Four Reasons Your Feet Hurt & Easy Fixes

Our feet are the unsung heroes of our body, bearing the weight of our daily activities. That is why foot pain can be so disruptive. From nagging discomfort while walking to significant limping and reduced mobility, even minor foot pain can significantly impact our daily lives. Here are four common reasons your feet might hurt and easy-to-implement solutions.. 

Improper Footwear 

Shoes that are too tight or loose, lack arch support, or have worn-out soles can contribute to various foot ailments, including plantar fasciitis, bunions, and corns. 


• Invest in properly fitting shoes that provide adequate support for your feet. Many local running specialty and gear stores have shoe experts on staff who can match you to the appropriate fit for your feet. 

• Opt for shoes with cushioned insoles and arch support to alleviate pressure on the feet. 

• Replace worn-out shoes regularly to maintain proper foot alignment and prevent discomfort. 

Plantar Fasciitis 

Plantar fasciitis is a common cause of heel pain, characterized by inflammation of the plantar fascia — a thick band of tissue that connects the heel to the toes. This condition often manifests as stabbing pain in the heel, particularly noticeable during the first steps in the morning or after prolonged periods of rest. 


• Perform gentle stretching exercises for the calves and plantar fascia to alleviate tension and promote flexibility. 

• Use supportive footwear with cushioned insoles and arch support. 

• Apply ice packs to the affected area to reduce inflammation and alleviate pain. 

• Consider orthotic inserts or custom-made shoe inserts to provide additional support and alignment for the feet. 


Bunions are bony bumps that develop at the base of the big toe, causing the joint to become misaligned and protrude outward. This condition often results from wearing tight, narrow shoes but can also be hereditary. Bunions may cause pain, swelling, and discomfort when wearing certain types of footwear. 


  • Wear shoes with a wide toe box to accommodate the bunion and reduce pressure on the affected area. 
  • Use bunion pads or cushions to provide cushioning and protection. 
  • Perform gentle toe exercises to improve flexibility and prevent further deformity. 
  • Consider wearing orthotic or custom-made shoe inserts to provide additional support and alleviate pressure on the bunion. 

Overuse and Strain 

Overuse and strain arise from standing for long periods, walking or running on hard surfaces, or wearing high heels. Conditions such as metatarsalgia, stress fractures, and Achilles tendonitis can result from repetitive stress on the feet. 


  • Avoid overexertion by taking regular breaks to rest and elevate your feet when you begin to feel fatigue set in. 
  • Wear supportive footwear appropriate for the activity to reduce impact and stress on the feet. 
  • Incorporate low-impact exercises such as swimming or cycling to maintain health and fitness without exacerbating foot pain. 
  • Apply ice packs to the affected area to reduce inflammation and alleviate pain after activity. 


Conclusion: Foot pain can significantly impact daily life, but it doesn’t have to be a constant struggle. By understanding these common causes of foot pain and implementing some of the simple solutions above, you can alleviate discomfort and improve the health of your feet. If home stretches and simple solutions fail, the OrthoSouth Foot and Ankle Team is available to address the source of your foot pain and get you back to walking comfortably with a personalized treatment plan designed specifically for your goals. 


Tex Song, DPM, is a podiatrist with the OrthoSouth foot and ankle team. He is passionate about treating sports-related injuries, as well as treating and preventing diabetic wounds, and believes that educating patients is fundamental to maintaining healthy feet.