Video: Exercises To Reduce Pain In The Bottom Of The Foot
This video shows exercises that can help with pain in the bottom of the foot.
The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.
Get advice from a GP or health professional before trying it, especially if:
- you have any concerns about your health
- you are not sure if the exercises are suitable
- you have any pre-existing health problems or injuries, or any current symptoms
Stop the exercise immediately and get medical help if you feel any pain or feel unwell.
Take The Next Step Toward Foot Pain Relief
No matter the kind of foot pain youre experiencing, dont just try to push through it.
At a minimum, there are things you can do at home to heal certain conditions and relieve pain. But if youre experiencing intense or increasing foot or ankle pain, your symptoms are impacting your daily activities, or youre simply concerned somethings wrong, make an appointment with a podiatrist.
Podiatrists specialize in all things foot and ankle. Oftentimes, they can treat certain conditions in the office, as well as recommend products, stretches and exercises, pain medications and therapies to help relieve or heal pain. Many are also foot and ankle surgeons who can provide more advanced care when needed.
Tired of foot pain? Its time to see a foot and ankle specialist.
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Rare Or Uncommon Foot Conditions Never Be Ignored
Rare or Uncommon Foot Conditions Never be Ignored Foot problems may appear simple but they should never be ignored as they can often become very serious. In most cases, foot conditions are caused by simple factors which can be easily identified with standard diagnostic procedures. However, there can also be…
What Are The Symptoms Of Metatarsalgia
The main symptom of metatarsalgia is pain in the metatarsal area under the ball of the foot. Metatarsalgia may or may not be accompanied by bruising and swelling or inflammation. Symptoms can come on quickly or develop over time. They include:
- Pain in the ball of the foot: this can be sharp, aching or burning. The pain may get worse when you stand, run or walk.
- Numbness or tingling in your toes
- The feeling of a pebble in your shoe
If you have any of these ongoing symptoms, you should see your doctor. Untreated metatarsalgia can lead to hammertoes, can cause you to limp and cause pain in other parts of the body, including the lower back and hip when you compensate and begin to walk abnormally.
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What Causes The Pain In The Ball Of The Foot
This pain is generally the result of excessive walking and running. Metatarsalgia is an overuse injury, and the condition is often due to abnormal weight distribution, persistent pressure on the area, and other musculoskeletal stressors. All causes result in excessive, localized pressure on the forefoot, which creates the pain in the ball of the foot.
Many conditions and habits can lead to ball of foot pain, including high levels of activity, prominent metatarsal heads, weak toe flexor muscles, tight toe muscles, a tight Achilles tendon, ill-fitting footwear, and excessive pronation, which is the side-to-side movement of the foot when walking or running.
However, experiencing pain in the ball of the foot is not always the result of physical activity. Sometimes, inherited anatomical conditions may predispose people to metatarsalgia. This may include having a high arch, a Hammertoe deformity, a short first metatarsal bone, or a long second metatarsal bone. Any of these conditions can affect weight distribution across the foot.
This pressure and weight distribution causes inflammation, which in turn causes the foot pain. Blood vessels in the ball of the foot dilate, and blood flow increases to allow white blood cells to swarm the injured area. In some cases, the forefoot will become red or swollen.
Charcot Arthropathy Of The Foot
Charcot arthropathy of the foot is a syndrome where patients with numbness of their feet, which can be caused by a variety of underlying conditions such as diabetes, develop weakening of the bones in the foot and ankle. Thus they may have fractures and dislocations of the bones and joints that occur with little trauma.
You should visit your primary care physician who will likely coordinate care with a muscle and bone specialist . Treatment usually involves a protective split, walking brace, or cast.
Rarity: Rare
Top Symptoms: joint pain, constant foot swelling, pain in one foot, warm red foot swelling, swelling of both feet
Symptoms that always occur with charcot arthropathy of the foot: warm red foot swelling, constant foot swelling
Urgency: Primary care doctor
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What Questions Should I Ask My Healthcare Provider
If you have Mortons neuroma, ask your provider:
- Can I treat this at home?
- Will I need surgery?
- What shoes will help my foot feel better?
- Will the neuroma come back?
- What medications can help?
A note from Cleveland Clinic
Mortons neuroma is a treatable foot condition. Symptoms of Mortons neuroma include pain in your toes. You may also feel like your socks have bunched up or that theres a pebble under your foot. If you have pain, tingling or other uncomfortable foot symptoms, talk to your healthcare provider. Mortons neuroma treatment includes steps you can take at home to relieve symptoms, such as rest and using shoe pads. Other treatments include medications, injections and, in severe cases, surgery. Treatment is often successful in returning you to your active life, pain-free.
