Our feet are the foundation for our entire body, and they serve us well—carrying us around 110,000 miles over an average lifetime by some estimates. But with 26 bones, 33 joints, and a network of more than 100 tendons, muscles, and ligaments, a lot can go wrong with these amazingly complex structures. Whether your heels ache or you have toe troubles, here’s how to step away from foot pain.
Heel pain: Plantar fasciitis
Heel pain is the most common problem affecting the foot, according to the American Academy of Orthopaedic Surgeons (AAOS), and plantar fasciitis is the most common cause of heel pain. If the first step you take when you get out of bed in the morning feels like a sharp pain under your heel, you probably have plantar fasciitis, or inflammation of the plantar fascia, a thick band of tissue that connects the heel to the front of your foot and supports your arch.
Heel pain: Heel spur
A heel spur is growth of extra bone that protrudes from the base or the back of the heel. It often occurs alongside plantar fasciitis, has similar symptoms (sharp pain at the back of the bottom of the foot), and responds to the same treatments, but—despite common belief—the conditions are not the same. In fact, heel spurs aren’t necessarily even a problem: According to the AAOS, while one out of 10 people have them, only one out of 20 people with heel spurs experiences foot pain.
Bottom of foot pain: Plantar warts
Feel like you have pebbles in your shoe? Check the soles of your feet for plantar warts. Plantar warts are caused by an infection in the skin due to one of the many forms of human papillomaviruses (HPV). But unlike other types of warts, the plantar variety doesn’t grow outward; instead, the pressure from walking and standing causes them to grow into the skin, creating pain and tenderness on the bottom of your feet. You may develop just one wart or they may occur in a cluster (called mosaic warts). Because they’re flat and tough, it’s easy to confuse plantar warts for calluses. Warts are more likely to have black seed-like dots, which are small areas of dried blood.
Bottom of foot pain: Calluses
These thick, hard patches of skin form over time as part of your body’s normal protection against prolonged rubbing or pressure—the buildup helps protect the underlying skin. (Calluses are not to be confused with blisters, which have a watery liquid inside and tend to develop more quickly.) When calluses appear on the feet, they’re typically on the underside (sole), often on the ball or heel, and they can be painful when standing or walking. Ill-fitting shoes are frequently the culprit, but gait issues can create excess pressure that causes skin to thicken too.
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