We often tell people to “walk an extra mile” or “put your best foot forward” when they are about to initiate a journey in their lives.
The foot is the foundation of our standing and support as it connects us to the ground. Your feet act as cushions, absorbing pressure and transmitting the weight of your body to the ground as it stands upright against the force of gravity.
The foot along with the spine is armed with the ability to support mobility throughout your life as you walk, run, or exercise. Given the fact that an average person walks somewhere around 100,000 miles in their entire lifespan, a case of foot pain needs due consideration.
Foot pain is a common ailment that can affect all age groups and encompass the entire foot from its proximal to a distal end that includes the toes, sole, heel, and ankle.
According to a study published in Maturitas, foot pain affects approximately one in four older people.[1]
Contents
What Causes Foot Pain?
Mild foot pain is a pretty run-of-the-mill situation and dies out on its own. It can happen as a result of excessive walking, prolonged periods of standing, fracture, mineral deficiency, ingrown toenails, and wearing shoes that are too tight, too high, too loose, or poorly designed.
The human foot is composed of over 26 bones, 33 joints, and 5 ligaments. Any injury in these structures can distort the anatomy or cause inflammation, resulting in foot pain that can become chronic.
Some common causes of foot pain include:[2]
- Achilles tendinitis – Irritation in the Achilles tendon, found at the back of the heel.
- Bunions – Bony swelling of the big toe.
- Bursitis – Inflammation of the bursa.
- Corns and calluses – Both occur due to the hardening of the epidermal layer of the skin of the foot, although corns are more painful and smaller in size.
- Diabetic neuropathy – Nerve damage that can cause pain and numbness in your feet.
- Osteoarthritis – Joint inflammation.
- Rheumatoid arthritis – Autoimmune disease.
- Hammertoe and mallet toe – Caused by the contraction of the toe as a result of high heels and poorly designed shoes.
- Flat feet – The arch is not developed in the foot, causing the middle portion of the feet to touch the ground.
- Osteomyelitis – A bone infection.
- Plantar fasciitis – Inflammation of the tissue between the heel and the toes.
- Peripheral neuropathy – Injury in the nerves of the feet characterized by numbness, intense burning pain, and tingling sensations.
- Tendonitis – Inflammation of the tendon.
- Stress fractures – Hairline fractures in the ankle.
- Tarsal tunnel syndrome – Foot pain caused by an irritation in the tibial nerve.
Treatment for Foot Pain
Standard treatments are directed towards evaluating the reason behind the foot pain.
Over-the-counter pain relievers can help reduce discomfort and pain. Using foot and ankle supports can help comfort the affected area. Once you experience pain, the first line of self-treatment should be:
- Adequate rest (24-48 hours)
- Hot/cold water compress
- Stretching the affected area
Tips and Remedies to Get Relief from Foot Pain
You can try these home remedies to heal your sore feet:
1. Apply Warm and Cold Compress
A warm compress can reduce foot pain by promoting recirculation of blood, and a cold-water treatment can reduce pain and inflammation.[3]
An alternate therapy of warm and cold compress can alleviate your pain.[4]
- Take two buckets and fill one with cold water and another with warm water. Dip your feet in the warm water for 3 minutes followed by a 1-minute dip in the cold water. Repeat this 2-3 times.
- Apply a hot pack and an ice pack alternating every 1 minute for 10 minutes.
2. Give Yourself a Foot Massage
A foot massage can help your sore feet and reduce the related pain.[5] A good massage improves blood circulation and stretches the muscles, which help ease the pain.[6][7]
- Use a little lotion or oil and gently massage your foot, focusing on the points that trigger pain. Use your thumb to knead on the surface and bottom of the foot, and stretch and flex your toes apart to encourage blood flow.
3. Use Ice to Reduce Swelling
A cold temperature treatment can reduce swelling and alleviate the pain by numbing the nerve endings.[8][9][10]
- Take a plastic bag and fill it with a small amount of crushed ice. Apply this bag on the affected areas.
