Pain in bottom of feet in morning

How you can ease pain in the bottom of the foot

If you see a GP about pain in the bottom of your foot, they may suggest trying these things:

Do

• rest and raise your foot when you can

• put an ice pack (or bag of frozen peas in a towel) on the painful area for up to 20 minutes every 2 to 3 hours

• wear shoes with plenty of room for your feet that have a low heel and soft sole

• use soft insoles or pads you put in your shoes

• try to lose weight if you're overweight

• try regular gentle stretching exercises for your foot and ankle

• take paracetamol

Don’t

• do not take ibuprofen for the first 48 hours after an injury

• do not do any sports or other activity that you think is causing the pain

• do not walk or stand for long periods

• do not wear high heels or tight pointy shoes

A pharmacist can help with foot pain

You can ask a pharmacist about:

• the best painkiller to take
• insoles and pads for your shoes
• treatments for common skin problems, such as hard skin or a verruca
• if you need to see a GP

Find a pharmacy

Video: exercises to reduce pain in the bottom of the foot

This video shows exercises that can help with pain in the bottom of the foot.

Media last reviewed: 17 April 2022
Media review due: 17 April 2025

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

• you have any concerns about your health
• you are not sure if the exercises are suitable
• you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Non-urgent advice: See a GP if:

• the pain in the bottom of your foot is stopping you doing normal activities
• the pain is getting worse or keeps coming back
• the pain has not improved after treating it at home for 2 weeks
• you have any tingling or loss of sensation in your foot
• you have diabetes and foot pain – foot problems can be more serious if you have diabetes

Immediate action required: Go to an urgent treatment centre or A&E if:

• you have severe pain in the bottom of your foot
• you're not able to walk
• your foot has changed shape or is at an odd angle
• you heard a snap, grinding or popping noise at the time of injury
• you feel faint, dizzy or sick from the pain

These might be signs of a broken bone after an injury.

Find an urgent treatment centre

Severe pain:

• always there and so bad it's hard to think or talk
• you cannot sleep
• it's very hard to move, get out of bed, go to the bathroom, wash or dress

Moderate pain:

• always there
• makes it hard to concentrate or sleep
• you can manage to get up, wash or dress

Mild pain:

• comes and goes
• is annoying but does not stop you doing daily activities

Common causes of pain in the bottom of the foot

Pain in the bottom of your foot is often caused by exercise, such as running, wearing shoes that are too tight or a condition, such as Morton's neuroma.

Some people also have a foot shape that puts extra pressure on the bottom of the foot. Hard or cracked skin or a verruca can also cause this type of pain.

Your symptoms might give you an idea what's causing it, but do not self-diagnose. Get medical help if you're worried.

Some of the possible causes of pain in the bottom of the foot with their associated symptoms.SymptomsPossible causePain, swelling, bruising, started after intense or repetitive exerciseSprained footSharp, burning or shooting pain near your toes (ball of your foot), feels like a lump or small stone under your footMorton's neuromaSharp pain between your arch and heel, feels worse when you start walking and better when resting, difficulty raising toes off floorPlantar fasciitisNo gap (arch) under your foot when you stand up, your foot presses flat on the floorFlat feet (fallen arches)

Plantar fasciitis is an inflammation of the fibrous tissue (plantar fascia) along the bottom of your foot that connects your heel bone to your toes. Plantar fasciitis can cause intense heel pain.

Plantar fasciitis (PLAN-tur fas-e-I-tis) is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of each foot and connects the heel bone to the toes (plantar fascia).

Plantar fasciitis commonly causes stabbing pain that usually occurs with your first steps in the morning. As you get up and move, the pain normally decreases, but it might return after long periods of standing or when you stand up after sitting.

The cause of plantar fasciitis is poorly understood. It is more common in runners and in people who are overweight.

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Symptoms

Plantar fasciitis typically causes a stabbing pain in the bottom of your foot near the heel. The pain is usually the worst with the first few steps after awakening, although it can also be triggered by long periods of standing or when you get up from sitting.

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