"Normally a foot shouldn’t hurt,” says Steven Ross, M.D., president-elect of the American Orthopaedic Foot and Ankle Society. And yet foot pain is a fact of life for many. Indeed, nearly half of Americans will experience foot problems at some point in their lives, says a recent study by the American Podiatric Medical Association (APMA).
Some types of foot pain demand a trip to the doctor ASAP (see "Red Flags" at bottom of page). But if you have wear-and-tear aches, you may be able to heal them yourself. Here are a few remedies.
Fix the fit of your shoes. As you get older, your feet may get longer and wider. “Have your foot sized each time you purchase shoes,” urges Harold Glickman, D.P.M., former president of the APMA.
Control pain the right way. Much foot pain is caused by inflammation, so use anti-inflammatory drugs such as ibuprofen (Motrin, Advil) or naproxen (Aleve).
Relieve pressure with in-the-shoe devices called orthotics, including arch supporters, insoles, and adhesive pads. Over-the-counter orthotics can cost from $8 to $20. If they don’t work, a doctor can prescribe custom orthotics. These can cost from $200 to $600.
Find more foot exercises to keep your feet flexible at the website of the American Orthopaedic Foot and Ankle Society.
Build flexibility and strength with exercises such as toe raises and toe curls. Sit with feet flat on the floor; raise your heels and hold for 5 seconds. Clench your toes and touch your toenails to the floor; hold for 5 seconds. Repeat ten times.
Watch your weight because extra pounds mean extra strain—and pain. Slimming a bit can help.
If all else fails, surgery might be necessary, but it should be a last resort, says Glickman: “Do everything possible to stay out of the operating room.”
| Problem | Description | Solution |
|---|---|---|
| Corn or callus | Areas of hard, thick skin. Between the toes, corns may be soft and very painful. | Try toe spacers and toe sleeves from the drugstore. If the corn or callus does not go away, it may need to be thinned by a foot doctor. |
| Bunion | A painful bump at the outer edge of the big toe, where the toe joins the foot. | Wear soft shoes with extra room in the toe box. You can also try over-the-counter pads. In severe cases surgery can correct the deformity. |
| Hammertoe | A bone deformity in which a toe bends to the side. | A simple cotton roll called a crest pad, or a gel-filled pad, can help. If finding a comfortable shoe becomes a problem, surgery may be necessary. |
| Morton's neuroma | A growth in the ball of the foot that causes a sharp, burning pain between the third and fourth toes. | Roomy shoes, an anti-inflammatory such as ibuprofen, and arch supports may relieve the pain. If not, your doctor can inject steroids into the area. |
| Plantar fasciitis | An inflammation of the connective tissue that causes severe stabbing pain in the heel. | Cut back on running, use heel pads and an anti-inflammatory, and stretch the soles of the feet. Try night splints to flex the feet while you sleep. |
| Tarsal tunnel syndrome | Compression of a nerve that causes pain or numbness that starts in the heel and radiates to the toes. | Rest, frequent icing, and anti-inflammatory drugs may help. But this condition can cause nerve damage, so call a doctor if the pain doesn't abate. |
| Metatarsalgia | A sharp or shooting pain and inflammation in the ball of your foot. | Avoid sports, ice several times a day, and do toe lifts and stretches. Arch support and shock-absorbing foam insoles may prevent future problems. |
Red Flags
When your feet are trying to tell you something
Some kinds of pain can mean serious health problems. If you have any of these symptoms, see a doctor soon:
- A wound or sore doesn’t heal
- One foot is whiter, redder, or bluer
- Any part of the foot is swollen
- Feet are numb to pain or temperature
- You feel ongoing tingling or burning
- Pain increases with exercise
- Severe pain lasts more than 72 hours
- Feet hurt when legs are elevated
- A deformity progresses suddenly
- The arch on only one of your feet flattens
