Pain under the heel
- Plantar fasciitis: sharp pain under the heel, worst with the first steps in the morning; see plantar fasciitis symptoms.
- Fat pad bruising or thinning: deep, bruise-like pain in the centre of the heel, worse on hard floors.
- Calcaneal stress fracture: pain that builds with activity, often after a sudden increase in running or walking.
- Nerve entrapment: burning heel pain spreading towards the arch.
- Heel spurs: often seen on X-rays but not always the cause of pain.
Pain in the arch
- Plantar fascia strain: pain along the arch, often with heel pain.
- Flat feet or a collapsing arch.
- Posterior tibial tendon problems: pain along the inner arch and ankle.
- Plantar fibroma: a firm lump in the arch.
- Overuse from long periods of standing or walking.
- More detail is in foot arch pain.
Pain in the ball of the foot
- Metatarsalgia: aching or sharp pain under the ball of the foot from overload.
- Morton’s neuroma: burning pain between the toes with a pebble-like feeling; see Morton’s neuroma.
- Sesamoiditis: pain under the big toe joint, common in dancers and runners.
- Stress fracture of a metatarsal bone.
- Capsulitis: inflammation of the joint at the base of the second toe.
- Gout: sudden, severe pain, redness and swelling of the big toe joint.
Burning or tingling pain in the sole
- Peripheral neuropathy: burning, tingling or numbness in both feet, commonly due to diabetes, vitamin B12 deficiency or alcohol.
- Tarsal tunnel syndrome: compression of the nerve on the inside of the ankle causing burning in the sole.
- Morton’s neuroma: burning localised between toes.
- Nerve root problems from the lower back, usually on one side.
- Nerve symptoms deserve a medical assessment, particularly if you have diabetes.
Skin causes
- Corns and calluses: thickened skin from pressure.
- Verrucas (plantar warts): painful when pressed, sometimes with tiny black dots.
- Splinters or foreign bodies.
- Blisters from friction.
- A podiatrist can safely treat corns, calluses and verrucas.
Clues to the cause
- Pain with first steps in the morning: plantar fasciitis.
- Pain that builds with activity and is tender over a bone: possible stress fracture.
- Burning between the toes, relieved by removing shoes: Morton’s neuroma.
- Burning across both soles at night: neuropathy.
- Sudden red, hot swollen big toe: gout.
- Pain under a hard patch of skin: corn or callus.
Home treatment
- Rest from activities that make it worse, and raise your foot when sitting.
- Apply an ice pack wrapped in a towel for up to 20 minutes.
- Wear supportive, cushioned shoes with a slight heel; avoid flat, thin soles and high heels.
- Try insoles or heel cups.
- Stretch the calf and plantar fascia daily.
- Roll the sole gently over a ball or frozen water bottle.
- Lose weight if overweight, to reduce load on the feet.
- Use simple painkillers if needed.
Stretches for the sole of the foot
- Plantar fascia stretch: sitting, pull the toes back towards the shin, 30 seconds, 3 times.
- Calf stretch: against a wall, straight and bent knee, 30 seconds each.
- Ball rolling: roll the sole over a ball for 1–2 minutes.
- Towel curls: scrunch a towel with your toes to strengthen foot muscles.
- Heel raises: to strengthen the calf and foot, 3 sets of 10–15.
When to see a doctor or podiatrist
See a GP, physiotherapist or podiatrist if pain does not improve after two weeks of home treatment, is getting worse, stops you walking normally, or keeps coming back. People with diabetes should check their feet daily and see a health professional promptly for any pain, wound, colour change or numbness. A professional may examine your feet and walking, and arrange X-rays, ultrasound or blood tests if needed. The NHS lists foot pain causes by location and symptom, helping guide assessment.
Three common situations
- Heel pain every morning after starting a new job on your feet: plantar fasciitis is likely; supportive shoes, stretching and insoles help.
- Burning between the third and fourth toes in narrow shoes: consider Morton’s neuroma.
- Burning, numb soles in someone with diabetes: see a doctor about neuropathy and foot care.
Choosing shoes for sole pain
- Look for a cushioned, shock-absorbing sole.
- Choose a slight heel raise rather than completely flat shoes.
- Make sure there is enough room for the toes.
- Avoid worn-out trainers, flip-flops and thin ballet flats for long walks.
- Consider rocker-soled shoes for pain under the ball of the foot.
- Wear supportive footwear at home if you have hard floors.
Key points to remember
- The location of pain is the best clue to its cause.
- Plantar fasciitis, metatarsalgia and Morton’s neuroma are common.
- Supportive shoes, insoles and stretches help most causes.
- People with diabetes should get foot pain checked promptly.
Questions about pain in the bottom of the foot
These answers are general information and do not replace an examination or individual medical advice.
Why does the bottom of my foot hurt when I walk?
Common causes include plantar fasciitis, metatarsalgia, Morton’s neuroma and stress fractures.
What does it mean when the sole of your foot burns?
Burning often suggests a nerve problem, such as neuropathy or Morton’s neuroma.
How long does pain in the bottom of the foot last?
It depends on the cause. Many cases improve within weeks, though plantar fasciitis can take months.
Should I walk barefoot with foot pain?
Usually not on hard floors. Supportive footwear indoors often helps.
Can shoes cause pain in the bottom of the foot?
Yes. Thin, unsupportive or tight shoes are common contributors.
Sources
This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.