Walking gets us where we need to go and is one of the easiest ways to stay in shape. Because we use our feet so much, occasional aches and pains are common, especially after walking for long periods.

Overuse is a common cause of foot pain, but an underlying injury or medical condition can also cause your feet to hurt when you walk.

Read on to learn why your feet might hurt when you walk and what you can do about it.

What causes your walk to hurt?

1. Plantar fasciitis

Plantar fasciitis is inflammation of the plantar fascia, which is the thick band of tissue that runs lengthwise across the bottoms of your feet.

It usually causes a stabbing heel pain that you feel when you take your first steps in the morning. You might also feel it when you stand up from sitting or after long periods of standing.

The pain tends to lessen as you move more but gets worse after exercising.

Icing and over-the-counter (OTC) pain medication, such as ibuprofen (Advil), are usually the only treatment you need. Orthotics, splints worn during sleep, and physical therapy are other treatment options.

2. Calluses

Calluses are thick layers of skin that form on parts of the body exposed to frequent friction, especially the bottoms of your feet.

They look like patches of thick, yellowy skin and may be flaky or hard. They can cause pain while walking if they’re very thick.

You may be able to remove hard skin yourself by soaking your feet in warm water to soften the skin and using a pumice stone or an emery board.

You can try to prevent calluses from building back up by wearing shoes that give your feet enough room.

3. Metatarsalgia

Metatarsalgia is a painful inflammation of the ball of your foot.

The condition can be caused by participating in activities that involve running and jumping. Wearing shoes that don’t fit well or having a foot deformity can also cause it.

Symptoms include:

burning, aching, or sharp pain

pain that worsens when walking, standing, or flexing your foot

the feeling of having a pebble in your shoe

At-home treatments, such as icing and resting your feet, can relieve symptoms. Wearing insoles or arch supports can help prevent your symptoms from coming back.

4. Morton’s neuroma

Morton’s neuroma is a thickening of the tissue that surrounds a nerve in the ball of the foot leading to your toes. It usually develops between the third and fourth toes because of nerve irritation, pressure, or trauma.

The most common symptom is the feeling that you are stepping on a marble. Other symptoms include:

pain in the ball of your foot that may radiate to the toes

pain that worsens with walking or wearing shoes

tingling and numbness in the toes

Conservative treatment, such as wearing comfortable shoes and orthotics and taking OTC pain relievers, can usually resolve symptoms. For more severe cases, corticosteroid injections may provide relief.

5. Tendinitis

Tendinitis is inflammation of a tendon. Tendons are the thick, fibrous cords that attach muscles to bones.

Symptoms depend on which tendon is affected. The most common symptoms are pain and stiffness that worsen gradually with continued movement.

Types of tendinitis that can affect your feet include:

Achilles tendinitis, which causes pain and stiffness along the Achilles tendon and pain at the back of your heel

extensor tendonitis, which causes pain in the middle portion of the top of your foot

peroneal tendonitis, which causes pain around the back and outside of your foot

Rest, icing, and OTC pain medication may be all you need to treat tendinitis. Depending on the cause and severity of your tendinitis, your doctor may also recommend physical therapy, corticosteroid injections, or surgery, in rare cases.

6. Turf toe

Turf toe is a sprain in the main joint of your big toe. It’s usually caused by bending the toe too far upward. Big-toe sprains are common in athletes who play sports on artificial turf — that’s where the condition’s name comes from.

The most common symptoms are pain, swelling, and trouble moving the joint. Symptoms can develop slowly and worsen over time due to repetitive motion or begin suddenly after a direct injury.

You can usually treat milder cases of turf toe with rest, ice, compression, and elevation (RICE).

7. Tarsal tunnel syndrome

Tarsal tunnel syndrome (TTS) occurs when the posterior tibial nerve is compressed inside the tarsal tunnel, a narrow passageway in your ankle surrounded by bones and their connecting ligament.

The compression causes pain, burning, tingling, and numbness along the nerve, which runs from your ankle up through your calf. The pain often worsens with activity but can also occur at rest.

At-home treatment can include OTC pain relievers and wearing a brace or splint. Your healthcare provider may recommend corticosteroid injections or surgery if conservative treatment doesn’t relieve your symptoms.