4. Stretch Your Foot
Overworked muscles may lead to cramping. Stretching exercises can enhance the flexibility of your muscles and help in relieving foot pain by preventing muscle spasms.[11][12]
- Stretch your toes and ankles using your hands. You can also use a strap.
- Flex your toes upward and downward. Repeat this 10 times.
- Sit down and extend your legs. Move your toes around in a counterclockwise and clockwise direction. Do these 10 times.
5. Engage Your Feet in a Workout
Engaging your entire foot in an exercise can help strengthen your muscles and reduce the soreness.[13][12]
- Rotate your ankles in a circular motion.
- Use your toes to pick up objects.
- Slowly rise up on your toes while standing.
- Use a frozen bottle, stress ball, or any similar object to roll the bottom of your feet on it.
6. Choose the Right Shoe
Ill-fitting shoes can cause foot pain and extend the pain to other joints such as the knee and hip.
Shoes that are too loose, too tight, or poorly designed can exacerbate foot pain, particularly in patients suffering from arthritis.
A 2018 study published in the Journal of Foot and Ankle Research highlighted the association of foot ailments such as foot pain, toe deformity, corns, and calluses to incorrect footwear. They found that about 63%-72% of participants were wearing improper footwear.[14]
Choose a shoe with a:[15]
- Good arch support
- Wide room for the toes
- Sufficient cushioning
7. Give Proper Rest to Your Feet
Give your feet some rest. Your feet might be aching as a result of all that standing, which can be an occupational hazard.
- Pull a chair and stretch your feet forwards. Pull your toes inward and outward for at least 10 minutes in a day.[16]
8. Soak Your Feet in an Epsom Salt Bath
Epsom salt can alleviate your foot pain instantly.
Soaking your feet in a warm water bath of Epsom salt can relax your feet and soothe the pain due to its anti-inflammatory properties.[17]
- In a tub of warm water, add 2 to 3 tablespoons of Epsom salt.
- Soak your feet in the tub for 10 to 15 minutes.
- Dry your feet and apply moisturizer to prevent dryness.
9. Try Using Arch Supports
To cushion your feet and keep them stable while you walk, try using a pair of over-the-counter arch supports for your feet.[18]
A study published in Clinical Research on Foot & Ankle supported the use of a silicone heel pad and a soft insole with arch support in people with plantar fasciitis. These were effective in reducing heel pain and improving activity levels.[19]
Consult a podiatrist to get expert advice on the kind of arch support you require.
10. Draw an Essential Oil Bath for Your Feet
Essential oils such as eucalyptus oil, peppermint oil, and rosemary oil can soothe your aching feet and reduce inflammation.[20][21][22]
- To a tub of warm water, add four drops each of eucalyptus oil and rosemary oil and two drops of peppermint oil.
- Soak your feet in it for about 10 minutes.
Anecdotal Remedies for Foot Pain
The following remedies are neither backed by scientific evidence nor are they reviewed by our health experts. Nonetheless, a number of general users have reported an improvement in their condition using these anecdotal remedies.
Clove Oil Massage can be Beneficial
Clove oil has been recognized as a home remedy for headaches, athlete’s foot, joint pain, nail fungus, and foot pain.
- A gentle massage of clove oil can improve blood circulation and provide instant relief to your sore feet. Do this several times a day.
- If your skin is sensitive, dilute the clove oil. To three drops of clove oil, add 1 teaspoon of carrier oil such as extra virgin olive oil or coconut oil. Use this oil mixture to massage your feet.
Vinegar Treatment for Your Foot
Vinegar can provide instant relief to your feet by reducing inflammation.
- To a bucket of warm water, add 2 tablespoons of vinegar and 1 teaspoon of Epsom or table salt. Soak your feet in it for about 20 minutes.
Preventing Foot Pain
- Dispose of your worn-out shoes and switch to a comfortable pair.
- Avoid wearing pumps and high heels daily.
- Avoid standing for too long or standing on hard surfaces such as concrete. This can strain your muscles and cause foot pain.
- Give your feet regular breaks and stretch your toes.
- Never ignore any pain arising in the lower back, hips, knees, legs, or foot.
