Foot PainSymptoms
Common with walking, running and standing jobs. Often improves with graded loading, strength, footwear tweaks and education.
What is foot pain?
Foot pain can involve the heel, arch, forefoot or toes. Drivers include plantar fascia irritation, tendon overload, joint stiffness, or referred pain from the ankle. Most cases settle with load management and progressive strengthening.
Scans are rarely needed early unless there are concerning features (significant trauma, fever/unwell, progressive weakness). Your physiotherapist will advise if imaging is appropriate.
Common causes
Plantar fascia irritation
Heel/arch pain with first steps or after rest; settles with loading plan.
Tendon overload
Tibialis posterior, peroneals, flexors with walking/running volume spikes.
Footwear/load
Sudden change in shoes or surfaces; prolonged standing without breaks.
Joint stiffness
Limited ankle dorsiflexion or midfoot mobility increasing strain elsewhere.
Common symptoms
- Heel or arch pain with first steps or after sitting
- Soreness with longer walks or runs; eases with pacing
- Stiff ankle or foot after rest that improves with movement
- Reduced confidence pushing off or standing long periods
Related symptoms: Ankle pain, Reduced range of motion
How a physiotherapist can help
- Education on pacing, footwear and flare planning
- Mobility for ankle and foot; gait and push‑off coaching
- Progressive strengthening for calves and intrinsic foot muscles
Effective treatments
Exercise therapy
- Calf strengthening and foot intrinsic loading
- Criteria‑based return to walking/running
Manual therapy (short‑term)
- Pain‑modulating techniques to support loading
- Joint mobilisation as indicated
Education & self‑management
- Load management and footwear strategies
- Flare management and activity planning
Adjuncts
- Taping/orthoses short‑term, heat/ice for comfort
- Short‑term analgesics as advised
At‑home management
Mobility and stretches
- Calf and plantar fascia stretches
- Ankle dorsiflexion mobility
- Gentle foot and toe mobility drills
Strength and control
- Calf raises (double → single‑leg)
- Foot intrinsics (towel scrunches, short‑foot)
- Balance and push‑off control drills
Habits
- Gradually increase walking/running volume
- Choose supportive footwear as needed
- Plan recovery days and sleep hygiene
What to expect in physiotherapy
Assessment
History, movement and strength testing; footwear and gait review as indicated.
Plan
Graded loading, mobility/strength, footwear guidance, and flare management.
Progress
Reassess milestones; return to longer walks or running as criteria are met.
FAQs
Do I need a scan?
Usually no. Consider imaging if there are red flags or recovery is atypical.
How long does recovery take?
Most improve over 6–12 weeks with consistent loading and progression. Timelines vary.
Can I keep walking or running?
Yes—adjust volume and pace. Your clinician will guide a criteria‑based plan.
Related
Related symptoms
Possible conditions
Medical Disclaimer
This information is for educational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider for diagnosis and treatment.