Foot Pain: Causes, Exercises, How to Relieve it, and Treatment

• Pain can affect the toes, heels, soles or arches.
• Sometimes it also spreads in the ankle area.
• The pain may be mild and temporary, but in some cases there is also severe foot pain or prolonged foot pain even while inactive.
• It can occur when walking or standing, as the legs bear the weight of the whole body.
• Lower limb pain includes resting foot pain.

Foot pain is any condition in which you experience pain or discomfort in the lower limbs.

You should not underestimate this pain as it can be a sign of various health problems. In some cases, it is enough to introduce appropriate regimes, such as elevated positioning for the lower limbs, if you are suffering from foot pain after work.

If you are experiencing leg muscle pain after exercise, it is advisable to include stretching with your sport. But the pain can have a number of more serious causes. ^[1]

The causes of lower limb pain are very diverse.

Foot overload

A fatigue fracture is a sign of overuse of the lower limb. These are small cracks in the bone, most often in the area of the instep. The cause is usually repeated prolonged exertion, for example during running or sports involving jumping. Fatigue fractures can also occur when bones are weakened by osteoporosis. ^[2]

Injuries

The range of sports injuries is wide and minor problems can resolve themselves with rest. You should always see a doctor if the pain persists, worsens, is accompanied by swelling or changes in the sensitivity of the leg after the injury. Tingling, numbness and weakness (known in layman’s terms as neurological foot pain) can indicate nerve damage in the leg. As a result of the injury, peripheral neuropathy (impaired function of one or more nerves) may develop. Of course, fractures, open wounds or leg injuries associated with bleeding require medical intervention. ^[3]

Inappropriate footwear

Pain in the lower back and legs can be caused by inappropriate footwear. Problems are caused in particular by the frequent wearing of high, narrow heels, on which the feet get into an unnatural position. It is also not advisable to wear shoes called ballerinas for a long time, as they do not provide the necessary support for the feet. Experts recommend wearing sufficiently sturdy and comfortable shoes. Of course, choosing the right size is essential. For women’s pumps, a wider heel with a height of up to 5 cm is suitable to ensure stability. Men’s shoes should be wide enough to provide support for the arch of the foot. ^[4]

Plantar fasciitis

This is an inflammation of the connective tissue that runs across the bottom of the foot to the heel bone. The typical manifestation is a sharp, stabbing pain in the heel and arch of the foot, which occurs in the morning. Sometimes pain in the toes can be added. The pain gradually disappears, but often returns during the day, for example when you stand up after sitting for a long time.

This is often due to prolonged overloading of the feet during running, wearing inappropriate footwear or being overweight, flat feet or high arch. Prolonged standing on hard surfaces in some occupations is also considered a risk factor. ^[5]

Why do my feet hurt at night? The reason may be plantar fasciitis

Arthritis

An inflammatory disease that affects the joints, causing pain, stiffness and swelling. The cause can be autoimmune inflammation, infectious diseases or mechanical damage to the joints. Arthritic diseases include, for example, rheumatoid arthritis, osteoarthritis or gout. People over 65 years of age are at risk. ^[6]

Diabetes

Diabetics often suffer from diabetic neuropathy, which is nerve damage in the lower extremities. The consequence of this damage is pain, tingling and numbness in the feet. Patients may feel foot pain from the knees down as well as leg muscle pain. Ulcers and infected wounds also often form on the feet. Risk factors for diabetic neuropathy include poor compensation for diabetes, diabetes-related kidney disease, being overweight, and smoking. ^[7]

Heel spur

A spur is a painful bony growth on the heel bone. It arises as a result of prolonged loading of the foot. It can be caused by excess weight, inappropriate footwear, improper gait, but also arthritis. A spur can be detected on X-ray examination. It causes stabbing and burning pain in the heel. ^[8]

Venous problems
Venous diseases that can cause foot pain include varicose veins. In addition to the appearance of dark, bulging veins, the typical symptoms are pain in the lower limbs, heavy legs, swelling and cramps. Problems worsen after prolonged sitting or standing. Varicose veins affect women more often than men. Obesity, heredity and older age also play a role. ^[9]

Foot pain also occurs in chronic ischaemic disease of the lower limbs. This is a disease of the arteries of the lower extremities. Narrowed arteries are a source of pain, change in sensitivity and limitation of leg movement.

Other causes

• Foot pain can be related to warts and calluses, which often form on the soles of the feet. ^[10]
• Foot pain in pregnancy is usually related to increased weight and hormonal changes. ^[11]
• Foot pain in children is usually related to growth spurts or intense sports. ^[12]
• Poor posture can cause foot pain from the back.

People who experience foot pain regularly often know what causes their problems and what helps with foot pain.