- Maintain a healthy body weight to avoid straining your foot.
When to See a Doctor
Foot pain needs a proper diagnosis to address the underlying cause. Visit your orthopedic physician or podiatrist if any of the following occurs:
- Swollen feet
- Pain, especially a persistent one
- Visible abnormalities in the foot
- Unable to walk
- Numbness and tingling
- Pain intensity that increases with time
- High temperature or swollen lymph nodes (may indicate infection)
The Final Word
The foot is the most underestimated part of your body despite bearing your entire body weight.
Although foot pain can be a result of everyday activities and can subside on its own, chronic foot pain can be associated with a variety of pathologies.
Aside from using medication, several home remedies can heal your feet naturally and help you take care of your foot. Consult your doctor for any underlying conditions that need special attention.
Go ahead and thank your feet for all of their support!
Expert Answers (Q&A)
Answered by Dr. Hai-En Peng (Podiatrist)
Is walking beneficial or harmful when suffering from foot pain?
Walking is generally beneficial but if your foot pain worsens with activity, then it’s a sign that something is wrong.
Is foot pain a sign of diabetes?
Not necessarily. You can have foot pain and not have diabetes. Foot pain associated with diabetes could be a sign of neuropathy which is a condition in which the nerves fire uncontrollably causing tingling, burning, and pain. The pain itself is not always a sign of diabetes.
What is the best way to reduce inflammation in the foot?
Icing works really well. Other methods include taking non-steroidal anti-inflammatories like Advil or Aleve, acupuncture, or compression with an ace wrap.
What does foot pain that gets worse at night indicate?
It could be a sign of either poor circulation which causes foot pain when the feet is at the same level of the heart or it’s a sign of neuropathy which is nerve condition in which the nerves fire out of control and occurs mostly at night.
What precautions can be taken against foot pain?
Wear good supportive shoes. When starting a new exercise, start slowly and increase gradually. Stay in good health by seeing your doctor for annual physicals to keep the systemic diseases away like diabetes that if it goes uncontrolled can cause foot pain.
Please provide some additional tips and inputs on how to prevent and relieve foot pain.
Prevention is what I stated above. Wearing good supportive shoes and gradually increasing new exercise or activity can be extremely helpful in preventing foot pain. Once foot pain starts and if rest does not relieve it, please go see your nearest podiatrist for an evaluation.
About Dr. Hai-En Peng, Podiatrist: Dr. Peng was born in Nyack, NY and went to California College of Podiatric Medicine in San Francisco, CA. He spent the next 4 years there and graduated in the top 15% of his class. Dr. Peng also completed a 3-year advanced surgical residency in reconstructive foot and ankle surgery.
Resources:
- Menz HB. Chronic foot pain in older people. Maturitas. https://www.sciencedirect.com/science/article/pii/S0378512216301438. Published June 22, 2016.
- Foot Pain and Problems. University of Rochester Medical Center. https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=85&ContentID=P00914.
- K K. Effectiveness of contrast bath on the level of neuropathy pain among clients with diabetes mellitus attending diabetic outpatient department at a selected hospital, Chennai. Tamil Nadu Dr. MGR Medical University. http://repository-tnmgrmu.ac.in/1239/. Published October 1, 2014.
- Weerasekara RMIM, Tennakoon SUB, Suraweera HJ. Contrast Therapy and Heat Therapy in Subacute Stage of Grade I and II Lateral Ankle Sprains. Foot & Ankle Specialist. https://journals.sagepub.com/doi/abs/10.1177/1938640016640885. Published April 1, 2016.
- Crawford C, Boyd C, Paat CF. The Impact of Massage Therapy on Function in Pain Populations-A Systematic Review and Meta-Analysis of Randomized Controlled Trials: Part I, Patients Experiencing Pain in the General Population. Pain Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4925170/. Published May 10, 2016.
- Keller G. The Effects of Massage Therapy in Treatment of Chronic Plantar Fasciitis: a Case Study. Massage Therapies. https://www.semanticscholar.org/paper/The-Effects-of-Massage-Therapy-in-Treatment-of-:-a-BPHE/0ffcffda656702b485ebb7ae5f045c6a4e665f81. Published 2009.
