Your feet can ache for simple reasons — or complex ones. Here’s how to get them the sweet relief they deserve.

If you’re on your feet all day — maybe you’re a nurse practitioner making the rounds at a hospital or a delivery person dropping off packages — you know it can be a strain. You get home, take off your shoes, plop down on the sofa and wonder why your feet ache the way they do. And you may also wonder how to get rid of the pain.

The worst part may be that you can’t avoid being on your feet. That’s how most people get from place to place. And you might not think about your feet until they begin to hurt.

Here’s what you need to know about your feet, the health issues that could affect them, and how to find the relief your feet deserve.

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What your feet may be telling you

Combine 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments and you have a foot — and plenty of opportunities for problems. (Tendons help your foot move, while ligaments hold everything together.)

If your job has you on your feet most of the day, you could end up with foot-related health concerns. Below, find some of the most common foot issues — and how to treat them.

Foot pain point #1: Bunions

A bunion is a bony bump on the side of your foot where the big toe starts. It can cause pain, swelling, redness and stiffness. Bunions develop over time as joint pressure pushes your big toe out of place. Genetics, arthritis and flat feet are also risk factors for developing bunions. Poorly fitting shoes can speed up bunion growth too.

Here are some ways to treat bunions:

• Buy wide-toed shoes and/or foam shoe pads. These options can help protect the bunions on your feet and reduce pain. A more drastic option might be to cut a hole in the side of your shoe to give your bunion more room — but make sure they’re not your favorite pair.
• Buy a moleskin or gel-filled shoe pad. You can buy these at your local drugstore, but make sure you have enough space in your shoe to fit them.
• Wear a splint at night. This can keep your “toe straight and ease discomfort.”
• Use warm soaks, ice packs or take over-the-counter medicine like aspirin/ibuprofen. These are all great options if your “bunion is irritated and painful.”
• Get surgery. In more serious cases, your doctor might recommend surgery. You can have your bunions cut off (exostectomy), have your bunions cut off and your big toe joint realigned (osteotomy) or have the parts of your big toe affected by arthritis removed (arthrodesis). This only happens in rare cases.

Foot pain point #2: Corns and calluses

A corn is a thickened patch on the top or side of your toe, and it can often be painful. A callus is a thickened patch on the sole of your foot and might not hurt as much, but it can be annoying. Both are rarely serious conditions. Corns and calluses are brought on by the friction between your feet and shoes. That can happen because:

• Your shoes “don’t fit well.”
• You spend a lot of time on your feet.
• You have a condition, such as a bunion, that’s causing extra pressure between your feet and shoes.

How do you treat them?

• For calluses, you can either shave them off with a pumice stone, or your health care provider may cut them off with a small blade.
• You can also treat calluses by treating the cause, such as bunions.
• For corns, you can surround them with a doughnut-shaped pad to speed up healing.
• For both, you can also try salicylic acid, which removes the outer layer of skin. Put it on the corn or callus to soften and remove some of it.
• You can also try to find better-fitting shoes.

But take care when choosing shoes. The wrong choice can lead to both temporary pain and more serious problems, some of which could require surgery, says Kshitij Manchanda, M.D. He’s an assistant professor of orthopaedic surgery at UT Southwestern Medical Center in Dallas.

Of particular concern is the size of the toe box. If there isn’t enough room for all your toes, one of them may curve on top of another, says Dr. Manchanda. That could lead to a dislocated toe.

Particularly, high-heeled shoes tend to have narrow toe boxes. They also increase your risk of an ankle injury if the heel breaks. “Then the ankle lands on the ground and they break their ankle,” says Dr. Manchanda.