8. Flat feet

Flat feet is a common condition in which your feet press flat on the ground when standing.

It usually occurs at birth and can progress into childhood if the arches don’t develop fully. It can also occur after an injury or with gradual wear and tear as you age.

Diabetes mellitus and rheumatoid arthritis can also increase a person’s risk of flat feet.

Some people with flat feet experience foot pain, usually in the heel or arch. The pain can worsen with activity and may be accompanied by pain or swelling along the inside of the ankle.

If you’re having pain, your healthcare provider may recommend arch supports, supportive shoes, and stretching exercises.

9. Arthritis

Different types of arthritis can cause pain and stiffness in the joints, muscles, and bones in the feet.

These include:

osteoarthritis (OA), which most often affects the big toe but can also affect the midfoot

rheumatoid arthritis (RA), which often affects several joints in both feet and causes toe stiffening to abnormal bends, such as hammer toe or claw toe

gout, which typically begins with severe pain and swelling in the big toe after an injury

Treatment depends on the type of arthritis and may include oral and topical anti-inflammatories, gout medication, and disease-modifying antirheumatic drugs (DMARDs). Surgery is sometimes used to repair fractures and deformities.

10. Cuboid syndrome

Cuboid syndrome typically occurs when the joints and ligaments near the cuboid bone in your foot are injured or torn. It can also happen when one of the bones partially moves out of its original position.

Pain on the outside of your foot on the side of your smallest toe is the most common symptom. Placing weight on the foot can make the pain worse. Standing on your toes can cause the pain to spread to other parts of your foot.

You may also notice:

• swelling near your ankle or dislocated ligaments
• redness
• weakness in your toes on the lateral side of your foot
• loss of mobility on the outside of your foot or ankle
• Cuboid syndrome symptoms usually respond well to treatment with the RICE method.

Quick Relief for Heel and Foot Pain

1. Rest and Modify Activity

Cut back on high-impact activities (like running or jumping) and switch to low-impact options such as swimming or cycling until the pain subsides.

2. Cold and Heat Therapy

Roll your foot over a frozen water bottle or use an ice pack for 15–20 minutes, 1–4 times daily, to reduce pain and inflammation.

Soak your feet in warm water with Epsom salts for 10–20 minutes to relax muscles and relieve tension.

3. Stretching and Massage

Stretch your calves and the bottom of your foot:

Plantar fascia stretch: Sit and pull your toes back toward your shin until you feel a stretch in your arch. Hold for 10–15 seconds, repeat 3–5 times.

Calf stretch: Stand facing a wall, step one foot back, and keep the heel down while leaning forward to stretch your calf.

Massage the sole of your foot with your hands, a tennis ball, or a foot roller for 1–2 minutes to ease tightness and improve circulation.

4. Supportive Footwear and Orthotics

Wear shoes with good arch support and cushioning. Consider over-the-counter orthotic inserts to stabilize your foot and reduce pain.

Avoid walking barefoot on hard surfaces.

5. Over-the-Counter Pain Relief

Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and swelling, if appropriate for you.

6. Keep Moving-Gently

Light movement helps maintain blood flow and can speed healing, but avoid activities that worsen the pain.

When and Where You Should Consider Treatment for Knee Problems.

Knee issues can significantly impact your quality of life, especially when they interfere with your ability to walk, climb stairs, or perform daily activities. You should consider seeking medical treatment if you experience persistent pain, swelling, stiffness, instability, or a reduced range of motion in your knee. These symptoms might be the result of conditions such as arthritis, ligament injuries, cartilage damage, or other underlying joint problems.

Early diagnosis and proper care can prevent further deterioration and improve long-term outcomes. That’s why it’s important to choose a facility known for excellence in orthopedic care.

MASSH Hospital (Minimal Access Smart Surgery Hospital) is a leading destination for advanced knee treatment. With a team of experienced orthopedic specialists, state-of-the-art diagnostic tools, and minimally invasive surgical techniques, MASSH provides comprehensive and personalized care for various knee conditions. Whether you need physical therapy or knee replacement surgery, MASSH ensures a patient-centric approach focused on faster recovery and better mobility.