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The Achilles tendon, the strongest tendon in the body, connects the calf muscle to the heel bone. The Achilles tendon supports your body's weight during exercise and everyday activities such as walking and climbing stairs. When the Achilles tendon becomes irritated or inflamed, you may experience a sharp, constant pain just above your heel. The pain can be a shooting pain, burning pain, or even an extremely piercing pain.
Flat feet or over-pronation during walking or running can lead to Achilles tendinitis. Shoes that do not stabilize your feet can cause you to develop Achilles tendinitis pain. Achilles tendinitis is characterized by a sharp or burning pain about two inches above the heel bone of the foot. Achilles tendinitis pain can be accompanied by mild to moderate swelling. Leg length discrepancy, when one leg is longer than the other, can eventually result in Achilles tendinitis.
Temporarily stop the activity that caused the pain (running, excessive walking, etc.). Ice and/or massage the painful area. Apply ice approximately three times a day for 20 minutes to help reduce inflammation of the tendon. Consistently stretch your calf muscles before exercising or walking. Wear shoes that stabilize your feet during motion. Use heel lifts and other insoles in shoes to give your feet more support. If you find yourself recovering from Achilles tendinitis, get back into your exercise slowly, giving yourself enough time to heal.
The term arch pain (often referred to as arch strain) refers to an inflammation and/or burning sensation at the arch of the foot.
A structural imbalance or an injury to the foot can often be the direct cause. If you have intense arch pain, you could have flat feet, a condition that occurs when the arch of your foot becomes fully collapsed or rolls inward. The biggest signs of flat fleet are discomfort and pain, especially arch pain. As the normal arch begins to drop, walking can become very uncomfortable, leading to serious arch pain. Due to the less supportive structure of a flat foot, postural strain and misalignment through the foot, ankle, knee and lower back can cause consistent daily discomfort and arch pain. The depression of the arch in the foot also puts more strain on the ligament and tendons that support the foot and ankle, and over time the bones may collapse
This is a common foot condition that can be easily treated. If you suffer from arch pain avoid high-heeled shoes whenever possible. Try to choose footwear with a reasonable heel, soft leather uppers, shock absorbing soles and removable foot insoles. When the arch pain is pronation related (flat feet), an orthotic designed with a medial heel post and proper arch support is recommended for treating the pain. This type of orthotic will control over-pronation, support the arch and provide the necessary relief.
Arthritis is described as the inflammation and swelling of the cartilage and lining of the joints, is generally accompanied by an increase in joint fluid, and certainly affects the lower part of your body, making the normal activities of walking and moving very difficult and giving you arthritis foot pain. Inflammation causes redness, warmth, pain and swelling.
Can be inherited. If a family member has arthritis foot pain, you could be at a higher risk.
Bacteria and virus infections.
Common types of Arthritis:
Rheumatoid arthritis is a systemic disease characterized by non-specific
inflammation of the joints of the hands and feet. Rheumatoid arthritis is a disease that can
affect people of all ages. This chronic disease may lead to joint destruction, and typically
causes severe forefoot problems such as bunions, hammertoes, claw toes and others.
Osteoarthritis, or degenerative arthritis, is common in the geriatric
population, and affects one or more joints. Predisposing factors include aging, obesity and
trauma. Bony changes such as spurring, cartilage destruction, cystic changes and joint space
narrowing may also occur. Osteoarthritis can cause arthritis foot pain.
Aerobic exercise that builds cardiovascular endurance, such as walking, biking, or swimming.
Flexibility exercise, such as stretching or joint-specific exercises.
Wear appropriate footwear, which is deep enough to accommodate your feet. Have your foot
complaints treated by a chiropodist regularly.
If a joint is swollen then the use of ice packs and anti-inflammatory creams can be of some
benefit.
Athlete's foot is a common name given to a fungus infection of the skin that predominately occurs in between toes but can occur anywhere on the foot. It causes intense itching, cracked, blistered or peeling areas of skin, redness and scaling. The condition usually occurs between the toes or on the soles or sides of the feet. Athlete's Foot can spread to the toenails, causing chronic fungal infections.