Here are some tips for picking the right shoes:

• Choose shoes that are snug but not tight and that don’t slip at the heel.
• If possible, remove the insole and make sure it’s bigger than your foot. If the insole won’t come out, hold the other shoe upside down against the sole of your foot.
• Shoe sizes can vary, so go by fit, which may not necessarily be your usual number size.
• If you don’t move around a lot, your feet may swell during the day. So, shop for shoes late in the afternoon or evening. And bring the socks you’ll be wearing.
• As your feet age and bear weight, they get wider, so have your feet measured regularly.
• Your feet are probably different sizes. Buy the size that fits your larger foot.
• Avoid flip-flops, ballet flats and other shoes that don’t offer cushioning or arch support. And don’t go barefoot, advises Dr. Manchanda.

Foot pain point #3: Flat feet (fallen arches)

With flat feet, you don’t have a normal arch in your foot when standing up. This common condition can run in your family. But it can also develop as things such as aging, injury or illness harm your tendons.

If you don’t have much pain or walking problems, no treatment is needed. But if you need treatment, here are some options:

• You can get shoe inserts or special shoes made specifically for people with flat feet.
• You can stretch out your calves. Stretching your calf muscles also strengthens the arches in your feet. That will help take some of the pressure off your big toe joint. To do this stretch: Stand facing a wall with your hands against the wall and your feet together. Step back with one leg, keeping the foot flat on the floor, and bend the other leg slightly. Hold for 20 to 30 seconds, then switch legs.

Call your doctor if the pain is more serious or if your foot is rigid (meaning it doesn’t form an arch when you stand on your toes). In some cases, your doctor may suggest surgery.

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Foot pain point #4: Plantar fasciitis

Plantar fasciitis happens when a band of tissue in the bottom of your foot, which runs from your heel to your toes, becomes damaged. The most common symptom is heel pain and/or pain on the bottom of your foot.

If you have a job where you sit all day, you might not notice the pain until you move around. Of course, the opposite is true if you work a job where you’re on your feet all day.

Plantar fasciitis sometimes occurs with Achilles tendonitis — an injury to the tendon that connects your calf to your heel. That’s because the 2 structures work together.

You may get plantar fasciitis if:

• You stand for long periods.
• You’re overweight.
• You’re an athlete who runs or jumps a lot (think: trail runners or those who do martial arts).
• You’re a dancer.
• You’ve recently increased your activity level.

Your doctor might suggest treating it by:

• Applying a cold pack to the most painful area
• Buying special inserts for your shoes
• Doing stretching exercises
• Resting
• Taking over-the-counter medications that address pain and swelling (such as ibuprofen)

If your condition doesn’t go away with any of these options, your doctor might recommend treatments such as cortisone shots or even surgery.

Bottom line: Foot pain has a lot of causes, and it can make you want to stay off your feet. But there are many ways to treat it. Don’t be afraid to dust off those dancing shoes — just make sure they fit.

Need health insurance for a limited time? Compare short-term health insurance plans, or contact a licensed insurance agent at 1-844-211-7730 for more information.

This information is not compiled by UnitedHealthcare or any of its affiliates and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.

Sources:

Harvard Health Publishing. “What to do about bunions.” April 16, 2024. Retrieved from https://www.health.harvard.edu/diseases-and-conditions/what-to-do-about-bunions

National Library of Medicine: MedlinePlus. “Flat feet.” April 24, 2023. Retrieved from https://medlineplus.gov/ency/article/001262.htm

National Library of Medicine: StatPearls. “Anatomy, bony pelvis and lower limb, foot joints.” May 23, 2023. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK557447/

University of California San Diego Health. “Choosing the right shoes for comfort.” October 1, 2022. Retrieved from https://myhealth.ucsd.edu/RelatedItems/3,40049

University of California San Diego Health. March 1, 2024. “Understanding plantar fasciitis.” Retrieved from https://myhealth.ucsd.edu/RelatedItems/3,83735

University of Nebraska Lincoln. “7 tips for choosing the perfect shoes for your feet.” Retrieved from

https://health.unl.edu/7-tips-choosing-perfect-shoes-your-feet Accessed May 14, 2024

University of Rochester Medical Center. “Calluses and corns.” Retrieved from https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=85&ContentID=P00271 Accessed May 14, 2024

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