Last reviewed by a Cleveland Clinic medical professional on 11/04/2020.
References
What Does It Mean When Your Toes Hurt
Ingrown toenails
An ingrown toenail is a common condition and its exactly what it sounds like. Its a toenail that has grown into the skin around it. Big toes are usually where ingrown toenails happen, but other toes can be affected, too.
The main symptom of an ingrown toenail is pain from the nail growing into the skin rather than over it. But it can also become swollen and red, and drain fluid, if it gets infected.
Oftentimes, an ingrown toenail can be treated at home by following a toe soaking routine. But if your toenail appears to be infected, the pain is increasing or severe, or the home routine doesnt appear to be working after a couple days, make an appointment with a podiatrist. They may be able to remove the ingrown toenail during an office visit.
Bunions
Bunions develop on the outside edge of the big toe. They look like a bony bump at the base of your toe joint. But the earliest signs of a bunion are often pain, tenderness, swelling or irritation around your big toe joint.
Bunion treatment often focuses on relieving bunion pain, starting with more conservative treatments. This may mean a combination of using pads or inserts to reduce pressure on the big toe, or taking certain over-the-counter medications to reduce swelling and ease discomfort. When conservative treatments stop working or bunions start to make daily activities difficult, bunion surgery can be an option.
Hammertoes
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Beating Ball Of Foot Pain
Although heel pain is probably the most common complaint we hear from patients needing help with aching feet, its far from the only spot on the sole that causes problems. Another common foot problem is ball of foot pain, also known as metatarsalgia. Although it sounds like a specific condition, its really just a catch-all term for painful symptoms localized just behind the bases of your toesthe word simply means metatarsal pain.
What Is Morton Neuroma
Morton neuroma is a buildup of benign tissue in the nerves running between the long bones of the foot. Morton neuroma occurs when two bones rub together and squeeze the nerve between them. Most often, neuromas develop between the bones leading to the third and fourth toes. Morton neuroma often causes swelling, tenderness, and pain. If the pain becomes severe, it may cause tingling, numbness, and burning in the toes. It usually occurs after standing or walking for a long period of time. Treatment for this condition may involve rest or a change in footwear that does not restrict the foot. If the problem persists, cortisone injections or surgery may be considered.
This condition is a thickening of the nerve sheath that surrounds a nerve in the ball of the foot. It most commonly develops between the third and fourth toes. It also commonly occurs between the second and third toes.
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How To Help Prevent Ball Of Foot Pain
Obviously, staying off your feet just isnt an answer to prevent a sore ball of foot. But there are steps you can take to help prevent pain or discomfort. For example:
- Try arch supports: insoles with cushioning and arch support can help minimize the stress on the balls of your feet. Explore Dr. Scholls Arch Support Solutions.
- Wear comfortable and supportive shoes: your shoes should provide cushioning and support for your feet. Shoes with a thicker sole and a wider set toe area can help by redistribute your weight effectively across your foot.
- Wear shoes built for the activity that you use them for. For example, use proper shoes when exercising to evenly distribute weight throughout your feet.
- Maintain a healthy weight: Excess weight can put unnecessary stress and pressure on your feet, and increase your risk of pain and inflammation.
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What Causes Ball Of Foot Pain
As we age, we generally lose the fat pad underneath the ball of the foot, causing abnormal pressure and shock to the area. Ball of foot pain, also known as metatarsalgia, can also be caused by:
- Certain foot abnormalities, such as hammertoes, which can cause incorrect pressure distribution and abnormal pressure to the ball of the foot
- Having high arches or having a second toe thats longer than the big toe, which can put more weight on the ball of your foot
- An increase in high-impact activities such as running, jumping, or long periods of standing
- Arthritis or joint inflammation in your feet, such as with rheumatoid arthritis or osteoarthritis
- Wearing shoes that dont fit well or provide adequate support.
- High heels, which transfer your weight onto the front of your foot, can lead to ball of foot pain.
- Shoes that are too tight can also compress your toes and cause pain.
- Athletic or walking shoes that dont provide adequate support can put you at risk for ball of foot pain.
Does Sciatica Affect Bottom Of Foot
Sciatica is a medical condition characterized by pain going down the leg from the lower back. This condition is caused by a compressions of the sciatic nerve. The sciatic nerve is the longest nerve in the body and extends from the lower back all the way down the leg. Sciatica can cause pain in the lower back, buttocks, and legs. Sciatica can be caused by a number of different things, including a herniated disc, bone spurs, or a narrowing of the spinal canal.