Fungal infections like Athlete's Foot are often contracted in communal areas such as showers,
gyms, dressing rooms, swimming pool lockers, or other warm, damp areas where fungus can grow
fast.
Fungal spores on your feet can enter fissures or sores and remain there to spread, unless the
feet are carefully washed and thoroughly dried after exposure.
Athlete's Foot can spread from the toes to the toenails. It is also possible to spread the
infection to other parts of the body like fingernails, underarm and groin after scratching the
fungal area.
Not changing your socks on a regular basis can also encourage the build-up of fungi in between
the toes.
People with excessively sweaty feet or diabetes are more prone to this condition.
Athlete's Foot can be prevented with vigilant foot hygiene.
Wash the feet with soap and water and thoroughly dry, especially between the toes.
Wear airy shoes and cotton socks, change socks daily, and avoid tight hosiery.
Do not borrow footwear from others.
Use protective shoes in communal showers or pool areas.
Apply anti-fungal powders in socks and shoes.
Treat excessively sweaty feet.
If infection develops, consult a doctor for correct diagnosis and treatment.
Bunions, medically known as "Hallux valgus", are a condition in which the big toe angles excessively towards the second toe. A bunion refers to the bony prominence on the side of the big toe. Symptoms include inflammation, swelling, and soreness on the side surface of the big toe. A fluid-filled sac, called a bursa, can also develop and become inflamed, causing further pain and discomfort.
There is no single proven cause, but several contributing factors include:
• Poorly fitting footwear, especially tight, narrow shoes with constrictive toe boxes (common among women).
• Family history of bunions.
• Abnormal foot function.
• Weak ligaments in the feet.
Footwear that squeezes the toes together can force the first metatarsal bone to protrude outward, forming a bunion over time.
• Wear wide-fitting shoes to reduce pressure.
• Soak feet in warm water for temporary relief.
• Avoid high heels.
• Apply ice and elevate the foot if swollen and painful.
• Use conservative treatments like bunion shields, night splints, and bandages to relieve pain and slow progression.
• Wearing toe socks can help align toes and support natural foot shape.
Calluses are a thickening of the skin’s surface layer, typically caused by pressure or friction from poorly fitting footwear. In some cases, weight distribution or posture issues can also contribute to their formation.
• People who rarely wear shoes often develop calluses along the bottoms of their feet.
• Individuals with flat feet are prone to calluses due to low arches and instability.
• Footwear irregularities, such as narrow toes or high heels, can create friction and lead to painful calluses.
• Soak feet in warm water to soften the skin.
• Gently rub the thickened area with a pumice stone to remove hardened layers.
• Wear proper shoes and socks to avoid friction.
• Moisturize regularly to keep skin soft and flexible.
• Avoid high heels that place excess pressure on certain areas of the foot.
A corn is a localized thickening of the skin caused by pressure. They most commonly appear on the tops of toes due to shoe pressure, but can also form on the soles or between toes. Some corns can become entwined with skin nerves, leading to significant pain, especially when inflamed or swollen. This condition is more frequent in women due to tight or ill-fitting footwear.
• Tight shoes and high-heeled footwear
• Tight-fitting stockings and socks
• Deformed toes such as hammer toes
• Internal seams or stitches in shoes that rub
• Bunions
• Avoid tight shoes and hosiery; choose footwear with extra toe room
• Use a pumice stone to gently reduce corn thickness
• Wear loose socks and stockings to reduce friction
• Avoid medicated pads or chemical corn removers, especially if you have diabetes or poor circulation
• Seek professional advice for persistent or painful corns
Curly or retracted toes involve contraction of the middle and end joints, causing severe pressure and pain. This condition can affect any toe except the big toe. Tightened ligaments and tendons may cause the toes to curl. If the joints are flexible, movement is possible; if rigid, movement becomes limited and often painful. Curly toes may restrict foot mobility and lead to corns and calluses.
