Foot Pain

Common causes of foot pain

Foot pain has many possible causes and often depends on where in your foot you feel pain. Common causes of foot pain include overuse, strains and sprains, wearing poorly fitting shoes, and conditions like arthritis. Foot pain can occur in one or both feet. You may have foot pain all the time, while walking or standing, or during certain activities.

The foot and ankle are complex structures made up of 26 bones, 33 joints and over 100 muscles, tendons and ligaments. These work together to support the weight of your body, help you balance, and allow you to move around.

We use our feet to stand, walk, run, jump, and climb, and when you consider what our feet go through every day, it’s not surprising that foot problems are so common. An estimated 70% of people in the UK will experience foot pain at some time in their lives. But what causes foot pain? How can you help prevent foot pain and take care of your feet? And how is foot pain treated? 

Pain in the top of your foot

Pain in the top of your foot can have several causes, including overuse (especially involving movements such as running, jumping and kicking), wearing shoes that are too tight, a stress fracture, or nerve damage (peripheral neuropathy).

Possible causes of pain at the top of your foot include:

• Sprain or strain: Symptoms may start after exercise and may include pain, swelling and bruising
• Osteoarthritis: Symptoms may include pain, swelling and stiffness, a bony lump on top of your foot, or a grinding, or crackling sensation when you move your foot
• Peripheral neuropathy: Occurs due to nerve damage in your hands and feet. Symptoms may include numbness, tingling, weakness and pain
• Stress fracture: This is a tiny crack in a bone that may occur due to overuse. Symptoms may include pain, tenderness, swelling, bruising and difficulty putting weight on your foot

Pain in the bottom of your foot

Pain in the bottom of your foot may involve the arch, ball or sole, and can have several causes, including a sprain or strain, flat feet, or a condition such as plantar fasciitis. 

Common causes of pain at the bottom of your foot include:

• Sprain or strain: Symptoms may include pain, swelling and bruising that start after exercise or activity
• Plantar fasciitis: Symptoms may include a sharp, stabbing pain in your heel that may radiate to your arch. It is often worse when walking or after periods of rest
• Fallen arches (flat feet): Symptoms may include pain in your arch, heel or ankle, swelling and difficulty with certain movements such as standing on your toes

Pain in the ball of your foot

Pain in the ball of your foot is known as metatarsalgia (pain in the metatarsal bone). It can have several causes, including overuse, wearing shoes that are too tight, or a condition called Morton’s neuroma.

Possible causes of pain at the bottom of your foot include: 

• Sprain or strain: Symptoms may include pain, swelling and bruising that start after exercise or activity
• Verruca: Symptoms include a flat white growth on the sole of your foot, pain when standing or walking
• Morton’s neuroma: Symptoms may include a shooting, stabbing or burning pain in the ball of your foot, and feeling like a pebble or marble is stuck under your foot
• Arthritis or bursitis: Symptoms may include stiffness, swelling, redness and pain

Toe pain

Toe pain, particularly involving the big toe, is common and may be caused by a problem with your toenail, toe joint, soft tissue or a condition such as arthritis or gout.

Possible causes of toe pain include: 

• Injury: An injury to your toe, such as a stubbed toe, sprain or fracture, can cause symptoms such as pain, swelling, bruising and difficulty walking
• Gout: Symptoms may include sudden and severe pain, redness, swelling and heat, normally around the base of your big toe
• Ingrown toenail: This occurs when your toenail grows into the skin, causing pain, redness and swelling
• Arthritis: Inflammation of the toe joint due to osteoarthritis or rheumatoid arthritis can cause pain, redness, stiffness and heat in the toe joint
• Bunion (hallux valgus): A bunion is a deformity at the base of the big toe caused by the big toe being pushed towards the second toe. Symptoms include pain, redness, swelling, deformity and difficulty walking

Ankle pain

Your ankle is a complex joint that connects your foot to your leg. Ankle pain is common and can be caused by problems with the bones, ligaments or tendons in your ankle. Ankle pain is often caused by injuries such as sprains or strains.

Possible causes of ankle pain include: 

• Injury: Injuries such as sprains, strains or fractures commonly occur from twisting or rolling your ankle, such as during sports, or when walking on an uneven surface. Symptoms include pain, swelling, bruising, deformity, and difficulty putting weight on your affected ankle
• Arthritis: Inflammation in your ankle joint due to osteoarthritis or rheumatoid arthritis can cause pain, stiffness, swelling and difficulty moving your ankle
• Achilles tendonitis: Inflammation of your Achilles tendon (the tendon that runs from your calf to your heel) can cause ankle pain
• Tarsal tunnel syndrome (TTS): Damage or compression of your tibial nerve (a nerve in your ankle) can cause ankle pain, numbness and weakness in your foot muscles

Read more about ankle pain

When to see a podiatrist

Most foot pain gets better on its own within a week or two, and home treatments such as rest, ice packs, compression, elevation and over-the-counter painkillers are usually enough to treat foot pain. In some cases, foot pain may be more serious and can be a sign of an underlying health condition or an injury that needs treatment.

