Our feet are essential for daily movement, but they can be prone to pain and discomfort. Foot pain can come on suddenly or develop over time, affecting your ability to walk, run, or even stand comfortably.
Often, pain occurs in specific areas of the foot, such as the heel, arch, ball, toes, or top of the foot. The pain can range from mild aches to more severe discomfort, depending on the cause.
Understanding the source of your foot pain is key to finding relief. Let's explore some of the most common causes of foot pain, from heel to toe, and how you can address them.
Why might your feet hurt?
Foot pain can occur for a variety of reasons. The type of pain and its location can help identify the cause. Some common causes of foot pain include:
- Injury: Sprains, fractures, and strains from falls or accidents can cause sudden foot pain.
- Overuse: Repetitive movements, such as excessive walking and running, or standing for long periods, can lead to pain.
- The wrong footwear: Wearing shoes that don't fit properly or offer little support can cause discomfort.
- Medical conditions: Arthritis, diabetes, and nerve disorders may also lead to foot pain.
Heel pain
Heel pain can manifest in different ways, often occurring when individuals engage in excessive high-impact activities or wear ill-fitting shoes. Several common conditions may be responsible for pain in this area. These include:
- Plantar fasciitis: This condition causes sharp pain in the bottom of the heel due to inflammation of the plantar fascia, a band of tissue that runs along the bottom of the foot. The pain is usually worse in the morning or after sitting for a long period.
- Achilles tendonitis: Tendons are sturdy tissues that connect muscle to bone. Pain at the back of the heel may indicate Achilles tendonitis, an injury caused by overuse of the Achilles tendon, which connects the calf muscles to the heel bone.
- Heel spurs: These are bony growths that form on the heel bone, often linked to plantar fasciitis or wearing unsupportive shoes. They can cause pain when walking or standing.
To help prevent heel pain, wear supportive footwear with cushioned heels, properly warm up before exercising, and maintain a healthy weight.
Arch pain
Your foot's arch is the curved area between the ball of your foot and your heel. Arch pain often results from issues related to the supportive structure of the foot. For example, people with either flat feet (low arches) or high arches can experience discomfort in this area.
Flat feet, medically known as pes planus and also called fallen arches,occur if the arches of your feet collapse or flatten. This can lead to pain and discomfort, particularly after standing or walking for long periods. Some people are born with flat feet, while others develop the condition later in life due to weakened tendons and soft tissues that support the arch.
Alternatively, having high arches (known medically as pes cavus), can put extra pressure on the ball and heel of the foot, causing pain in the arch area. This condition is often inherited or related to nerve problems.
Pain can also develop from issues with your gait (the way you walk or run). When the foot rolls inward too much when walking or running (overpronation) it may lead to arch pain and discomfort. People who are overweight or have mildly flattened feet are more susceptible to overpronation.
Pain in the ball of the foot
The ball of the foot, also known as the forefoot, refers to the area on the bottom of the foot where the toes connect to the rest of the foot. It is made up of muscles, ligaments (fibrous tissue that connects one bone to another), tendons, bones, and nerves. The forefoot absorbs a lot of stress, especially in people who are active in sports. It plays a crucial role in balance, weight distribution, and pushing off when walking, running, or jumping.
Pain in this region can be caused by factors such as weight gain, overuse, nerve damage, or improper footwear. Some of the most common conditions leading to pain in the ball of the foot include:
- Metatarsalgia: People with metatarsalgia often report sharp pain in the ball of the foot, commonly describing it as if they are "stepping on a stone." It is often triggered by high-impact activities like running or wearing ill-fitting shoes, especially high heels. Symptoms usually develop gradually over time and subside with rest.
- Sesamoid pain: Sesamoiditis is a common issue affecting the forefoot, caused by irritation of the sesamoid bones — two small, pea-sized bones located beneath the big toe joint. Frequent stress from sports, wearing high heels, or having high arches can contribute to the condition. The most common symptom of sesamoiditis is a chronic, dull pain beneath the big toe joint.
