Foot pain is a widespread issue, affecting up to 36% of adults.1 Women, people with obesity, and older adults are especially susceptible to foot pain. Whether it’s sharp heel pain when you first step out of bed, soreness in your arch after a long walk, or discomfort from conditions like plantar fasciitis or bunions, foot pain can be debilitating and greatly impact your quality of life, limiting movement, impairing balance, and increasing the risk of falls.
While some types of foot pain can be managed with home remedies, such as well-fitting shoes, targeted stretches, strengthening exercises, and over-the-counter creams or medications, others may warrant a consultation with a podiatrist. Addressing foot pain early can help prevent more serious issues from developing. Read on to learn why foot pain occurs, common causes, and the best ways to relieve and prevent it.
The Foot’s Anatomy: Why Foot Pain Happens
The foot is a complex structure that comprises 26 bones, over 30 joints, and more than 100 muscles, tendons, and ligaments which work together to help you bear weight, walk, run, jump, and absorb impact. The foot is composed of three sections:
- Hindfoot: includes two large bones called the talus and the calcaneus
- Midfoot: composed of five small irregular-shaped bones that form the arch
- Forefoot: consists of five metatarsals and the toe bones, known as phalanges. Each toe has three phalanges, except for the big toe, which has two.
The intricate bones and joints give the foot both flexibility and stability, which are essential for bearing weight and movement. The muscles controlling the feet are divided into two groups: extrinsic muscles (residing mainly in the lower leg) and intrinsic muscles (found within the foot). The ligaments are strong bands of tissue that help stabilize and support the foot’s arch and absorb impact.
Foot pain commonly occurs in areas known as “pain hotspots”: the heel, arch, toes, and the ball of the foot. Pain in the heel is commonly due to plantar fasciitis, while the arch often suffers from strain due to flat feet. The toes, particularly the big toe, are common sites for bunions, and the ball of the foot can become sore due to issues like metatarsalgia. These issues may result from improper alignment, overuse, injury, or inflammation, all of which can impair foot function and support.
Common Causes of Foot Pain
Our feet carry us through the day, bearing the full weight of our bodies—so it’s no surprise that many of us experience foot pain. Foot pain can be caused by overuse, injuries, poorly fitting shoes, and various medical conditions. Some of the most common causes include plantar fasciitis, bunions, and flat feet.
Plantar Fasciitis
One of the most common causes of heel pain is plantar fasciitis, which affects 10% of the general population, primarily those aged 25 to 65.3 It occurs when the plantar fascia (the band of tissue along the bottom of the foot) develops micro-tears and becomes irritated. This condition often results in sharp heel pain, especially during the first steps of the day or after long periods of rest. Plantar fasciitis is often caused by overuse, but poor footwear and excessive strain on the foot can all contribute to the condition.
Bunions
Bunions are painful, bony bumps that form at the base of the big toe, caused by the misalignment of the metatarsophalangeal joint (MTPJ). They cause a painful swelling that, over time, can make wearing shoes and walking difficult. Wearing tight, narrow shoes is often blamed for the development of bunions, but the exact cause isn’t clear, and genetics may play a role. In severe cases, bunions may require surgical correction.4
Flat Feet
Also known as fallen arches or pes planus, flat feet occur when the arch of the foot collapses, causing the entire sole to come closer to or in contact with the ground. Flat feet may not always cause symptoms, but they can lead to pain in the arch and heel. Flat feet affect 20 to 37% of adults and can be inherited or develop over time due to injury, overuse, or age. Without proper support, flat feet can lead to additional issues like knee, hip, and lower back pain.
Self-Care and Home Remedies
For many, foot pain can be relieved with simple home remedies, especially if addressed early. Try these self-care tips for relief from sore, painful feet.
- Rest and Elevation: Elevate your feet above the level of your heart to reduce swelling, improve circulation, and give your feet time to rest and recover.
- Ice Therapy: Apply ice packs for 15 to 20 minutes to reduce inflammation and temporarily relieve pain. This is especially helpful for conditions like plantar fasciitis or tendonitis.
- Foot Exercises and Stretching: Stretching the plantar fascia, Achilles tendon, and toes can ease pain, improve flexibility, and reduce tension in the feet. Try rolling a tennis ball under your foot, stretching your calves, and gently pulling your toes up towards your head.
- Proper Footwear: Wear shoes with good arch support and cushioning and avoid high heels or narrow shoes that put undue pressure on any part of your feet. A wide toe box is also beneficial for reducing toe crowding.
- Over-the-Counter Solutions: Non-prescription pain relievers like ibuprofen or acetaminophen can help with pain and inflammation. Topical pain relief creams or gels, such as Heal + Rescue Epsom Salt Foot Gel, Bunion Relief Rub, or Plantar Relief Rub, can be applied to sore areas for temporary relief and symptom management.
Preventing Foot Pain in the Future
Once you’ve managed your foot pain, the next step is preventing it from returning. Simple lifestyle changes and preventive measures can go a long way toward keeping your feet healthy and pain-free.
- Choose the Right Footwear: Select well-fitting shoes with adequate support for your arches and heels. For high-impact activities like running, invest in appropriate footwear designed for those activities to protect your feet.
- Maintain a Healthy Weight: Excess weight puts added pressure on your feet, raising the risk of pain and injury. Maintain a healthy weight to reduce strain on your feet and help prevent conditions like plantar fasciitis.
- Exercise and Stretch Regularly: Strengthening the muscles in your feet and legs improves balance and reduces the risk of overuse injuries. Regular stretching, especially after exercise, helps maintain flexibility and avoid pain.
- Practice Good Posture and Walking Mechanics: Proper posture and walking mechanics ensure your feet are aligned and absorb impact correctly. Avoid slouching and pay attention to how your feet hit the ground when walking or running.
- Monitor Changes: As you age, it’s important to monitor any changes in your feet. Seek medical attention if you notice new pain, swelling, or deformities, to prevent complications.
Takeaway
Foot pain is common, but with proper care and attention, it doesn’t have to be a permanent issue. Understanding common causes of foot pain can help you take proactive steps to care for your feet and prevent future issues. Remember that self-care, well-chosen footwear, and early intervention are key to staying active and pain-free. If foot pain persists or worsens, consult a healthcare professional for personalized treatment.
Take charge of your foot health today by exploring products designed to provide relief. Try Heal + Rescue Epsom Salt Foot Gel, Bunion Relief Rub, or Plantar Relief Rub for effective relief of the most common causes of foot pain!
References
1. Gates LS, Arden NK, Hannan MT, et al. Prevalence of Foot Pain Across an International Consortium of Population‐Based Cohorts. Arthritis Care Res (Hoboken). 2019;71(5):661.
2. Manganaro D, Dollinger B, Nezwek TA, Sadiq NM. Anatomy, Bony Pelvis and Lower Limb, Foot Joints. StatPearls. Published online August 21, 2023. Accessed November 4, 2024.
3. Buchanan BK, Sina RE, Kushner D. Plantar Fasciitis. StatPearls. Published online January 7, 2024. Accessed November 5, 2024.
4. Aebischer AS, Duff S. Bunions: A review of management. Aust J Gen Pract. 2020;49(11):720-723.