A podiatrist is a health professional trained in diagnosing and treating problems with the foot and lower limb.

Make an appointment with your podiatrist if:

• Your foot pain doesn't improve after two weeks of home treatment
• Your foot pain is severe or affecting your daily life
• You have difficulty walking or putting weight on your foot
• You have a chronic health condition such as diabetes, arthritis, peripheral neuropathy or peripheral artery disease
• You have a change of sensation, numbness or tingling in one or both of your feet
• You have visible changes in the appearance of your foot, including the shape or alignment of your foot or any wounds that aren't healing properly

How to diagnose foot pain

The cause of your foot pain can only be diagnosed by a healthcare professional such as a GP, a podiatrist or an orthopaedic consultant (a specialist in bones and joints). Your specialist will start by asking you some questions about your symptoms. These may include asking when your foot pain started, the type and severity of your foot pain, whether it gets better or worse with certain activities, and whether you have any other symptoms. They will also ask you about your medical history and any medications you take regularly.

Your doctor will examine your foot by looking for any visible abnormalities, touching your foot to check for pain, tenderness, altered temperature or sensation. They may ask you to stand and walk. 

Your podiatrist may order tests or scans, such as a blood test to check your general health, or imaging scans like an X-ray or MRI to examine the structures inside your foot. 

How to treat foot pain

Treatment for foot pain depends on the cause. Foot pain can often be treated at home by following the RICE protocol. RICE stands for: 

• Rest: Rest your foot as much as possible and avoid the activity that led to your foot pain
• Ice: Apply ice packs (or a bag of frozen peas) for 10 to 15 minutes every two to three hours to relieve swelling
• Compression: Compression socks apply gentle pressure to your feet and can help relieve pain and swelling, and improve circulation
• Elevation: Sitting with your affected foot elevated above the level of your heart can help to reduce swelling

Some other things you can do to help relieve or prevent foot pain include:

• Wear well-fitting, comfortable shoes that provide a stable base and support your feet
• Avoid wearing high heels, which put pressure on the ball of your foot and can increase your risk of foot pain and conditions like plantar fasciitis
• Wear foot pads (metatarsal pads) to relieve pain on the ball of your foot
• Take over-the-counter painkillers such as paracetamol or ibuprofen 
• Sit with your feet elevated when possible and avoid standing for long periods

If your foot pain doesn’t improve with home treatments, your consultant or podiatrist may recommend further treatments. The type of treatment depends on what is causing your foot pain, but may include:

• Orthotics (shoe inserts)
• Ingrown toenail correction 
• Removal of corns, calluses or verrucas 
• Corrective shoes 
• Wound treatment
• Steroid injections
• Physiotherapy
• Casts or splints 
• Foot surgery

How to relieve foot pain fast

The quickest way to relieve foot pain is usually by following the RICE protocol above, taking over-the-counter painkillers and avoiding activities that trigger or aggravate your foot pain. If your foot pain doesn’t improve after a couple of weeks of home treatment, make an appointment with a podiatrist. 

Foot pain FAQs

We answer some of your most frequently asked questions about foot pain.

How to stop foot pain from standing all day

Standing for long periods can put a lot of pressure on your feet and lead to swollen, painful feet and lower legs. If you have a job that requires you to stand for long periods, you can help reduce foot pain by wearing comfortable, supportive shoes, taking regular breaks, and elevating your feet when possible. You can also give your feet some TLC when you get home by soaking them in warm water, gently massaging your feet and increasing strength and flexibility in your feet by practising stretching exercises.

Are compression socks good for foot pain?

Depending on the cause of your foot pain, compression socks may help reduce pain by improving your circulation, reducing swelling and stopping blood pooling in your lower legs and feet.

Can dehydration cause foot pain?

Dehydration can lead to reduced blood flow to your muscles and electrolyte imbalances, which can cause muscle cramps in your lower legs and feet. Dehydration can also affect the lubrication in your joints, including those in your feet, leading to stiffness and pain.

Can a bad mattress cause foot pain?

Surprisingly, a poor mattress that doesn’t provide proper support can contribute to foot pain or make existing foot pain worse. In addition to disrupting a good night’s sleep, a bad mattress can mean your spine isn’t in the correct position when you sleep, putting pressure on other parts of your body, such as your lower back and hips. This can radiate down your legs and result in pain in your legs and feet. 

Foot pain in summary

Foot pain is a common problem with many possible causes. If you are suffering from foot pain, our experienced team of consultants and podiatrists can help determine the cause, provide expert advice and treatment and help get you back on your feet in no time!

If you would like to learn more about treatment for foot pain, book your appointment online today. 

Clinical sources and further reading

1. Pain in the bottom of the foot, NHS
2. Foot Pain and Problems, Johns Hopkins Medicine 
3. Painful foot, Patient