What You Need To Know About Foot Pain – Plus 2 Simple Exercises To Do At Home

Foot pain is a very common problem… one which can affect us all in our everyday lives… But it has many possible causes, making it hard for even the most highly regarded health care professionals to find the cause and reason why at times. Foot pain symptoms can offer clues… but it’s a whole host of issues that cause the pain, but it’s all about discovering why we suffer from foot pain.



There are underlying health issues often associated with foot pain—diabetes, peripheral artery disease and neuropathy are possible and probable causes.


Speaking to an expert physical therapist is essential to discover the cause and, in turn, a cure.


Your feet bear your weight when you’re standing, walking and running. You are on your feet a lot of time, which means foot pain is VERY common. Foot pain includes any pain or discomfort in one or more parts of the foot, such as the toes, heels, arches and soles.


Foot pain can range from mild to severe, and it may last a short time (a day or two) or it could be an ongoing, long-term issue.


Causes of Foot Pain


There are several common causes of foot pain all that can occur due to certain lifestyle choices or a medical condition.


Causes of Foot Pain – Lifestyle Choices

One of the main causes of foot pain is simple: wearing shoes that don’t fit properly. Wearing high-heeled shoes can often cause foot pain, because they place a great deal of pressure on the toes and, very often, your toes are squashed together in modern-day high heels.


You can also develop foot pain if you get injured during high-impact exercise or an activity such as running, jogging or carrying out intense aerobics.


Causes of Foot Pain – Common Medical Issues

Did you know there are 33 joints in the foot??? So, your feet are especially susceptible to pain caused by arthritis.


Diabetes can, also, lead to complications and foot disorders. People with diabetes are more prone to suffer from nerve damage in the feet, clogged or hardened arteries in the legs and feet, or foot sores/ulcers.


The risks of suffering from foot pain are increased if you are overweight, are pregnant, or have a have another foot injury, such as a sprain, fracture or tendinitis.


Causes of Foot Pain – Plantar Fasciitis

The most common cause of heel pain is plantar fasciitis. This is irritation and inflammation of the plantar fascia, a thick band of connective tissue that spans the sole of the foot. It is especially common in runners, who pound the pavements repetitively week in, week out.


Pain from this condition is often at its worst when you first step out of bed in the morning and put your foot down for the first time of the day. It does feel better once you get moving, although a dull pain often lingers.


Causes of Plantar Fasciitis


There are certain factors to be aware of that raise the risk of developing plantar fasciitis.


Obesity, prolonged standing, weak foot muscles, flexibility issues in the calf, walking barefoot, the wrong choice of running footwear, flat feet and high arches.


Treatment for Plantar Fasciitis


Some self-care ideas can ease the pain treatment of plantar fasciitis and are based on some very simple strategies.


One of the big factors in making it more bearable is simply resting – or at least lowering your levels of activity for a limited period of time. You should, also, apply ice to the problem area. Stretching is a huge way to make it more comfortable. AND…Wearing a supportive shoe--even at home, and avoiding slippers or walking barefoot can also help ease the pain.


How To Ease Foot Pain

To ease foot pain, the treatment options you can consider at home vary depending on the level of pain you’re experiencing.


Some simple tips to help ease foot pain include applying ice to the affected area, using over-the-counter arch supports (like Dr. Scholl’s), elevate your foot while you are sitting and resting, and wearing sneakers all the time.


All good options to try before looking for some professional help—aka PT (but, of course, we will get to that in a minute)


How Do I Prevent Foot Pain?

There’s some simple and common-sense ways and means to help prevent foot pain, and the problems associated with it.


  • A good start would be to choose to wear comfortable and well-cushioned shoes and sneakers, and avoid high heels.

  • Maintaining a healthy weight will ease the pressure on your feet with every step you take.

  • Practicing good foot hygiene is important.

  • If you are dealing with foot pain, it’s important to see a physical therapist for an evaluation.

  • Foot pain can be very disabling, and it can affect a your mood and quality of life.

There are, also, some simple exercises that you can do at home that may be helpful if you only have mild problems with your foot or ankle.


Most people with Foot pain are plagued with notoriously tight calves, to relieve foot pain quickly, start with this calf stretch…



Hold that stretch for 30 seconds, then repeat 2 more times at least twice a day.


People, also, have poor foot and ankle stability and strength that can be seen with poor balance. The first (BEST) solution for this is to stand on one foot…


Stand for a goal of 30 seconds 3 times in a row at least once or twice a day!


These 2 exercises are a great start…

How Can Physical Therapy Decrease Foot Pain?


Many people who suffer from foot pain are well aware of what triggers it, and understand the ways to manage the pain. However, you should see a physical therapist to help ease your foot pain—especially when you can’t place any weight on your foot after an injury.


During your assessment, the physical therapist will observe your posture, how you walk, and will ask when it started and what parts of the feet are affected to get to the root cause.


The treatment for your condition depends on the cause.


Seek Additional Support With An Expert PT


If you are suffering from foot pain, and still not able to do what you wanted to do, then reach out to our expert team.


At Empire Sports Physical Therapy and Rehabilitation, we are able to provide hands on treatment, and complete treatment plans which will not just get you to a minimum quality of life (which is what the those in-network factory PTs will do), but will enable you to get back to long walks along the beach with your partner, pilates classes with your friends, and being able to play with the grandchildren when they visit.


To find our more, we offer free Discovery Visits, where you can speak to a member of our team, ask any questions that you have, and find out what’s stopping you from getting the life you want.


How to Avoid Foot Pain Altogether


If you are suffering with constant foot pain, or you struggle to walk or move because of immobility and aches, then you are probably worrying about what might happen if things continue to get worse...


You may be hoping that things fix themselves, but you are very aware of the risk of surgery in your future, but you aren’t sure what to do to fix the problem.


If this sounds like you, and you don’t want to feel anxious or scared about the prospect of going into hospital –then now is the time to get the support you really need.


At Empire Sports Physical Therapy and Rehabilitation, we have helped thousands of patients, and helped hundreds of people just like you who are experiencing daily foot pain and unable to move freely.

If you want to get some personalized advice, we offer you the opportunity to speak to a member of our physical therapy team on a 1-1 basis...


In this FREE Discovery Visit, we will discuss your foot pain, and identify the underlying cause, as well as outlining what you natural, drug-free solutions are available to you.


Click Here To Arrange Your Free Discovery Visit



Other Free Resources If you want to read more of our informative blogs, click the link below: Click Here To Read More Of Our Physical Therapy Blog Articles Click Here To Read – Can Stress Cause Body Aches And Pains? Click Here To Read – 4 Tips to Avoid Back Pain When Traveling We also have free, downloadable reports for people with Back Pain, Knee Pain, Neck Pain, Foot and Ankle Pain, or Shoulder Pain Want videos on demand? Check Out Our YouTube Channel (Remember to hit subscribe so you don’t miss out on our new videos!)