hurt in the foot

hurt in the foot

Pain in the foot

Having pain in the foot and nearby structures can be extremely troublesome - and not least, it can lead to compensatory ailments elsewhere, such as the knees, hips and back. Foot pain can be caused by a variety of factors, but some of the most common are muscle, joint and tendon pain due to overload, trauma, wear, muscular malfunctions and mechanical dysfunction. Pain in the foot or feet is a nuisance affecting a larger proportion of the population.


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Scroll down to see two great workout videos with exercises that can help with your foot pain.


VIDEO: 6 Exercises against Plantar Fascitt

Plantar fascitis (pain from the tendon plate under the foot) is one of the most common causes of foot pain. The condition is caused by congestion and small tendons in the tendons under the foot leaf. Regular use of this exercise program can help you increase local blood circulation, loosen up pain-sensitive tendons and muscles, and provide better elasticity in the plantar fascia. Click below to see the exercises.

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VIDEO: 5 Exercises Against Pain And Inflammation In The Foot Rest

Here you will find a good exercise program that can help you with pain-sensitive muscles, tendons and nerves in your feet. This program can give you strong arches, relieve the tendon plate under the foot and improve your blood circulation. Should be performed two to three times a week for at least 12 weeks for optimal results.

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Plantar fasciitis & heel spurs: Some of the most common causes of prolonged foot pain and pain in the foot

Plantar fasciitis is caused by damage to the tendon tissue under the sole of the foot. This diagnosis is often composed of several factors, but the fact is that the tendon plate on the underside of the sole of the foot and in the front edge of the heel bone is overloaded and that dysfunctional tissue occurs. This damaged tissue has a higher pain sensitivity (emits more pain signals), is less functional in relation to shock absorption and weight transfer, and the damaged tissue also has reduced blood circulation and healing ability. The best-documented form of treatment for such ailments is pressure wave therapy - a treatment method performed by publicly authorized clinicians (chiropractor, physiotherapist or manual therapist) with cutting-edge expertise in the assessment and treatment of diagnoses in muscles, tendons, joints and nerves.


We think it is very illustrative to show you a thorough video where to use Shockwave Therapy (a modern and well-documented form of treatment) against the diagnosis of plantar fasciitis. Pressure wave therapy thus breaks down this damaged tissue (which should not be there) and starts a repair process which gradually, over several treatments, replaces it with new and fresh muscle or tendon tissue.


Video - Pressure wave treatment against Plantar fasciitis (click on the image to see the video)

Source:'s YouTube channel. Remember to subscribe (free) for more informative and great videos. We also welcome suggestions on what our next video will be about.


pressure ball treatment overview picture 5 700

Read more: What You Should Know About Pressure Wave Therapy


plantar fascite

Also read: - How To Get Rid Of Plantar Fascitis

We can highly recommend the article above - written by a modern chiropractor at the interdisciplinary clinic Råholt Chiropractor Center (Eidsvoll municipality, Akershus).


What can I do even for foot pain?

1. General movement and activity is recommended, but stay within the pain limit. If the impact load becomes too much for you during acute periods, we strongly recommend that you keep moving. How about replacing walking on asphalt with a walk in the woods in rough terrain? Maybe you can replace the treadmill with an ellipse or ergometer bike for a short period of time?

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

Affected by the troublesome foot disorder plantar fasciitis and heel spur? The balls are also particularly suitable for the treatment of these conditions!

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).


Recommended products for pain relief in pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)


In most cases, any tendon injuries can be investigated by a musculoskeletal expert (chiropractor, manual therapist or the like), and further confirmed by a diagnostic ultrasound or MRI where necessary.


- Also read: How long and how often should I freeze a sprained ankle?

- Also read: Stress fracture in the foot. Diagnosis, cause and treatment / measures.


