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Foot Pain

Understanding Your Foot
  • The foot is a complex structure made up of over 20 bones.
  • These bones form arches — the most important being the medial arch — which help in shock absorption when walking or running.
  • Ligaments and muscles support the arches, and allow smooth movement.
Why the Arch Matters
  • The arch acts like a spring to absorb impact when you step.
  • If the arch is strained or collapses, more stress is placed on the ligaments, muscles, and joints, leading to pain.
Common Causes of Foot Pain

Foot pain can result from injury or strain to any of its structures, but the most common causes are:

1. Plantar Fasciitis

  • Inflammation of the thick ligament (plantar fascia) in the sole of the foot.
  • Pain is often worse in the morning on taking a few steps or after standing.
  • It usually resolves with conservative care over weeks to months.
    *Weight reduction, reduced standing and good shoe wear are needed
  • Management includes stretching exercises, ice, rest, orthotics, and taping.
  • Corticosteroid injections help reduce pain.
  • PRP (Platelet-Rich Plasma) or shockwave therapy can be considered in resistant cases.

2. Achilles Tendonitis (Tendinopathy)

  • Inflammation or degeneration of the large tendon at the back of the heel.
  • Pain is worse with walking , running, or climbing stairs.
  • This condition takes time to recover, often requiring weeks to months of physiotherapy.
  • Rest, activity modification, NSAIDs, proper footwear, and calf strengthening are key.
    *Also weight reduction
  • Taping and orthotics may support mid-portion symptoms.
Why Foot Pain Develops
  • Excess weight – increases pressure on arches and ligaments
  • Prolonged standing – especially without breaks
  • Improper footwear – flat shoes or slippers without arch support
  • High-impact activities – running, jumping, or sports without proper cushioning
  • Sudden increase in activity – without proper gradual increase in exercises.
Managing Foot Pain – Step by Step

1. Reduce Strain

  • Limit standing or walking to no more than 10 minutes at a time in the early stages. Sit down every 10–15 minutes even 5 minutes is enough. Even when walking take breaks by sitting intermittently.
  • Keep a tall stool nearby to sit intermittently while working.
  • Switch to low-impact exercises such as cycling or using a cross-trainer instead of running. Swimming is also good.
  • Reduce use of stairs where possible. Recommend limiting to once or twice a day.

2. Wear Proper Footwear

  • Choose shoes with firm arch supports and cushioning.
  • Supportive slippers are acceptable if they have built-in arch support.

3. Medication

  • Anti-inflammatory tablets (NSAIDs) for short-term use to reduce swelling and pain in the ligaments or tendons.
  • Pain-relief gels may also be used topically.

4. Injections (When Needed)

  • Considered if pain does not improve with rest, footwear changes, and medication.
  • Steroid injections can be given into certain areas, though Achilles tendon injections are generally avoided unless absolutely necessary.
  • PRP (Platelet-Rich Plasma) injections can be considered for chronic plantar fascia or Achilles tendon pain that does not respond to other treatments.

5. Exercises & Physiotherapy

  • Daily stretching of the plantar fascia and Achilles tendon.
  • Strengthening exercises for foot and calf muscles to improve arch support.
  • Some treatments and equipment are available in the physiotherapy unit.

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