Foot Pain
Our feet take our whole weight all day, so it is little wonder they sometimes complain. Most foot pain is mechanical rather than sinister, and it usually responds well to the right treatment, loading and footwear.
At Newhill Osteopathy in Horley we treat a lot of sore feet, from sharp heel pain that bites with the first steps of the morning, to an ache across the ball of the foot after a long day. This page explains the kinds of foot pain we treat, what tends to cause them, and what an appointment actually involves.
What types of foot pain can osteopathy help with?
Heel pain (plantar fasciitis)
The most common foot problem we see. It gives a sharp pain under the heel that is at its worst with the first steps of the morning or after sitting, easing as you get moving. There is more on this in our articles below.
Achilles and back-of-heel pain
Pain and stiffness in the Achilles tendon at the back of the heel, often linked to a sudden increase in walking, running or hills. It tends to respond well to gradual, guided loading.
Pain across the ball of the foot
An ache or burning under the ball of the foot, sometimes from overload, sometimes from an irritated nerve between the toes. Footwear and loading often play a big part.
Big toe and mid-foot joint pain
Stiffness or pain in the joints of the foot, including the big toe, whether from wear and tear or an old injury. Easing the stiffness and adjusting the load usually helps.
Pain from further up the leg
How you move at the hip, knee and ankle changes how the foot is loaded, so we always look up the chain rather than treating the foot in isolation.
Why does foot pain happen?
There is rarely one single cause. It is usually a mix of everyday things:
- A sudden increase in activity – more walking, running or standing than the foot is used to.
- Footwear – unsupportive, worn-out or very flat shoes change how the foot is loaded.
- Long periods standing – particularly on hard floors at work.
- Foot mechanics – the shape and movement of your foot and arch affect where the strain falls.
- Age-related tendon changes – which make tendons a little less forgiving.
- How you move higher up – a stiff or weak hip, knee or ankle can load the foot differently.
What happens at your appointment?
- We listen first. Where the pain sits, what brought it on, what makes it better or worse, and what you have already tried.
- We examine you. We look at the foot and ankle, how you walk, your footwear, and the knee and hip too, to find where the strain is really coming from.
- Hands-on treatment. Soft tissue work, gentle joint movement and stretching, always chosen to suit you. You can say no to anything.
- Practical advice. A graded loading and stretching plan, footwear tips, and a realistic plan to settle the pain and keep it away.
Simple things you can try at home
- Supportive, well-cushioned shoes make a real difference, especially if you are on your feet a lot – and avoid going barefoot on hard floors if your heel is sore.
- Gentle calf and foot stretches, kept well within comfort, to ease the pull on the heel and arch.
- Ease off the particular activity that flares it up and build back up gradually, rather than stopping altogether.
- Rolling the sole of the foot over a chilled bottle can soothe heel pain.
- Ice for ten to fifteen minutes after an activity that has aggravated it.
Please see a doctor first if your foot pain followed a significant injury and you cannot put weight on it or it looks misshapen, if a joint becomes hot, red and swollen with a fever, or if you have numbness, tingling, changes in colour, or a wound or ulcer that is not healing – especially if you are diabetic, when any new foot problem should be checked promptly. These need medical attention rather than osteopathy.
More reading on foot and heel pain
- What is plantar fasciitis, and how can it be treated?
- A solution to heel pain
- Twisted ankle – a related area we often assess alongside the foot.
You can also see everything we treat on our conditions page.
Frequently asked questions
My heel is at its worst first thing in the morning. What is that?
That is the classic picture of plantar fasciitis, the most common cause of heel pain we see. The tissue along the sole tightens overnight, so the first steps in the morning stretch it and bite, and it then eases as you warm up and get moving. It is not dangerous, but it can be stubborn, and getting on top of it early with the right stretching, loading and footwear usually makes it settle more quickly. Our heel pain articles above go into it in more detail.
Can osteopathy help foot pain, or do I just need orthotics?
It is not really an either-or. We can help by easing the stiff or overloaded structures, improving how the foot and the leg above it move, and guiding you on loading and footwear. For some people a supportive insole or orthotic is a useful part of the picture too, particularly where foot mechanics are a big factor. We will give you an honest view of what is likely to help most in your case rather than pushing one answer for everyone.
Should I rest my foot or keep walking on it?
For most foot pain, some relative rest helps, but complete rest is rarely the answer. The better approach is to ease off the particular thing that flares it up – a long run, hours standing on a hard floor – while keeping generally active and gradually rebuilding the foot’s tolerance. We will help you find that balance so you are doing enough to recover without constantly stirring it up.
Can foot pain be coming from higher up my leg?
Yes, and it is easy to overlook. The way you move at the hip, knee and ankle changes how your foot meets the ground and where the load falls, so a problem higher up can show itself as foot pain. That is why we look at the whole leg and how you walk, rather than treating only the spot that hurts.
How long does heel pain take to settle?
Honestly, heel pain such as plantar fasciitis is often a slow burner, taking a number of weeks to months rather than days, particularly if it has been there a while before you seek help. The encouraging part is that the great majority settles well with a consistent plan of stretching, loading and sensible footwear. Sticking with it is the part that really counts, and we will give you a realistic idea of your own timescale once we have examined you.
Book an appointment
If foot pain is getting in the way of walking, work or exercise, we would be glad to help. Call 01293 369 442, email [email protected], or book online.