Some common causes / diagnoses of foot pain are:

Osteoarthritis (the pain depends on which joints are affected)

Inflammation of the foot

Bursitis / mucosal inflammation

Cuboid syndrome / subluxation  (typically causes pain on the outside of the foot)

Diabetic neuropathy

Fat Pad Inflammation (typically causes pain in the fat pad under the heel)

Freiberg's disease (avascular necrosis / cell and tissue death of the metatarsal bones of the forefoot)


The deformity of Haglund (can cause pain on the underside of the foot blade, at the very back of the heel and at the back of the heel)

Heel spurs (causes pain in the underside of the foot blade, usually just in front of the heel)

Infection of the foot

Ingrown toenails

metatarsalgia (Pain in the toe ball and forefoot)

Morton's neuroma (causes electrical pain in between the toes, front of the foot)

Paget's disease

Peripheral neuropathy

Plantar fascite (causes pain in the foot leaf, along the plantar fascia from the protrusion of the heel)

Flat foot / pes planus (not synonymous with pain but may be a contributing cause)

Psoriatic arthritis

Sinus tarsi syndrome (causes characteristic pain on the outside of the foot between the heel and the talus)

Stress fracture in the foot (a fatigue fracture causes pain near the fracture, most often in the metatarsus)

Tarsal tunnel syndrome aka Tarsal tunnel syndrome (usually causes quite intense pain on the inside of the foot, heel)



Gout (most commonly found in the first metatarsus joint, on the big toe)

Quadratus plantae myalgia (muscular dysfunction causing pain in and in front of the heel)

rheumatism (the pain depends on which joints are affected)

Uncommon causes / diagnoses in the foot:

Serious infection



X-ray of the foot

X-ray of the foot - Photo WIkimedia

X-ray image of the foot - Photo Wikimedia

- X-ray of the foot, lateral angle (seen from the side), in the picture we see the tibia (inner shin), fibula (outer shin), talus (boat bone), calcaneus (heel), cuneiforms, metatarsal and phalanges (toes).


MRI image of the foot

MRI image of foot - Photo IMAIOS

- MRI image of the foot (seen from above), in the picture we see metatarsus, cuneiform, medial cuneiform, lateral cuneiform, navicular bone (boat bone), cuboidus, calcaneus process and several other anatomical landmarks.


Sagittal MRI image of the foot

MR footage, sagittal section - Photo IMAIOS

MRI photograph of foot, sagittal incision - Photo IMAIOS

- MRI image of the foot, sagittal section (seen from the side), in the image we see a number of important joints, ligaments and muscles. Among others, extensor hallucis longus, talocalcaneonavicular joint, extensor hallucis brevis, cuneonavicular joint, tarsometatarsus joint, fibularis longus tendon, flexor digitorum tendon, tibialis anterior tendon, flexor hallucis longus tendon, ankle joint, calcaneal tendon and the heel tendon.


Classification of pain in the foot

Pain can be divided into the three categories acute, subacute and chronic.


Acute pain in the foot

In relation to time classification, acute pain in the foot means that the person has had the pain for less than three weeks.


Subacute foot pain

The subacute period is considered as the time between acute and on the way to a chronic condition. In terms of time, this is defined as the period between three weeks and up to three months. If you have had pain for such a long period of time, we strongly recommend that you consult a clinician for examination and any treatment.


Chronic foot pain

Now these pains are starting to get a good foothold, you? Chronic foot pain is attributed to feet pain that has persisted for over three months. We are very concerned about tackling issues early, as this often leads to a significantly easier way to return to normalized function, but you should also know that even if you let it go a little far, it is still not too late . It will probably only require more treatment than it would have had if it had addressed the problem a little earlier. Being left with pain for an extended period of time can also cause compensatory ailments in other parts of the body and increase the incidence of knee pain, hip pain and back pain.



