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

• 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.