Why Do the Bottoms of My Feet Hurt?
Do the first few steps out of bed feel like you’re walking on pins, needles, and fire? Or maybe you just feel a dull ache, like your feet are sore. The painful feeling that’s radiating all over the bottoms of the feet is most likely caused by plantar fasciitis. Similar feelings of tightness, tingling, achiness, and pain might be felt after long periods of standing, walking, or a session of intense exercise. What’s going on? Well, the plantar fascia, a network of connective tissue along the bottom of the feet, is inflamed. The ligament runs from the toes to the heel bone, supporting the arch of the foot. When there is constant inflammation, a bony spur can develop on the bottom of the heel bone, causing even more pain. How does it get inflamed? The connective tissue is strained or worked too hard. It can get worse with repetitive stress, so athletes who perform the same movements with their feet over and over again are more at risk of suffering from plantar fasciitis pain. Additionally, people who over-pronate and/or are flat-footed also overstretch the ligament, causing pain and inflammation. But fear not! There are treatments available to help you feel better, and most of them can be performed at home by yourself! Home remedies include:
- Stretching the feet as soon as you wake up (before you get out of bed) and before and after physical activity.
- Rest from certain repetitive activities (or if you have a sports injury) and from intense exercise regimens.
- Icing and over-the-counter pain relievers (NSAIDs – non-steroidal anti-inflammatory drugs) for pain relief and inflammation reduction.
- Foot massage and/or foot soak to relieve pain and increase circulation to promote healing.