Feet. Image: Wikimedia Commons

Joint treatment and pressure wave treatment: Clinically effective against plantar fasciitis and metatarsalgia

A recent meta-study (Brantingham et al. 2012) showed that manipulation of plantar fascia and metatarsalgia gave symptomatic relief. Using this in conjunction with pressure wave therapy will produce an even better effect based on research. Indeed, Gerdesmeyer et al (2008) demonstrated that treatment with pressure waves provides a significant statistically significant improvement when it comes to pain reduction, functional improvement and quality of life after only 3 treatments in patients with chronic plantar fascia.


A meta-study (Aqil et al, 2013) also concluded that pressure wave therapy was a clinically proven effective treatment method for plantar fascitis.


What can I expect from a clinician when I visit them with pain in the foot?

We recommend that you seek out publicly licensed professions when seeking treatment and treatment for muscle, tendon, joint and nerve pain. These occupational groups (doctor, chiropractor, physiotherapist and manual therapist) are protected titles and approved by Norwegian health authorities. This gives you as a patient a security and safety that you will only have if you go to these professions. As mentioned, these titles are protected and this means that it is illegal to call a doctor or chiropractor without you being authorized with the long education these professions hold. In contrast, titles such as acupuncturist and naprapat are not protected titles - and this means that you as a patient do not know what you are going for.


A publicly licensed clinician has a long and thorough education that is rewarded through public health authorities with public title protection. This education is comprehensive and means that the aforementioned professions have very good expertise in investigation and diagnosis, as well as treatment and eventual training. Thus, a clinician will first diagnose your problem and then set up a treatment scheme depending on the given diagnosis.


Exercises, training and ergonomic considerations

An expert in muscle and skeletal disorders can, based on your diagnosis, inform you about the ergonomic considerations you must take to prevent further damage, thus ensuring the fastest possible healing time. After the acute part of the pain is over, in most cases you will also be assigned home exercises that also help to reduce the chance of relapse. In the case of chronic ailments, it is necessary to go through the motor movements you do in everyday life, in order to weed out the cause of your pain occurring time and again.

Stretch the back of the leg

- Here you will find an overview and list of exercises we have published in connection with counteracting, preventing and relieving foot pain, foot pain, tight feet, foot osteoarthritis and other relevant diagnoses.

Overview - Exercise and exercises for foot pain and foot pain:

4 Exercises against Plantar Fasciit

4 Exercises against Plattfoot (Pes Planus)

5 Exercises against Hallux Valgus

7 Tips and Remedies for Foot Pain


Self-help against foot pain

Some of the products that can help with foot pain, cramps and problems are hallux valgus support, toe spreaders, compression socks and foot rolls.


RELATED PRODUCT / SELF-HELP: - Hallux Valgus Support (read more by clicking here)

Plagued with hallux valgus (crooked big toe) and / or bone growth (bunion) on the big toe? Then these can be part of the solution to your problem.


RELATED PRODUCT / SELF-HELP: - Compression sock

Anyone with foot pain and problems may benefit from compression support. Compression socks can contribute to increased blood circulation and healing in those affected by reduced function in the legs and feet.

Read more here: - Compression sock


Are you plagued with long-term and chronic pain?

We recommend everyone who suffers from chronic pain in everyday life to join the Facebook group «Rheumatism and Chronic Pain - Norway: Research and News«. Here you can get good advice and ask questions to like-minded people and those with expertise in the area. You can also follow and like our Facebook page ( for daily updates, exercises and new knowledge in muscle and skeletal disorders.


Related article: - 4 exercises against plantar fasciitis

Pain in the heel

Also read these articles:

- Backache?

- Headache?

- Pain in the neck?


"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion. » - Muhammad Ali



  1. NHI - Norwegian Health Informatics.
  2. Brantingham, JW. Manipulative therapy for lower extremity conditions: update of a literature review.  J Manipulative Physiol Ther. 2012 Feb; 35 (2): 127-66. doi: 10.1016 / j.jmpt.2012.01.001.
  3. Gerdesmeyer, L. Radial extracorporeal shock wave therapy is safe and effective in the treatment of chronic recalcitrant plantar fasciitis: results of a confirmatory randomized placebo-controlled multicenter study. Am J Sports Med. 2008 Nov; 36 (11): 2100-9. doi: 10.1177 / 0363546508324176. Epub 2008 Oct 1.
  4. Punnett, L. et al. A Conceptual Framework for Integrating Workplace Health Promotion and Occupational Ergonomics Programs. Public Health Rep. , 2009; 124 (Suppl 1): 16–25.


