Why Do My Feet Hurt? Common Causes, Relief and When to Get Help

01Heel

Heel pain

Pain under the heel, worst with the first steps in the morning or after sitting, is usually plantar fasciitis; see plantar fasciitis symptoms. Pain at the back of the heel suggests Achilles tendon problems; see Achilles tendonitis. A heel spur is often found on X-rays but is not always the cause of pain; see heel spur.

Children aged about 8 to 14 often have heel pain from inflammation of the growth plate (Sever’s disease), especially if they play sport.

02Arch

Arch pain

• Strain of the plantar fascia or arch muscles after more walking or running.
• Flat feet or very high arches changing how the foot takes load.
• Tibialis posterior tendon problems, causing pain on the inner side of the arch and ankle.
• Unsupportive shoes, flip-flops or walking barefoot on hard floors.

See foot arch pain and flat feet exercises.

03Ball

Pain in the ball of the foot

• Metatarsalgia: aching or burning under the ball of the foot, worse in high heels and thin-soled shoes.
• Morton’s neuroma: sharp, burning pain or numbness between the third and fourth toes, like standing on a pebble; see Morton’s neuroma.
• Stress fractures: pain that builds with activity after increasing running or walking.
• Thinning fat pad: with age, the cushioning under the foot becomes thinner.

See also pain in the bottom of the foot.

04Toes

Toe and top of foot pain

• Bunions: a bony bump at the base of the big toe that rubs in shoes.
• Arthritis of the big toe: stiffness and pain when pushing off; see big toe pain.
• Gout: sudden, severe pain, redness and swelling, often in the big toe joint.
• Hammer and claw toes: bent toes that rub and form corns.
• Top of the foot: tight laces, extensor tendon irritation or stress fractures; see top of foot pain.

05Timing

When your feet hurt: morning, evening or all the time

• First steps in the morning: plantar fasciitis and Achilles problems.
• End of the day: tired muscles from long standing, unsupportive shoes, flat feet or extra body weight.
• During or after running: overuse injuries and stress fractures.
• At night or at rest: nerve problems, arthritis or, rarely, circulation problems.
• Burning in both feet: peripheral neuropathy, often linked to diabetes.

06Relief

What helps sore feet

• Shoes with cushioning, arch support and a roomy toe box; change shoes during long shifts.
• Rest and elevate the feet after long periods standing.
• Roll the sole over a ball or a frozen bottle for a few minutes.
• Stretch the calves and soles daily.
• Strengthen the foot with towel curls and heel raises.
• Increase walking or running gradually, by no more than about 10% a week.
• Over-the-counter insoles can help; custom orthotics are useful in some cases.

07Physiotherapy

How physiotherapy and podiatry help

A physiotherapist or podiatrist assesses how you stand and walk, your footwear, the strength and flexibility of your feet and calves and the structure that hurts. Treatment can include exercises, load management, taping, insoles and advice for work and sport.

Persistent cases may need imaging, injections, shockwave therapy or, for bunions and some deformities, surgery. See also foot cramps and foot tendonitis.

08Standing

If you stand all day at work

Use cushioned shoes with a firm heel counter, change into a second pair halfway through a long shift, stand on an anti-fatigue mat if possible and shift your weight often. Short breaks to sit, stretch the calves and roll the soles help feet recover.

10Summary

Key points to remember

• Most foot pain comes from footwear, standing and overuse.
• Where and when it hurts points to the likely cause.
• Supportive shoes, stretches and strengthening help most people.
• Numbness, wounds, swelling or inability to bear weight need assessment.