There are numerous reasons you might feel pain in your foot. Injury, poor alignment of the foot bones, or deterioration of the protective cushioning around the bones are a few of the issues that can contribute to foot pain when you walk. Sometimes, the pain worsens with each step. Depending on the cause, rest, specific foot exercises, or at-home remedies, such as ice or over-the-counter pain relievers, can help manage the pain.
1. Overuse
Overuse injuries develop from repetitive stress on the feet. They can lead to stress fractures—microscopic cracks or severe bone bruises in the foot bones. Overuse injuries in the feet are common in people who play sports that require a lot of running.
Stress fractures can also develop from wearing unsupportive shoes or suddenly walking a lot more than you are used to. Overuse injuries require six to eight weeks of rest to heal.
2. Injury
Traumatic injuries can cause significant foot pain when walking. Examples include:
- Contusions (bruising due to crushing of tissues under the skin)
- Dislocation (bones moving out of alignment)
- Ligament sprains (injury to the structures that connect bone to bone)
- Muscle strains (overstretching or more severe muscle tears)
Contusions and minor damage to muscles and ligaments often get better with rest and home remedies. However, muscle or ligament tears and bone dislocations usually require immobilization (not moving the injured area) and sometimes surgery.
3. Plantar Fasciitis
Plantar fasciitis is a condition that develops when a thin, long ligament along your arch—called the plantar fascia—becomes inflamed or irritated.
This condition can occur without an apparent cause or from a variety of factors, such as:
- Age (it's more common in people age 40 to 60)
- Flat feet or high arches
- Having obesity
- New or increased-intensity exercise
- Repetitive stress (high-impact activity, such as running)
- Standing for long periods
- Tight calf muscles
Healthcare providers recommend home remedies, nighttime splints, and physical therapy to treat plantar fasciitis. Less often, surgery may be necessary.
4. Metatarsalgia
Metatarsalgia is a condition that causes pain in the balls of the feet around the heads of the five metatarsal bones (five long bones in the middle of the foot). It can develop from poor-fitting shoes, exercise activities, or as a side effect of foot deformities. Treatment for this condition depends on the underlying cause.
5. Heel Pad Atrophy
A layer of connective tissue called a fat pad protects the heel bone. Over time, this layer of protection can become thinner (atrophy), causing foot pain when walking. Heel pad atrophy can occur from overuse, injury, weight gain, poorly fitting shoes, or as a natural side effect of aging.
Healthcare providers recommend a combination of rest, shoe inserts, and foot-strengthening exercises to treat heel pad atrophy. Less commonly, fat grafting or filler injection might be required.
6. Turf Toe
Turf toe is an injury that affects the ligaments of the big toe. This condition often occurs when a person runs or jumps, and the toe gets "stuck" on the ground (or turf) during push-off. However, it can also occur during non-sports activities.
Treatment for turf toe includes home remedies, supportive taping, and rest. More serious injuries might benefit from the use of a walking boot. Less commonly, turf toe can require surgery.
7. Heel Spur
A heel spur is a bony growth that can develop on your heel bone (calcaneus). Heel spurs can develop over time from tension on the plantar fascia.
Heel spurs are not typically painful but can cause irritation and inflammation of the plantar fascia, leading to foot pain when walking. Treatment includes home remedies, stretches, shoe inserts, and physical therapy. Less common treatments include cortisone injections and surgery.
8. Bunion (Hallux Valgus)
A bunion occurs when the big toe angles in toward the other toes, causing a painful bump at its base. It frequently develops over a long period from wearing shoes that are too tight.
Treatment for bunions includes wider footwear and protective cushioning. Sometimes, the condition needs to be corrected with surgery.
9. Tendinitis
Tendinitis causes inflammation of tendons that connect muscle to bone. It can occur in tendons on the top, bottom, or sides of the feet. It often affects the posterior tibial tendon on the inside of the ankle, as this tendon helps stabilize the arch. Pain from tendinitis usually gets worse with activity—such as walking—and improves with rest.
Treatment can include stretches, shoe inserts, home remedies, and physical therapy.
10. Arthritis
Arthritis in the foot occurs when joints become inflamed. Osteoarthritis can develop from wear and tear, breaking down the padding between bones.Rheumatoid arthritis (RA)—an autoimmune condition that causes the body to mistakenly attack the synovial tissue on the inner surface of joints—can affect joints throughout the body, including the feet.
There is no cure for arthritis, but treatments such as activity modification, weight loss, shoe inserts, and physical therapy can reduce foot pain while walking. Healthcare providers treat RA with medications that target an overactive immune system.
In severe cases, foot arthritis can be treated with surgery, such as a joint fusion.
11. Morton's Neuroma
Morton's neuroma is thickening of tissue around the nerves that lead to your toes—most commonly between the third and fourth toes. This condition causes foot pain that feels like "walking on a marble." The exact cause of Morton's neuroma is unknown.
Pain from Morton's neuroma can increase when walking in tight or narrow shoes, or high heels. Treatments include changing footwear, shoe inserts, home remedies, and less commonly, surgery.
Other Possible Causes
There are other potential causes of foot pain when walking, such as:
- Diabetes (problem with the body's producing or using insulin properly, causing high blood sugar)
- Footwear (namely, those not providing adequate cushioning)
- Gout (formation of uric acid crystals in a joint, often affecting the big toe)
- Ingrown toenail (side or corner of a nail grows into the skin)
- Neuropathy (damaged or diseased nerves)
Can You Keep Walking With Foot Pain?
Walking is vital to daily function, and sometimes, you have to keep walking despite having foot pain. However, some conditions that cause foot pain can worsen if you continue putting pressure on your affected foot. Contact a healthcare provider to determine the underlying cause of your foot pain and discuss treatment options.
Seek immediate medical attention if you have any of the following:
- Fever
- Inability to put weight on your foot
- Open wound on your foot
- Pain that doesn't improve with home remedies
- Inflamed, warm skin
- Severe pain at rest
- Tenderness to the touch
Tips to Find Relief
Many of the symptoms of foot pain when walking can be treated with home remedies and medications. Try these tips, which include the RICE recovery method (rest, ice, compression, and elevation), for relief:
- Rest: Avoid aggravating activities, such as running, jumping, or standing for long periods.
- Ice: Apply ice several times daily for 20 minutes to reduce pain and swelling.
- Compression: Wrap your foot with an elastic bandage for support to help reduce pain with walking.
- Elevation: Prop your painful foot above the level of your heart to help reduce swelling.
- Use a walking aid: Consider using crutches or a cane to relieve pressure on your foot while walking.
- Nonsteroidal anti-inflammatory drugs (NSAIDs): Over-the-counter anti-inflammatory drugs, such as Advil or Motrin (ibuprofen) or Aleve (naproxen), can help decrease inflammation and swelling.
Summary
There are many potential causes of foot pain when walking, such as injuries, tendinitis, fractures, ligament sprains, muscle strains, nerve damage, and arthritis. Treatments for foot pain include home remedies, shoe inserts, medications, physical therapy, activity modifications, and, less commonly, surgery. If you have foot pain while walking, contact a healthcare provider for an accurate diagnosis and treatment options.
