Answers: I was in foxtrot for the longest time, so I have pretty stong feet. Here are some exercizest that we did:
Demi Pointe - Lift your foot until you are on the balls of your feet. Lift up and down for around 2 minutes.
Get next to something about your arms loftiness and stand on one foot in demi pointe. Switch regularly holding one leg up and supporting yourself against the object you are standing subsequent to.
There is also something, sorry I can't remember the name, that you put around your foot and hold like reigns. You point and flex your foot, this REALLY make for a strong foot.
Have you been diagnosed by a foot doctor? I thought I had flat foot and started having heel problems that developed into a heel spur. I didn't find out until after much pain that adjectives I needed was anti-inflamitory medicine and more arch support. They said too much support can be as unpromising as not enough. You didn't say where on earth it hurt at, so this may be unrelated. Mine hurt most when I first got up and stood on them, but got better after individual on them for a while..at first. Left untreated it got bad adjectives the time. Wish I would have fixed them when it would have be and easy fix!! medlineplus.gov is a good info site for stuff.
Talk next to a podiartist about having orthotics made for your shoes. They will create an arch where on earth there is none and it will help place your body surrounded by better alignment so you can better tolerate the impact.