Foot Pain
Common causes of foot pain include plantar fasciitis, tendon injuries, stress fractures, and nerve irritation. Use this page to identify where your pain is and explore the most likely causes, along with advice on treatment and rehabilitation.
Click on specific foot pain location:
When should I see a Doctor?
Most foot pain settles with rest and simple treatment. However, seek medical advice if you have:
- Severe pain after an injury – especially following a fall, twist, or direct impact — this may indicate a fracture.
- Unable to weight bear – if you cannot walk or put weight on your foot.
- Significant swelling or deformity – including bruising, visible changes in shape, or a suspected dislocation.
- Pain lasting more than 1–2 weeks despite rest and self-care.
- Numbness, tingling, or burning pain – may indicate nerve involvement such as compression or irritation.
- Pain with redness and heat – could suggest infection or inflammatory conditions like gout.
- A history of diabetes or poor circulation – even minor foot pain or wounds should be checked promptly.
Heel Pain
Most common causes of pain under or at the back of the heel.
Plantar Fasciitis
The most common cause of pain under the heel. Symptoms develop gradually and are usually worse first thing in the morning.
Bruised heel
Gradual onset pain under the heel from fat pad contusion. Caused by overuse or direct impact from landing heavily.
Foot Arch Pain
Most common causes of pain under the arch of the foot:
Plantar Fasciitis
Gradual onset pain under the heel or arch caused by irritation of the plantar fascia. Typically worse first thing in the morning or after rest, easing with movement.
Plantar Strain
Acute or sudden pain under the foot following overstretching or overloading of the plantar fascia. Pain is sharp and localised, often after running or jumping.
Top of The Foot
Sports injuries causing pain on top of the foot.
Extensor Tendinopathy
Gradual onset pain on the top of the foot caused by irritation of the extensor tendons. Often worse with activity, tight footwear, or lacing pressure.
Navicular Stress Fracture
Gradual onset pain in the midfoot, often poorly localised at first. Caused by repetitive stress, with pain worsening during activity and easing with rest.
Forefoot Pain
Sports injuries causing pain in the forefoot.
Bunion
A bony lump at the base of the big toe caused by joint misalignment. Pain develops gradually, often aggravated by tight footwear and pressure.
Metatarsal Stress Fracture
Gradual onset pain in the forefoot caused by repetitive loading of the metatarsal bones. Pain worsens with activity and may become constant if untreated.
Inside of The Foot
Sports injuries causing pain on the inside of the foot.
Tibialis Posterior Tendinopathy
Gradual onset pain along the inside of the ankle and foot due to overuse of the tibialis posterior tendon. Often linked to flat feet, with pain worsening during walking or standing.
Medial Calcaneal Nerve Entrapment
Burning or tingling pain on the inside of the heel caused by irritation of the medial calcaneal nerve. Symptoms may be sharp or shooting and worsen with prolonged standing.
Outside of The Foot
Sports injuries causing pain on the outside of the foot.
Peroneal Tendinopathy
A tear in the muscles at the back of the thigh, often during sprinting. Causes sudden sharp pain and difficulty stretching or running.
Jones Fracture
A direct blow or impact to the muscle causing pain and loss of function. Also called a Charley Horse or Dead Leg.
Toe Pain
Sports injuries causing toe pain.
Black Toenail
Dark discoloration under the nail caused by bleeding from repeated impact or trauma. Common in runners, with pressure and pain beneath the nail.
Ingrown Toenail
Pain, redness, and swelling at the edge of the nail where it grows into the skin. Often caused by poor nail trimming or tight footwear.
Foot Injury Rehabilitation Programs
Step-by-step thigh injury rehab programs for the following:
