What’s causing your foot pain?

What causes foot pain?

Foot pain can be caused by injury, overuse, inflammation, structural issues, nerve conditions, arthritis, infections, and skin disorders. The exact cause often depends on where the pain occurs and what activities make it worse.

Here are the most common causes, grouped by where people usually feel symptoms.

Heel pain is one of the most common foot problems, and it often develops gradually. Below are some of the most common causes of heel pain.

Plantar fasciitis

This is the most common cause of heel pain. It typically feels worse with your first steps in the morning or after rest, then eases as you move around.

Plantar fasciitis happens when the thick band of tissue under your foot becomes irritated.

It’s often linked with:

• Long periods on your feet.

• A sudden increase in activity.

• Unsupportive footwear.

• Tight calf muscles.

Although often felt in the heel, this condition can also cause aching through the arch.

Achilles tendinopathy

Pain at the back of your heel, particularly during or after activity, may be due to irritation of the Achilles tendon. It’s more common in runners or people who have recently increased their exercise levels.

The arch acts like a natural shock absorber, so discomfort here can have several causes. Arch pain can arise from several factors.

Flat feet

Some people have low or collapsed arches, which can lead to aching, tired feet - especially after standing or walking for long periods.

High arches

High arches can place increased stress on the foot, leading to pain in the arch, heel, or ball of the foot, particularly during activity.

Tendon strain

The tendons supporting the arch can become irritated with overuse, leading to a dull, persistent ache.

This is the area just behind your toes, and it takes a lot of pressure when you walk or run. The following are all typical reasons you may feel pain in the ball of your foot.

Metatarsalgia

This is a general term for pain and inflammation in the ball of the foot. It often feels like you’re walking on a bruised or pebble-like surface.

It may be linked to:

• High-impact activity.

• Foot shape.

• Unsupportive shoes.

• Increased body weight.

• Morton's neuroma.

This involves thickening around a nerve between the toes. It can cause burning pain, tingling, or the feeling of standing on a small stone in your shoe.

Toe pain is often easy to localise and can have several distinct causes. Let's take a look at what often causes toe pain.

Bunions

A bunion is a bony lump that develops at the base of the big toe. Over time, the joint becomes misaligned and the toe may lean inwards. They often run in families, but tight footwear can make symptoms worse.

Common features include:

• A visible bump on the side of the foot.

• Soreness around the big toe joint.

• Difficulty finding comfortable shoes.

• Ingrown toenail.

This happens when the edge of the nail grows into the surrounding skin, leading to pain, redness, and sometimes infection. It’s often linked to cutting nails too short or rounding the edges.

Gout

Gout can cause sudden, severe pain in the big toe, often with redness, swelling, and warmth. It’s caused by a build-up of uric acid crystals in the joint and can come on very quickly.

Pain across the top of your foot is often linked to overuse or repetitive strain. Here's a quick guide to what's often behind pain at the top of your foot.

Stress fracture

Small cracks in the bones of the foot can develop after repeated impact, particularly in runners or people who have recently increased their activity.

Tendon irritation

The tendons that lift the foot can become inflamed, causing pain that worsens with movement or activity.

Not all foot pain comes from joints or bones - skin conditions can also be uncomfortable.

Athlete's foot

This is a fungal infection that often affects the skin between your toes. Athlete's foot thrives in warm, moist environments such as sweaty shoes.

It can cause:

• Itching or burning.

• Flaky or cracked skin.

• Soreness between the toes.

• Arthritis - arthritis can affect the joints in the foot and ankle, causing pain, stiffness, swelling, and reduced movement.

• Sprains and strains - injuries to the ligaments, muscles, or tendons can lead to pain, swelling, bruising, and difficulty walking.

• Nerve-related pain - irritated or compressed nerves may cause burning, tingling, numbness, or shooting pain in different parts of the foot.

• Footwear-related pain - tight, unsupportive, or worn-out shoes can place extra stress on the feet and contribute to discomfort.

• Diabetes-related foot problems - diabetes can cause foot pain through nerve damage, circulation issues, or an increased chance of infection.

• Pain on the side of the foot - pain along the inner or outer edge of your foot may be linked to tendon injuries, ligament sprains, stress fractures, or joint problems.

Small changes can often make a big difference to foot comfort.

You can help prevent or ease foot pain by:

• Wearing well-fitting, supportive shoes.

• Avoiding prolonged use of tight or unsupportive footwear.

• Keeping feet clean and dry.

• Increasing activity levels gradually.

• Cutting toenails straight across.

• Maintaining a healthy weight where possible.

Foot pain is often manageable once the cause is identified. Paying attention to where the pain is, how it feels, and when it appears can help point you in the right direction and ensure you get the right treatment if you need it.