- Deep Tissue Massage for Plantar Fasciitis. Pacific College of Oriental Medicine. https://www.pacificcollege.edu/news/blog/2014/12/05/deep-tissue-massage-plantar-fasciitis. Published September 4, 2017.
- Cryotherapy (Cold Therapy) for Pain Management. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/healthlibrary/conditions/orthopaedic_disorders/cryotherapy_cold_therapy_for_pain_management_134,95.
- Young CC, Rutherford DS, Niedfeldt MW. Treatment of Plantar Fasciitis. American Family Physician. https://www.aafp.org/afp/2001/0201/p467.html. Published February 1, 2001.
- Heel Pain (Plantar Fasciitis). ACFAS . https://www.acfas.org/footankleinfo/heel-pain.htm.
- Sweeting D, Parish B, Hooper L, Chester R. The effectiveness of manual stretching in the treatment of plantar heel pain: a systematic review. Journal of Foot and Ankle Research. https://jfootankleres.biomedcentral.com/articles/10.1186/1757-1146-4-19. Published June 25, 2011.
- Exercise advice: foot pain. The Chartered Society of Physiotherapy. https://www.csp.org.uk/public-patient/rehabilitation-exercises/foot-pain.
- Exercises to manage foot pain. Arthritis Research UK. https://www.arthritisresearchuk.org/arthritis-information/exercises-to-manage-pain/foot-pain-exercises.aspx.
- Buldt AK, Menz HB. Incorrectly fitted footwear, foot pain, and foot disorders: a systematic search and narrative review of the literature. Journal of Foot and Ankle Research. https://jfootankleres.biomedcentral.com/articles/10.1186/s13047-018-0284-z. Published July 28, 2018.
- Hurst B, Branthwaite H, Greenhalgh A, Chockalingam N. Medical-grade footwear: the impact of fit and comfort. Journal of Foot and Ankle Research. https://jfootankleres.biomedcentral.com/articles/10.1186/s13047-016-0184-z. Published January 5, 2017.
- Plantar Fasciitis. HealthLink BC. https://www.healthlinkbc.ca/health-topics/hw114458. Published March 21, 2017.
- Elbossaty WF. Pharmaceutical Influences of Epsom Salts. American Journal of Pharmacology and Pharmacotherapeutics. http://www.imedpub.com/articles/pharmaceutical-influences-of-epsom-salts.php?aid=23254. Published July 31, 2018.
- Zhai JN, Qiu YS, Wang J. Effects of orthotic insoles on adults with flexible flatfoot under different walking conditions. Journal of Physical Therapy Science. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5140804/. Published November 29, 2016.
- Taheri A, Jafarian FS, Demneh ES-. The effects of Foot Orthoses on Pain Management of People with Plantar Fasciitis. Clinical Research on Foot & Ankle. https://www.omicsonline.org/open-access/the-effects-of-foot-orthoses-on-pain-management-of-people-with-plantar-fasciitis-2329-910X-1000174.php?aid=62856. Published September 26, 2015.
- Lakhan SE, Sheafer H, Tepper D. The Effectiveness of Aromatherapy in Reducing Pain: A Systematic Review and Meta-Analysis. Pain Research and Treatment. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192342/. Published December 14, 2016.
- Hongratanaworakit T, Soontornmanokul S, Wongareesanti P. Development of Aroma Massage Oil for Relieving Muscle Pain and Satisfaction Evaluation in Humans ARTICLE INFO ABSTRACT. Journal of Applied Pharmaceutical Science. https://www.researchgate.net/publication/325033230. Published April 2018.
- Metin ZG, Dönmez AA, Ozdemir L. Aromatherapy Massage for Neuropathic Pain and Quality of Life in Diabetic Patients. Journal of Nursing Scholarship. https://www.researchgate.net/publication/317572959. Published June 2017.
I have a burning pain on my feet and hands in the that gets worst in the morning
Check with your doctor for possible fibromyalgia. Morning pain is a symptom of Fibromyalgia. Also, check your thyroid. That can also be a possibility.
