Relief of Pain From a High Instep

Updated April 17, 2017

The foot is an example of engineering genius. It supports about 32,000 steps per week, according to Dr. Andrew Feldman, author of The Jock Doc's Body Repair Kit. With running, the foot has to endure the impact of almost four times your body weight. And if you have a high instep (arch), you can develop pain from conditions like plantar fasciitis (inflammation of the connective tissue on the bottom of the foot) or a falling arch. To get relief, reduce inflammation and support your feet.

Ice and Elevate

Ice the instep and elevate the foot to alleviate pain. Cold therapy will reduce swelling. Apply ice for 20 minutes and then take the ice off and keep the foot elevated (above the level of the heart) for another 20 minutes. For an ice massage, freeze water in a small paper cup, then rub the ice in the cup directly on the arch for several minutes at a time.


Stretch the fascia on the bottom of the feet using a golf or tennis ball. Roll your foot in small circles and back and forth on top of the ball with moderate pressure for 10 to 15 minutes on each foot. This can relieve the tightness that causes pain in the arch. Doing these stretches twice a day (in the morning and at night) will provide best results.

Wear Proper Arch Supports

Get arch support for the instep. According to an employee of the Good Feet store in Colorado Springs, a high arch can cause a burning sensation and might encourage you to walk on your toes. Wearing an arch support will allow the foot to be balanced and disperse the weight evenly. This takes the pressure off the heel, ball, and arch, and reduces pain. There are actually four foot arches that need support in order for you to be able to walk properly.

Use a Night Splint

Try a night splint. If you are developing plantar fasciitis, a night splint keeps your foot flexed and releases the tension from the bottom of the foot while you sleep. These devices can also stretch out the calf muscles. Tight calf muscles can contribute to foot pain.

Wear Comfortable Shoes

Choose comfortable shoes. When trying on new shoes, take your time and fit one at a time because each foot is unique. If a shoe puts pressure on any part of your foot, it can lead to pain. Look at both shoes and make sure they are symmetrical, according to Dr. Garrick and Dr. Radetsky, authors of Anybody's Sports Medicine Book. This will give you a lot of information about quality. Buy durable, well-made shoes that fit you comfortably.

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About the Author

Based in Colorado Springs, Vanessa Newman writes for "Women's Edition" magazine and has been published in "Rocky Mountain Sports," "IDEA" magazine and "The Teaching Professor." She has been writing professionally for over 10 years and holds a master's degree in sports medicine. She has written online courses for companies such as Anheuser-Busch and Chevron, but prefers creative writing.