Frequently Asked Questions About Pain In The Foot:


Has had acute pain in the foot. What could be the cause if you suddenly get a sore foot in this way?

Acute foot pain is usually caused by overload or malfunction. Maybe you stepped over on yesterday's jog or walk without noticing anything special about it? It may also be due to referenced nerve pain from the sciatic nerve (this is more likely if you also have radiation / ile down the leg). The leg muscles can also refer to pain in the foot and this can occur quite acute / sudden.


Q: I hurt my foot. What could be the cause?

Answer: Without more information, it is impossible to give a specific diagnosis, but depending on the prehistory (was it trauma? Has it been long-lasting?) There can be a number of causes of pain on the foot. Pain on the foot can be due to tendonitis in the extensor tendons at the top of the foot - then more specifically in the extensor digitorum or extensor hallucis longus. Other causes may be stress fracture, hammer toe / hallux valgus, nerve irritation, referred pain from nerves in the back, tinea pedis (foot fungus), ganglion cyst or tendonitis in the tibalis anterior.

||| Related questions with the same answer: "Why do you have pain in the footrest?"




Q: Pain under the feet, especially after a lot of strain. Cause / diagnosis?

Answer: There can be several causes of pain under the feet, but if it is due to overload then there is normally a problem with your plantar fascia (read: treatment of plantar fasciitis), soft tissue under the foot. Pressure wave therapy in combination with joint mobilization is one of the more common treatment modalities for this problem. Other causes of foot pain include biomechanical joint dysfunction, stress fracture, tendonitis in the posterior tibialis, collapsed arch (flatfoot), tarsal tunnel syndrome, nerve irritation, referred pain from nerves in the back, trench foot, metatarsalgia, foot cramping. about: toe pullers) or poor footwear.

||| Related questions with the same answer: "Why do I have pain in the sole of the foot?", "Why do you have pain in the feet?", "Why do I have irritation in the tissue under the foot?", "Why do I have foot pain?", "Why get one acute pain in the foot? »


Q: Has a lot of pain on the outside of the foot. Possible causes?

Answer: The most common cause of pain on the outside of the foot is the coating or spraining of ligaments in the ankle, as more specifically the anterior tibiofibular ligament (ATFL), which is damaged if the foot goes into excess. inversion (when the foot rolls out so that the foot leaves are inward). Other causes are nerve irritation, referenced pain from nerves in the back, cuboid syndrome, peroneal tendonitis, stress fracture, bunion / hallux valgus, cornice / callus formations or arthritis.

||| Related questions with the same answer: "Why do I have pain in the outside of the foot?", "Pain on the outside of the foot. Cause?"


Swelling under the sole of the foot against the front of the heel. What could be the diagnosis?

You often see swelling under the sole of the foot in front of the heel in connection with plantar fasciit og / eller heel spurs. The swelling is most often apparent in the acute deterioration of the aforementioned foot diagnoses and there may be obvious pressure tenderness in the affected area.

Related questions with the same answer: 'Is the swelling under the foot - what could be the reason I have swollen up?'


Q: How long does it take to get better with metatarsalgia?

Answer: It all depends on the cause and extent of the dysfunction that gives you these ailments. A musculoskeletal expert will evaluate your function and will refer you to the relevant imaging examination if necessary. It can take anywhere from a couple of days to several months - the latter is also called chronic ailment (over 3 months), and then it may be necessary with other measures such as evaluation of foot position / foot function or the like.


Why do the feet work in the toes and under the feet?

One of the most common causes of pain and pain in the feet under the foot, and especially at the front of the heel is the diagnosis we call plantar fasciit. Other possibilities are congested soft tissue and musculature.


