attention. Further signs that you must seek medical care are if the area looks distorted or becomes exceptionally tender to the touch. Your doctor will first probe into your medical history to eliminate the possibility of other causes of foot pain. An X-rays or MRI may then be recommended to find out whether you have a fracture or calcification which may require a different form of treatment. You may even need surgery in some instances. The doctor may prescribe orthotics or shoe inserts to support and stabilize your arch to ease some stress and discomfort. Wearing night splints is another excellent way to relieve pressure on your arches by keeping your muscles correctly positioned and held together while you sleep.


The best way to prevent instep pain is by making sure you do foot and ankle stretching exercises before activity. Tight muscles put extra tension on your foot. You should also wear proper shoes and avoid tight shoes. When you start running or walking grow your time and intensity progressively. This way your feet will quickly become accustomed.

You should aim at preventing complications that can put you out of action for long. Getting the right diagnosis and starting treatment will improve your chances of solving your top of foot pain magnificently.

To end with, instep pain is common and anyone can experience it, so it’s important that you wear footwear that fits well. When you experience discomfort or pain, that’s a warning that something is wrong. How and when that transpires, can help a lot in identifying the cause and harshness of the arch pain. The pain can range from mild to severe and can last for a short time or longer than expected. Many measures can help relieve your instep pain as discussed above. Remember that your lifestyle plays a significant role in your foot health. Being overweight is not good for your foot and so are incredibly intense activities that have an impact on your feet.

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