Check with your doctor for possible RA (Rheumatoid Arthritis.)
I wore 3 inch high heels for several days. This resulted in Thetop of my right foot to inherit 2 hard bumps; 1 below my big toe and the other blow my pinkie toe.
I don’t wear heels often, but when I do have to wear them…how do I get rid of the bumps and pain associate with it?
stop wearing high heels dear……..Things that cause’s damage to ur body should be avoided ……
massage your feet and let them soak in either cool or warm water… and talk to your doctor about it.
I wore 3 inch high heels for several days. This resulted in Thetop of my right foot to inherit 2 hard bumps; 1 below my big toe and the other blow my pinkie toe.
I don’t wear heels often, but when I do have to wear them…how do I get rid of the bumps and pain associate with it?
I get Blisters in my feet,also they I loose the skin after the blisters go down then my feet harden and the skin starts to come off…My feet also swell up and get very hot.Im also a Cancer patient ,(kidney cancer) diabetic,highblood pressure,and the pain is awful…
Proper fitting shoes is another good remedy as well. My feet hurt like terribly – achy and could barely stand up much less walk for very long. My Dr. advised me to get a proper pair of shoes and once I did (although they are expensive ) the pain went away.
Was just coming across old ads for Mentholatum Ointment which featured relieve for tired feet. So add one more to this list. All those cooling/heating salves with camphor & menthol in a petrolatum base.
An excellent remedy.God bless you people who helped me to rid of my foot pain.Thanks a ton.
I have pain in my heels at the part that I walk on if I don’t move them for a while eg if I get up to walk after resting or when I get out of bed in the mmorning
Could be plantar fasciitis. Get yourself a brace for sleeping at night and also stretch your calves and legs.
Thanks for sharing this special knowledge! !!
Thanks for your advice guys, keep the information flowing to us
I have Achilles tendonitis. The pain is unbearable most of the times with a lot of burning and stiffness. I have been to doctor and I am taking pain killers but the pain is getting worst and so is my mood, would love to hear of a more natural way of healing.
hello madam/ sir,
I’m actually lots of pain in my heels only and most of times in the morning when waking up.
I had a similar problem and found an excellent solution by surfing on the net.First of all find the exact point by pressing on the heal with the back of a rounded object…like a pen.Make a circle with a pen.Stick a few pepper corns on a sticky tape and stick it on the painful area…leave for 24 hours.You can walk around with it.Repeat if required.This put me out of misery within no time.
for a couple of weeks now my feet are so painful. I thought it was from uncomfortable shoes that im using but this time im using a rubber shoes and still it is so painful.To the point that its hard to walk.
last year in winter I got severe heel pain in right foot side.well somebody said heat up a big stone n cover with towel n rub ur heel on that stone hardly that u shout.
I tried n I get rid of in 5 days.now again this winter it has started again n I m trying that procedure again twice a day.
so try it.
Comment: Sometimes I feel heavy in chest, mostly on right side, while breathing.
Lots of good information. Home remedies that are low in costs.
I have really sore heels as I stand all day and walk all day is there anything I can do to easy it at the end of the day
thanks a lot for the advice natural remedies is much better than all those pills for pain; that burns my stomack.thanks again
I have had numbness in my toes for going on two years. It is just in my toes on both feet. sometimes I get shooting pain but not all the time. My feet seem to be very very sensitive even to the touch anymore. Have been to several doctors with no help. Any help you can give me I would greatly appreciate it. This is very frustrating.
Sounds a lot like diabetic neuropathy/nerve pain
I get Pain that runs down calf along the bottom of whole foot. The pain remains no matter I stand,sit or sleep. What is a a good solution?
I do stand fr a long period of time during work fr up to 7hours daily
Foot calf pain & numbness is a hallmark symptom of bartonella & is extremely painful! I know too well I have it
Thank you for information
I have swollen feet and very painful on top of the feet. When I walk it feels like my toes are broken. It is bilateral. Doctors have tried water pillsand ultrasounds. Blood tests. Cardiac tests. All normal. Help.