• Muscle imbalances that tighten ligaments and tendons, resulting in downward curling (claw toes)
• Arthritis, which can lead to various forefoot deformities including curly toes
• Choose footwear with a high and wide toe box to reduce pressure
• Use toe crests or hammer toe splints to support proper toe alignment
• Apply gel toe shields or toe caps to reduce friction and enhance comfort
• Maintain regular foot care to prevent complications like corns and calluses
Diabetes occurs when your body cannot use glucose properly due to a lack of insulin. This may result from insufficient insulin production or the body’s inability to use insulin effectively. High blood sugar levels can lead to fatigue, weight loss, frequent urination, and complications affecting the feet.
The three main foot-related complications of diabetes are:
Neuropathy: A partial or complete loss of sensation in the feet and legs, making it difficult to feel injuries or pressure.
Poor Circulation: Peripheral vascular disease causes reduced blood flow, leading to cold skin, color changes, and delayed wound healing.
Infection: High glucose impairs immune response, making it difficult to fight off infections from minor cuts or wounds.
• Wash feet daily with warm (not hot) water and inspect them thoroughly, including the soles
• Avoid hot water to prevent burns and dry skin
• Apply moisturizer, but not between toes to avoid bacterial and fungal growth
• Never go barefoot or wear open-toed shoes
• Use socks made from natural fibers like cotton; avoid tight elastic bands
• Wear properly fitted shoes made of soft, breathable materials like leather or canvas
Hammer or mallet toes are toe deformities where one or more joints bend into abnormal positions, causing the toe to appear buckled or curled. This results from muscle imbalance and can lead to discomfort, pain, or an unusual appearance.
• Wearing tight shoes, which can force toe muscles out of balance
• High-arched feet putting extra pressure on toes
• Hereditary factors—some people are genetically predisposed to these conditions
• Wear shoes with ample toe room
• Use pads or shoe inserts to relieve pressure
• Perform toe-stretching exercises to improve flexibility
• Avoid tight socks, tights, or stockings
• Use non-medicated pads to reduce pressure on corns and hard skin
• Apply moisturizing cream to keep skin soft and prevent friction issues
Heel fissures, commonly known as cracked heels, are usually caused by dry skin. While often a cosmetic concern, deep cracks can lead to bleeding and pain. Heels may appear yellow or dark brown depending on skin tone and are typically accompanied by dry, thickened skin, especially around the outer edge. Pain may increase when walking or wearing thin-soled or open-backed shoes.
• Inactive sweat glands
• Dry skin
• Prolonged standing
• Obesity
• Open-backed footwear
• Surgery on the lower limbs
• Heel spurs
• Misalignment of the metatarsal bones
• Flat feet or high arches
• Apply moisturizing cream to heels twice daily
• Use a pumice stone to gently reduce thickened skin
• Avoid open-backed or thin-soled shoes
• Wear shoes with proper cushioning and shock-absorbing soles
Heel pain is a common issue often linked to heel spurs—soft, bendable calcium deposits that form due to tension and inflammation at the plantar fascia's attachment to the heel. While heel spurs themselves do not cause pain, they may indicate the presence of plantar fasciitis.
• Increased or sudden physical activity
• Lack of arch support in footwear
• Inflexible calf muscles
• Excess body weight or sudden weight gain (e.g., pregnancy)
• Injury to the foot
• Wearing shoes with poor cushioning or stiffness in the sole
• Wear supportive shoes for daily and athletic use
• Use insoles with arch support to reduce ligament tension
• Apply ice massages to the heel to reduce inflammation
• Stretch calf muscles regularly to improve flexibility and reduce stress on the heel
An ingrowing toenail occurs when the sides or corners of the toenail curl downward and pierce the skin, leading to pain, redness, and swelling in the affected toe.
• Improper trimming of toenails
• Wearing tight shoes, socks, or hosiery
• Abnormal nail shape or thickness
• Cut toenails straight across—do not cut too low at the edges or down the sides
• Ensure the nail corners are visible above the skin
• Trim nails after a bath or shower when they're softer
• Avoid tight-fitting shoes and socks
• Soak feet daily in lukewarm salt water for 10 minutes if discomfort arises
Metatarsalgia is pain in the ball of the foot, often described as a feeling of "walking on pebbles." Some experience localized pain in the sole, while others may feel a general ache, burning, or discomfort.
