The Science Behind Foot Pain: Why It Hurts & How to Find Relief

Written By Brendan Clinton

Your feet are engineering marvels, designed to support your entire body weight and propel you through life. But when things go wrong, the pain can be debilitating. Let's delve into the science of foot pain, exploring the common causes and how to find lasting relief.

 
 

Understanding the Complexities of Your Feet

Each foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. This intricate structure allows for flexibility and strength, but it also makes your feet vulnerable to a variety of issues.

Common Culprits of Foot Pain

1. Plantar Faciitis

 

Plantar Fasciitis: Inflammation of the plantar fascia (the band of tissue that runs along the bottom of your foot) is a leading cause of heel pain. Overuse, tight calf muscles, and poor footwear are often contributing factors.

2.Flat Feet (Pes Planus) or High Arches (Pes Cavus)

Flat Feet (Pes Planus) or High Arches (Pes Cavus): These structural abnormalities can disrupt your foot's natural alignment, leading to pain in the arches, heels, or ankles.

Flatfoot and cavus foot describe several complex foot disorders, each with its own causes and symptoms. 

If you have flat feet, also known as pes planus, you will have a very low arch or no arch at all, meaning one or both of the soles of your feet press flat on the ground.

Cavus foot is the exact opposite of flat foot and occurs when the arch is higher than normal. It's also known as pes cavus and much like flat foot, it can cause a number of issues, including pain in the foot, hips, knees, and lower back.

3. Arthritis

Osteoarthritis and rheumatoid arthritis can affect the joints in your feet, causing pain, stiffness, and inflammation.

Each foot has 28 bones and more than 30 joints. The most common foot joints that arthritis affects are:

  • The joint where the ankle and shinbone meet.

  • The 3 joints of the foot that involve the heel bone, the inner mid-foot bone, and the outer mid-foot bone.

  • The joint of the big toe and foot bone.

4. Overuse Injuries

Repetitive stress from activities like running, jumping, or even standing for long periods can lead to conditions like tendonitis and stress fractures.

Perhaps the most common cause of chronic foot pain, overuse injuries not given enough time to rest. Overuse injuries can end up becoming nagging problems that happen over and over again. Repetitive stress over time can lead to conditions that start out merely uncomfortable but grow to debilitating and painful problems.

5. Nerve Compression

Conditions like Morton's neuroma (a thickening of tissue around a nerve in the ball of your foot) can cause sharp, burning pain.

Another condition is known as Tarsal tunnel syndrome which is a condition caused by repeated pressure that results in damage on the posterior tibial nerve. Your tibial nerve branches off of the sciatic nerve and is found near your ankle.

The tibial nerve runs through the tarsal tunnel, which is a narrow passageway inside your ankle that is bound by bone and soft tissue. Damage of the tibial nerve typically occurs when the nerve is compressed as a result of consistent pressure.

The Role of Biomechanics

Biomechanics, the study of how your body moves, plays a crucial role in foot pain. Issues like overpronation (excessive inward rolling of the foot) or supination (excessive outward rolling) can put additional extra stress on certain structures, leading to pain over time which can be felt in the ankles, hips, knees and back.

Finding Relief: A Multifaceted Approach

Fortunately, there are many effective treatments for foot pain. The best approach often involves a combination of:

  • Physical Therapy: Targeted exercises and stretches can strengthen muscles, improve flexibility, and restore normal movement patterns.

  • Pain Management: Depending on the cause of your pain, treatments like ice, heat, or anti-inflammatory medications may be recommended.

  • Custom Orthotics: These personalized shoe inserts can correct biomechanical issues, provide support, and redistribute pressure, relieving pain and preventing further injury.

  • Proper Footwear: Choosing supportive shoes that fit well can make a significant difference in preventing and managing foot pain.

Don't Let Foot Pain Hold You Back

If you're struggling with foot pain, don't ignore it. The sooner you seek treatment, the sooner you can get back to doing the things you love. Even if you have experioenced pain for a long time recovery is possible!

At MEND|RX, we specialize in custom orthotics and comprehensive foot pain treatment as well as physical rehab focussed on the conditions we covered in this post.

If you are not sure where to start, simply book a free consult and we would be happy to help you take you first step towards a pain free life!

Brendan Clinton