Exercises for Arch Pain From High-Heeled Shoes

Towel Stretch

Step 1

Stretch your arch with a bath towel first thing in the morning and again before you go to bed. Sit on a firm surface with your legs straight out in front of you.

Step 2

Loop the towel around the ball of your foot and hold one end of the towel in each hand.

Step 3

Pull the towel toward you until you feel a stretch -- without pain -- along the arch of your foot. Hold for 20 to 30 seconds, relax and repeat three times.

Standing Stretch

Step 1

Stretch your arch in a standing position throughout your day. Stand on the ball of your foot on the edge of a stair.

Step 2

Keeping your knee straight, lower your heel below the step until you feel a stretch along the back of your calf and in the arch of your foot.

Step 3

Hold for 20 to 30 seconds, relax and repeat three times. Repeat this exercise with your knees slightly bent to target different muscle fibers.

Towel Curls

Step 1

Strengthen the muscles that support your arch with towel curls. Sit in a chair, remove your shoe and lay a small towel lengthwise under your toes.

Step 2

Keep your heel on the ground and curl your toes, scrunching the towel toward your foot.

Step 3

Straighten the towel back out when you reach the opposite end and repeat this exercise three times.

Tennis Ball Massage

Step 1

Perform self-massage exercises to reduce pain in your arch. Sit in a chair and remove your shoe.

Step 2

Place your foot on top of a tennis ball and position it under your arch.

Step 3

Press down on the ball with your foot until you feel pressure -- without pain -- and roll the ball around your arch for 60 seconds. Relax and repeat three times.

Warnings

• If your foot pain persists longer than one week, or affects your ability to walk, seek medical attention.

Things You'll Need

• Bath towel

• Tennis ball