However, if this is the first time you have experienced pain or if you are experiencing other problems, you should see a doctor. These are mainly the following situations:

• The pain is severe and sudden.
• Foot pain occurs after an injury or trauma.
• Dull pain in your legs prevents you from standing on your lower limbs.
• You have a disease that can affect your blood circulation.
• There is an open wound at the site of pain.
• The painful area has a different colour, is sensitive and shows signs of inflammation.
• Fever adds to the pain in the legs. ^[13]

Note: Leg muscle pain – if the pain worsens after exercise, it is advisable to see a doctor.

The doctor will find out the type of pain and its intensity and will ask you about situations in which the pain is present or worsens (for example, foot pain when lying down, full leg pain at rest).

He will look at how you walk and stand and check your legs and back. Foot pain from the spine is no exception.

The doctor will be interested in what medications you are taking and whether you have any chronic diseases.

Based on all the findings , the doctor will recommend further treatment, such as an X-ray, MRI, blood tests or physiotherapy. ^[14]

• Foot pain is one of the most common painful conditions in adulthood.
• It affects up to 36% of the population and is more common in women.
• A significant risk factor is a high BMI (Body Mass Index or body mass index), that is, overweight and obesity. ^[15]

Treatment always depends on the cause of the pain. Each condition or disease requires a different procedure and treatment time.

Fatigue fracture – various aids, such as braces and crutches, are used during the healing period of a fatigue fracture. Sometimes surgery is needed, especially if healing needs to be accelerated. ^[16]

Plantar fasciitis – treatment is usually conservative, i.e. icing the affected area, stretching exercises and limiting pain-inducing activities. ^[17]

Arthritis – treatment depends on the type of arthritis, specific problems and overall health. Patients take pain relievers, corticosteroids or disease-modifying drugs (DMARDs). Another option is compresses, which relieve pain and swelling. ^[18]

Diabetes – diabetic neuropathy cannot be completely cured. The aim of therapy is to slow down the progression of the problem, relieve the pain and restore the proper function of the nerves as much as possible. The crucial step is to maintain proper blood sugar levels. Patients can take painkillers, should be reasonably physically active and follow a healthy diet.

Spur – treatment consists mainly in regimen measures (limitation of strenuous activities, rest of the feet, cold compresses). Acute pain can be treated with painkillers, and in severe cases corticosteroids can be administered. Physiotherapy or orthotic shoe inserts are used to prevent long-term problems. ^[19]

Venous problems – treatment always depends on the type of venous disease. In the case of varicose veins, this involves lifestyle modification (regular exercise, resting the legs in an elevated position, adjusting excess weight), compression therapy (wearing constricting stockings) or surgical treatment of varicose veins. ^[20]

In chronic ischaemic disease of the lower limbs, regimen measures, the use of drugs against blood clots and to reduce blood cholesterol levels or surgical solutions are recommended. ^[21]

Medications for foot pain include:

• Medicinal preparations with ibuprofen or paracetamol,
• antiepileptic drugs to relieve nerve pain in the legs,
• antidepressants that relieve pain of nervous origin regardless of the presence of a depressive disorder. ^[22]

A number of different home remedies can work for foot pain. However, their effect always depends on the cause of the problem and its intensity.

Warm foot bath – can relieve pain and, in combination with various bath additives, relieve muscle pain and swelling.

Cold compresses – the opposite of a warm bath is a cold compress. They help against inflammation and relieve unpleasant painful sensations.

Stretching exercises – there are many stretching and relaxation exercises for foot pain. Thanks to them, the range of motion will improve, spasms will be relieved and pain will subside. Regular walking also helps.

Foot massage – you can perform the massage yourself at home or use the services of a masseur. Massages promote blood circulation, relieve muscle pain and relieve tension.

Orthotics – orthotic shoe inserts and arch support devices improve stability and relieve pain.

Appropriate footwear – choosing the right footwear is crucial for foot pain. Shoes of inappropriate size and shape are the source of many problems (discomfort, pain, instability) and can damage the health of the feet.

Topical pain relievers – the range of gels and ointments with pain-relieving and cooling agents is very wide. It is a suitable supplement to other home remedies for foot pain.

Note: Foot ointment will relieve foot pain and help with foot massage. ^[23]

Before you start to solve what to do for foot pain, it is good to think about prevention.

These are basic measures against foot pain:

• Buy comfortable shoes that have plenty of room for your toes and provide support for your entire foot. Flip-flops, ballerinas, pointed shoes and high-heeled shoes are not suitable for long-term wear.
• Take care of the health of your feet – rest them as often as possible in an elevated position, gently massage and stretch them.
• Remember regular foot hygiene and pedicure.
• Maintain a good weight – overweight and obesity are a big burden on the legs.

A diet rich in vitamins is also important for foot health. The most important are vitamin B (can help with neuropathic pain), vitamin C (has anti-inflammatory effects) and vitamin D (helps the body absorb calcium). In contrast, highly processed foods, excess sugar and unhealthy fats are inappropriate.