• Being overweight
• Wearing high-heeled shoes
• Claw or hammer toes pressing the metatarsals downward
• A stiff ankle preventing proper foot alignment
• Bunion or arthritis in the big toe shifting pressure to the ball of the foot
• Stress fractures in metatarsal bones from athletic activity or heavy walking
• Minimize foot pressure by resting and elevating feet after walking or standing
• Maintain a healthy weight
• Wear supportive shoes with a small heel and roomy toe box
• Perform ankle exercises and Achilles tendon stretches to improve mobility
Morton's neuroma is a noncancerous thickening of tissue around a digital nerve in the foot, most commonly between the third and fourth toes. It is not a true tumor but can cause sharp, burning pain in the ball of the foot, along with stinging, burning, or numbness in the toes.
• Wearing high heels or tight, ill-fitting shoes that compress the toes
• High-impact sports like jogging that cause repetitive trauma
• Injury to the foot
• Apply ice massage using a frozen paper or Styrofoam cup rolled over the painful area, three times a day
• Switch to footwear with a broad toe box and extra depth; avoid high heels
• Take a break from high-impact activities like running, aerobics, or dancing for several weeks
Morton's Toe is a common forefoot condition where the second toe is longer than the big toe. This structural difference can affect balance and weight distribution when walking or standing.
• Excessive pressure on the second metatarsal head, located behind the second toe
• This pressure causes pain similar to metatarsalgia
• Long-term stress may lead to callus formation under the ball of the foot
• Wear proper footwear with a high and wide toe box
• Consider buying shoes half a size larger to accommodate the longer toe
• Use metatarsal pads to reduce pressure on the ball of the foot
Diabetic Neuropathy is a complication of diabetes that damages the peripheral nerves—those that connect the brain and spinal cord to muscles, skin, organs, and glands. The most common form, peripheral neuropathy, typically affects the hands and feet, causing numbness and loss of feeling.
• Chronic alcoholism
• Vitamin deficiencies
• Can result in a reduced ability to feel pain, heat, or cold
People with diabetic neuropathy may not notice minor foot injuries like cuts, blisters, or pressure sores due to numbness. This makes preventive care essential.
• Stop smoking to improve circulation
• Limit alcohol intake
• Have regular physical exams and lab tests (blood and urine)
• Follow a regular exercise routine as advised by your doctor
Pronation refers to the natural inward roll of the foot during heel strike, serving as a cushioning mechanism. Over pronation occurs when this inward roll is excessive, often leading to collapsed arches or flat feet.
• Frequent running
• Wearing tight or unsupportive shoes
• Can lead to strain on the plantar fascia and contribute to pain in the foot, leg, or knee
• Use running shoes with added medial (arch) support
• Ensure proper fit: the heel should stay secure, and the toebox should allow ample wiggle room
• Avoid shoes that compress the arch or crowd the toes
Overlapping toes occur when one toe lies on top of an adjacent toe, which can cause irritation, discomfort, and impaired foot function. This condition can affect any toe and is seen in people of all ages.
• Wearing shoes with a narrow or constrictive toe box
• Bunions, particularly in adult women
• Overlapping fifth toe, common in children and often correctable
• Muscle imbalance in the small muscles of the foot
• Can cause pain, inflammation, and disruption to normal foot mechanics if left untreated
• Wear shoes with a high, broad toe box to reduce pressure
• Use forefoot supports like gel toe straighteners, gel toe caps, or toe combs to separate overlapping toes and reduce friction
• Conservative, non-surgical management is often effective for mild to moderate cases
Post-Tib Tendonitis is a condition where the posterior tibial tendon—running along the inside of the ankle and foot—becomes strained. Dysfunction of this tendon impairs its ability to support the arch, often resulting in flat feet, heel pain, arch pain, plantar fasciitis, or heel spurs.
