Foot Pain: How Can You Relieve It?

The foot is central to the way we live because it allows us to walk and keep our balance. It is also a complex structure, made up of 26 bones of various sizes, intrinsic and extrinsic muscles, tendons, ligaments, joints, a dense network of blood vessels and many nerves.

Because it is under strain every day, foot pain is common. However, given its complex structure and the number of possible factors, it is not always easy to tell what the problem is.

Foot pain can have various structural origins:

• Bone pain, such as a fracture

• Joint pain, such as osteoarthritis

• Ligament pain, such as a sprain

• Tendon pain, such as tendonitis

• Circulatory pain, such as swelling (oedema)

• Skin pain, such as a corn or a wart (verruca)

• Nail pain, such as a fungal infection or an ingrown toenail

It can also affect different parts of the foot: the top of the foot, the arch, around the toes, the heel, or the ankle.

Pain on the Top of the Foot

Metatarsalgia: Inflammation of the metatarsal joints (bones in the foot)

Pain on the Sole of the Foot

• Flat feet: An abnormally flat arch of the foot, causing pain across the entire sole

• High arches: An abnormally high arch, causing pain in the heel and the sole

Toe Pain

• Hallux Valgus (bunion): Deviation of the big toe towards the other toes

• Morton’s neuroma: Thickening of a nerve between the toes, causing sharp pain between the toes

• Hammer toes: A deformity in which the toes curve downwards

Heel Pain

• Plantar fasciitis: Inflammation of the plantar fascia, causing sharp pain in the heel in the morning

• Heel spur: A bony growth on the heel

Diffuse Pain in the Foot

• Tendinitis: Inflammation of the tendons

• Arthritis: Inflammation of the joints

• Sprains and strains: Damage to the ligaments of the foot following an injury

• Fractures: Damage to one or more bones in the foot

The causes of foot pain can vary. They may include injury or overuse, poor posture, unsuitable footwear or an underlying medical condition.

Overuse: Certain sports activities can lead to overuse of the feet, resulting in conditions of varying severity such as blisters, corns, plantar fasciitis or tendonitis.

Deformity: Pain is sometimes caused by the shape of the foot, which may be malformed at birth or have become deformed over time. This can, for example, lead to conditions such as hallux valgus, hammer or claw toes, flat or high arches, or clubfoot.

Infection: Foot pain may also be caused by an infection, such as a plantar wart, fungal nail infections, as well as athlete’s foot caused by a fungal infection between the toes

Joint inflammation: Foot pain may also result from more serious and difficult-to-treat inflammatory joint conditions, such as arthritis of the foot, rheumatoid arthritis or osteoarthritis 

Risk factors: Scientific studies have identified certain factors that increase the risk of developing foot pain.

• Gender: Women are more likely to suffer from foot pain. One possible explanation for this is that they are more likely to wear unsuitable footwear

• Foot anatomy: People born with flat feet

• Occupation or sport: People who put excessive strain on their feet due to their job or sporting activities

• Weight: People with a high BMI are more likely to develop foot pain

The risks associated with foot pain depend on the nature of the problem. Generally speaking, the risks are linked to:

• Reduction in mobility and physical activity, combined with difficulty walking

• Postural changes in the knees, hips or back, due to poor weight distribution and compensatory movements

• Worsening of symptoms and foot deformity

We recommend you consult a doctor as soon as the first symptoms appear. As there are many possible causes of foot pain, only a healthcare professional can make an accurate diagnosis and prescribe appropriate treatment.

A few simple natural health techniques can help relieve mild or temporary foot pain.

Wooden Foot Massager

Practise self-massage with wooden tools designed to suit the foot's physiology.

Discover our Wooden Foot Massager

Sports Massage Oil

Relax with massage oils such as the Sports Massage Oil, which promotes muscle relaxation and helps relieve tension.

Discover our Sports Massage Oil

Epsom Salt

Finally, you can take relaxing foot baths by adding Epsom salt to a basin of warm water. Its magnesium content helps to relieve tension.

Discover our Epsom Salt

Note

Depending on how serious the foot problem is, it may be advisable to see a healthcare professional, who can recommend treatment, insoles, podiatry follow-up or, in some cases, surgery.

1. Rest your feet: Try to walk as little as possible and elevate your feet on a chair or a cushion to stimulate venous return.

2. Apply cold: Cold stimulates blood circulation by causing the blood vessels to constrict. It helps to reduce inflammation and swelling. You can run your feet under cold running water, or massage your feet for 10 minutes with a large ice cube.

3. Stretching: For example, you can place a towel under your feet and gently pull the ends to stretch the sole of your foot.

4. Elevate your feet: Elevate your feet above the level of your heart for 15–20 minutes several times a day to help reduce swelling.

5. Take warm foot baths: at the end of the day, to relax the muscles and relieve tension. You can add lavender bath oils or Epsom salts to benefit from their relaxing effects.

6. It is advisable to wear shoes that are suitable for the size and shape of your feet and to avoid wearing high heels or shoes that are too flat. Similarly, practising certain high-intensity or endurance sports requires wearing shoes suitable for these activities.

Using natural products and home remedies can help relieve mild pain, but they should be used sparingly. If you do not see any improvement in your symptoms despite your treatment, consult a specialist.

If foot pain persists despite these natural remedies, or if it is accompanied by serious symptoms such as severe swelling, redness, warmth, or an inability to walk, it is important to consult a healthcare professional for a diagnosis and appropriate treatment. Certain conditions, such as plantar fasciitis, stress fractures or infections, require specific medical care.

Marie-Adine is a naturopath and a graduate of the Institut de Naturopathie Humaniste. For several years now, she has been helping her clients to be proactive about their own health by creating personalised, educational programmes. Passionate about our emotions and their impact on our ability to heal, she teaches a range of health techniques to help us manage stress, improve sleep, and boost vitality.