If your shoe shows the most wear on the inside of the sole, then you have low arches (flat feet) and tend to over-pronate. That means you roll your feet inwards. To avoid foot pain and improper form when exercising you will want a shoe with maximum support. You may want to see a podiatrist for an orthotic insert. 6.Get Started with a Foot Fitness Program to Stretch, Strengthen and Improve the Muscle Balance of Your Ankles, Arches, and Toes. There are lots of simple foot fitness exercises you can learn and do at home before or after your workouts to improve the health and fitness of your feet! Most of us must get up on our feet at one point or another. This may seem like an ordinary task, but for those suffering from pain associated with fallen arches, getting on your feet can be an incredibly painful experience. Pes planus, or fallen arches, is a common condition in which the arch of the foot collapses, causing it to come into contact with the ground. Do you often experience foot and ankle pain while running? Did you notice any swelling around your ankles? Pain and swelling in foot could be caused due to a variety of reasons. Let's look into the possible reasons. Exercise 1. One of the simplest exercises that helps to sooth aching feet is to scatter a few pencils on the floor and try picking them up with your toes. This gives your feet a good work out as well as relaxing the whole foot. Personally I've tried this one and couldn't manage it all that well! The symptoms that you will experience if you do have Foot Neuroma can be sharp pain, burning, numbness, tingling, cramping in the front part of the foot and sometimes there will be a lack of feeling in that part of the foot. As one can seen above and although due to a variety of reasons, pain the ball of the foot is almost always treatable, and simple measures like proper shoe selection and shoe inserts can keep these conditions from returning. Some conditions do require surgery ultimately to relieve the pain, but this is not always the case as non-surgical treatment is quite successful in many cases at this part of the foot. One of the most common causes is improper walking habits, i.e., exerting weight or pressure on the metatarsals while walking or running which can lead to pain every night. Secondly, putting ill-fitting shoes can also result in this condition. Resolving pronated foot pain in a child can be as simple as correcting the walk pattern by using specialized shoes or inserting a custom made orthotic into your child's shoe. In rare cases, when a child has pronated foot pain, there may be a need for physical therapy or gait re-training to teach your child how to walk without pronating the foot. The decision to provide these services, however, may come by way of pediatric evaluation and then evaluation by a physical therapist. Start off by kneading the sole of the foot and then moving on to include the whole foot. This will help to get the circulation flowing. The best metatarsal foot pain relief is complete rest to your feet. Restricting the movement of the feet will help reduce the soreness and pain. You can also apply cold or hot compresses to reduce the swelling and inflammation. Flat feet treatment, which involves using well fitting and comfortable shoes, preferably flat heeled, is also another tip for pain relief. Special shoes with insoles or pads are also available, which can be used to provide relief from the pain caused due to this condition. An estimated three out of four Americans experience foot problems in their lifetime-and women have about four times as many foot problems as men.