• Overuse of the posterior tibial muscle
• Repeated strain leads to damage of the tendon connecting muscle to bone
• Ongoing overuse results in inflammation and tendonitis
• Limit activity to reduce pain and swelling
• Rest your feet for a few days, then gradually resume activity
• Wear cushioned, supportive shoes with good shock absorption
• Vary your exercise routine to avoid repetitive strain
During pregnancy, the body retains fluid—a condition known as edema—that causes swelling around the soft tissue of the feet. Pregnancy-related changes in body shape and weight can affect the lower extremities, often leading to tired, sore, and swollen feet.
• Weight gain shifts the body’s center of gravity, altering stance and increasing pressure on knees and feet
• Over-pronation (flat feet) causes strain on feet, calves, and back
• Edema is caused by uterine pressure hampering blood circulation, leading to swollen feet
• Wear properly fitting footwear with extra arch support
• Use comfortable athletic shoes or OTC orthotics for added cushioning
• Elevate your feet frequently to reduce swelling
• Wear seamless toe socks to prevent constricted circulation
• Take regular breaks on long drives to stretch and boost circulation
• Walking is generally recommended to maintain foot health and reduce swelling
Sesamoiditis is a condition that affects the ball of the foot, involving inflammation or irritation of the sesamoid bones—small bones beneath the big toe joint. It typically occurs from repeated stress, especially in activities like running or dancing that involve frequent push-off motions.
• Repetitive and excessive pressure on the forefoot
• Sudden increase in physical activity
• High arches, which concentrate pressure on the sesamoid bones
• Bony feet with minimal fat padding, leading to less shock absorption
• Rest the affected foot as much as possible
• Wear flat, wide-toed shoes to reduce pressure and promote healing
• Apply ice to the painful area for 10–15 minutes after activity
• Use athletic strapping or tape to immobilize the big toe joint and aid recovery
Shin splints are a common exercise-related condition involving pain along or behind the inner edge of the shinbone. They typically result from repetitive stress on the lower legs and are the most frequent cause of exercise-induced leg pain among athletes. This condition can also affect non-athletes who spend long hours standing.
• Running longer distances or on hilly terrain
• Increasing duration or frequency of aerobic activity
• Overtraining or sudden activity changes
• Tight calf muscles
• Exercising on hard surfaces like concrete
• Wearing improper or unsupportive footwear
• Rest is key—healing starts with stopping the activity
• Apply cold packs and use mild compression to reduce discomfort
• Wear shoes with shock-absorbing insoles
• Maintain fitness through low-impact, non-weight-bearing exercises
Toenail fungus is a common infection where fungi grow in and around toenails, thriving in dark, damp environments. It is more common on toes than fingers due to limited ventilation and higher moisture exposure on the feet.
• Trauma to the nail
• Poor foot hygiene
• Weakened immune system or susceptibility to fungal infections
• Wear natural cotton toe socks to absorb moisture and provide ventilation
• Choose breathable footwear
• Dry infected areas with disposable towels and discard after use
• Avoid sharing towels or washcloths to prevent spreading spores
• Refrain from using nail polish until infection clears
• File the infected nail thinly to improve effectiveness of topical treatments
Diabetes mellitus is a group of metabolic diseases marked by high blood sugar levels resulting from defects in insulin secretion, action, or both. Over time, elevated glucose can damage nerves, kidneys, eyes, and blood vessels. Nerve damage (neuropathy) may cause pain or numbness, especially in the feet. Reduced blood supply combined with lack of feeling can lead to unnoticed injuries, ulcers, and in severe cases, amputation.
• Don’t wear shoes without socks, sandals, or open-toed footwear
• Avoid high heels and pointed-toe shoes
• Wear padded socks or stockings at least ½ inch longer than your longest toe
• Avoid tight, stretchy, or nylon socks and those with inner seams or elastic tops
• Don’t wear shoes that rub or cut into your feet; consider custom-molded shoes if needed
• Shop for shoes late in the day when feet are slightly swollen for the best fit
• Break in new shoes gradually—no more than 1 hour a day at first
• Rotate between at least two pairs of shoes to allow drying time
• Change socks and shoes daily
• Inspect inside shoes daily for debris or damage that could harm your feet