One of the most common causes of pain in the human body is sciatica. radiculopathy, also known as nerve root compression, is one of the diseases caused by it. sciatica and foot and ankle pain are well-known side effects of a variety of chronic conditions. Until that point, invasive and potentially dangerous spinal surgery has become the only viable option. Foot and ankle pain are common symptoms associated with sciatica, in addition to foot and ankle pain. Sciatica is a type of nerve pain that affects the joint area between the hips and knees. As a result, it occurs when the sciatic nerve the two largest nerves in the human body is irritated or irritated.
There is usually only one side of the lower body affected by sciatica. This is due to a variety of factors, including lower back pain, as well as thigh and leg pain. The pain may also affect the toes or feet as a result of the sciatic nerves injury.
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How Is Ball Of Foot Pain Treated
There are many home remedies for ball of foot pain. If your symptoms arent caused by a larger health condition, such as Freibergs disease or diabetes, your doctor will probably recommend some or all of the following. You could experience relief in a matter of days.
Rest your foot when you can, especially after periods of activity. Use an ice pack for 20-minute intervals every 2 to 3 hours. The ice may help alleviate inflammation and reduce swelling.
Wear comfortable shoes. If you wear high heels, your doctor will probably recommend that you change your footwear. Youll also want to make sure that your shoes fit properly. Tight shoes can cause your feet to misalign while you stand and walk, creating improper balance.
Exercise. While you may not want to participate in running or certain high impact sports during this time, targeted stretches might ease pain and increase flexibility and strength. You may want to practice your stretches a few times a day until you feel pain relief.
Use orthotic inserts. Depending on the level of severity, your doctor may prescribe orthotic inserts or recommend commercial shoe inserts. Orthotic inserts are made to help align the foot and provide extra cushioning. A pad under the ball of the foot may ease pain as well.
What Causes Sesamoiditis
The sesamoid bones smooth surface enables tendons to glide over them. The tendons allow the muscles to function properly, are key in weight bearing exercise and are needed to move the big toe. When the tendons surrounding the sesamoids get inflamed or irritated, this is termed sesamoiditis, a type of tendinitis. Sesamoiditis occurs more frequently in runners, ballet dancers and participants in some team sports. When sportspeople damage the sesamoid bones, it is referred to as turf toe injury because the toe is bent backwards. Long-term wear and tear to the big toe joint can lead to big toe arthritis, which in turn results in pain in the area around the sesamoid bones.
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What Is A Foot Fracture
With 26 bones in a single foot, almost any of them can be broken. Many fractures do not require surgery, or even a cast, as they will heal on their own with some support. When a foot is fractured, the site of the fracture usually is painful and swollen. The site of the fracture will determine the course of treatment, if needed, including:
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Ankle joint fractures. These fractures may be serious and require immediate medical attention. Ankle fractures usually require a cast, and some may require surgery if the bones are too separated or misaligned.
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Metatarsal bone fractures. Fractures of the metatarsal bones, located in the middle of the foot, often do not require a cast. A stiff-soled shoe may be all that is needed for support as the foot heals. Sometimes, surgery is needed to correct misaligned bones or fractured segments.
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Sesamoid bone fractures. The sesamoid bones are 2 small, round bones at the end of the metatarsal bone of the big toe. Usually, padded soles can help relieve pain. However, sometimes, the sesamoid bone may have to be surgically removed.
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Toe fractures. Fractures of the toes normally can heal with or without a cast.
Where On The Bottom Of The Foot Is Your Pain
Location matters, and the bottom of your foot is a relatively wide area at least anatomically speaking.
Different areas along the bottom of the foot contain different bones, muscles, and soft tissues. By narrowing down which of these elements may be injured or strained, we can recommend more direct approaches to finding relief.
We can divide bottom-of-the-foot pain into three general areas.
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Factors Causing The Arch Pain In Mrs X
The increase in body weight was clearly a contributing factor in the onset of Mrs Xs arch pain. The weight gain adds load to the feet and causes stress and strain on muscles and tendons. When the weight gain occurs quickly, the feet dont always cope with the extra stress and the Plantar Fascia can become overloaded. This leads to the micro tearing and inflammation of the Plantar Fascial fibres.
In addition to this, the extra body weight leads to an increase in calf muscle bulk and tightness. This muscle group works harder during stance and push-off in heavier patients. The stiffness in these muscles, which are attached to the back of the heel, causes a stronger pulling action on the back of the foot. This in turn causes a stronger pull through the sole of the foot, which can lead to strain in the Plantar Fascia and result in arch pain.
Theres a fairly good case that would suggest Mrs X would not have developed this acute arch pain had she worn more supportive shoes. Ballet flats, and any shoes that are flat and flexible are likely to cause problems in heavier patients, if used for longer periods.