From the Research
Tightness in the arches of your feet at night is most commonly caused by plantar fasciitis, a condition where the band of tissue connecting your heel to toes becomes inflamed, as supported by the most recent study in 2019 1. This discomfort often results from standing or walking for extended periods, wearing unsupportive footwear, or having flat feet or high arches. Other potential causes include muscle cramps due to dehydration or electrolyte imbalances, arthritis, or structural foot problems. Some key points to consider:
- Plantar fasciitis is a common problem that one in 10 people will experience in their lifetime, as noted in a 2019 study 2.
- Risk factors for plantar fasciitis include limited ankle dorsiflexion, increased body mass index, and standing for prolonged periods of time, as identified in the same study 2.
- Treatment should start with stretching of the plantar fascia, ice massage, and nonsteroidal anti-inflammatory drugs, as recommended in the 2019 study 2. To relieve nighttime arch tightness, try:
- Gentle foot stretches before bed
- Massaging your arches with a tennis ball
- Wearing supportive shoes during the day
- Considering over-the-counter arch supports or night splints Applying ice for 15-20 minutes before bed can reduce inflammation, while over-the-counter pain relievers like ibuprofen (200-400mg every 6-8 hours) or acetaminophen (500-1000mg every 6 hours) may help manage discomfort, as suggested by the example answer. If pain persists beyond a few weeks or is severe, consult a healthcare provider as physical therapy or prescription orthotics might be necessary, as noted in the 2019 study 1.