- Morton's neuroma: Morton's neuroma is a painful condition that affects the nerves between the toes, often resulting in a burning pain in the ball of the foot that can spread toward the toes. Some people also feel numbness in the affected toes or notice the pain gets worse with activity. It is more common in women who frequently wear tight or high-heeled shoes.
Pain in the forefoot can also develop due to stress fractures — tiny cracks in the bones of the foot that often result from overexertion, or extended periods of high-impact activities like running or tennis, particularly in younger individuals.
Toe pain
Although small compared to the rest of your body, your toes play a crucial role in maintaining stability, balance, and strength in your feet. Toe pain often develops from structural problems in the forefoot. Common examples include:
- Bunions: A bunion is a bony bump that forms at the base of the big toe, causing it to lean toward the other toes. It develops from misalignment of the bones in the foot. Bunions can be caused by factors like genetics, arthritis, and obesity. However, the most common cause is wearing high heels or shoes with narrow, pointed toe boxes that force the toes to overlap and squeeze together. This can cause pain and swelling, especially when wearing tight shoes.
- Hammertoes: Hammertoes occur when one or more toes become permanently bent at the middle joint, making the toe resemble a hammer. It often affects the second toe, especially when a bunion pushes the big toe inward, displacing the second toe. This can lead to irritation, corns, calluses, or bursitis as the toe rubs against footwear.
Gout is a type of arthritis that often affects the big toe. It can also cause pain on the top of the foot. Gout occurs when there is a buildup of uric acid crystals in the joints, leading to intense pain, swelling, and redness.
Ingrown toenails can also cause localized toe pain. Ingrown toenails occur when the edge of a toenail grows into the surrounding skin, causing pain, redness, and swelling.
Pain on the top of the foot
Pain on the top of the foot is often due to overuse or injury. The tendons, muscles, and bones in this area can be affected. Two common overuse injuries that affect the top of the foot are:
- Extensor tendonitis: The tendons that run along the top of the foot can become inflamed due to overuse, leading to pain and swelling on the top of the midfoot. This is common in people who engage in activities or jobs that involve repetitive movements, such as running, dancing, or climbing stairs or ladders.
- Stress fractures: Just like in the ball of the foot, stress fractures can also develop in the bones on the top of the foot. This typically results from repetitive activities, such as running or jumping. However, in older adults, especially women, the risk of stress fractures increases due to decreased bone density. In these cases, stress fractures can occur even during regular daily activities such as walking.
Self-care for foot pain
Many cases of foot pain can be managed with simple at-home treatments, especially if the pain is caused by overuse, minor injury, or poor footwear. Here are some self-care tips:
- Rest. Take a break from activities that may be causing pain, such as walking or running. When you're ready, build back up gradually to avoid re-injuring your foot.
- Hot and cold therapy: Apply ice for 15 to 20 minutes at a time if your foot is swollen or warm to the touch to reduce inflammation and pain. If your feet feel tired and sore, and the skin feels normal or cool to the touch, try soaking them in a warm bath with Epsom salt to help relax and soothe them.
- Compression and elevation: If your foot is swollen, wrap the injured area with an elastic compression bandage to offer support and reduce swelling. Ensure the bandage is snug, but not so tight that it restricts blood flow. Elevate the foot above your waist using a pillow or supportive furniture. This helps to decrease swelling.
- Nonsteroidal anti-inflammatory drugs (NSAIDs): Low doses of NSAIDs such as ibuprofen (Advil, Motrin) and naproxen (Aleve) can be used for short periods of time to relieve pain.
Choosing proper footwear based on your specific arch, gait, and activity level can be helpful to address all types of foot pain, and can reduce your chances of future foot pain. Make sure your shoes fit well and provide adequate support for your feet. Orthotic inserts may also help alleviate discomfort.
Stretching and strengthening exercises for your feet can also help keep them strong and flexible and less prone to injury.
When to see a doctor for foot pain
While many cases of foot pain can be managed at home, there are times when you should seek medical attention. See a doctor if you experience any of the following:
- severe pain that doesn't improve with rest
- persistent swelling, redness, or warmth
- difficulty walking or putting weight on your foot
- signs of infection, such as redness, pus, or fever
- foot pain that may be related to an underlying condition like diabetes.