Q: Anatomical overview of plantar nerves in the foot?

Answer: Here you have an illustration that shows the plantar nerves in the foot. On the inside of the foot we find the medial plantar nerves, on the way out to the outside of the foot we find the lateral plantar nerves - in between the toes we find the common digital nerves, these are the ones that can be affected by what we call Morton's Nevrom Syndrome - which is a kind of irritated nerve node. Morton's neuroma syndrome usually occurs between the second and third toes, or the third and fourth toes.

Anatomical overview of plantar nerves in the foot - Photo Wikimedia

Anatomical overview of plantar nerves in the foot - Photo Wikimedia


Q: Pain in extensor digitorum longus during running?

Answer: Naturally, extensor digitorum longus dysfunction may occur during running, which may be due to overload or poor footwear. It has two functions: Dorsiflexion of the ankle (toe lift) and extension (back bend) of the toes.

- Related questions with the same answer: 'Can one get pain in ekstendus digitoriu longus?'

Extensor Digitorum Longus Muscles - Photo Wikimedia

Extensor Digitorum Longus Muskelen - Photo Wikimedia


Q: Can you have pain in the extensor hallucis longus when running?

Answer: Clearly, pain can be caused in the extensor hallucis longus during running, which can be caused by, among other things, failure (maybe you overpronate?) Or simply overload (have you been running too much lately?). Features include extension of the big toe, as well as assisting role in dorsiflexion of the ankle. It is also, to some extent, a weak inversion / eversion muscle. Here is an illustration that gives you an anatomical overview:

Extensor Hallucis Longus Muscles - Photo WIkimedia

Extensor Hallucis Longus Muscles - Photo Wikimedia


Question: Overview of ligaments on the outside of the foot with photo?

Answer: On the outside of the foot / ankle we find three important ligaments that work to stabilize the ankle. They are called anterior (anterior) talofibular ligament, the calcaneofibular ligament og posterior (posterior) talofibular ligament. Ligament tension (without rupture), partial rupture or complete rupture in these can occur in the event of an inversion injury, what we in good Norwegian call 'wiggling the ankle'.

Ligaments on the outside of the foot - Photo Healthwize

Ligaments on the outside of the foot - Photo: Healthwise




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13 replies
  1. Lene Hansen says:

    Hi, 3 years ago I broke my right ankle, I was on vacation and was walking on it for 3-4 weeks before I got MRI which showed Udislocert fracture in the collum tali. Struggled for over a year with pain, when it was only relief that was the treatment, went on crutches for 3 months, and began to get pain in the opposite (western) foot, has gone with regular pain in both feet the last 2 years, and was and took MRI of the left foot, the one I did not break in January this year, which showed: Cystic change in the proximal part of MT3, appearance as an intrasosseous ganglion. You see a slightly increased fluid in the soft parts between the caput MT1, MT2, MT3, MT4 and MT5 which in interphalangeal bursitis, was a long wait time both on MRI and and get a consultation with an orthopedic surgeon.

    Was with a surgical orthopedist in May who took the MRI answers into consideration and examined my feet, which showed that I have significant pes cavus with calcaneus varus, both foot deformities are relatively ridged, due to the pain that sits on the inside of the foot in the arch and back of the foot, he thought that it also corresponded to the distal course of the posterior tibialis posterior tendon. Have been referred to get insoles, those soles were very hard and had not been able to use them, have now been and taken new prints and castings for new softer footbeds, the orthopedist talked something about an operation that sounded big and complicated as a last resort . I have a job where everyday life consists of a lot of walking and standing, and the pain eats away at the psyche and the social life after work, the pain has started to move upwards in the ankle and leg. Are there any exercises or other measures that can be implemented to have a better everyday life? Regards Lene

    • Thomas v / says:

      Hi Lene,

      This really is a complicated case you deliver here. Undislocated fracture is the same as a hairline fracture - in recent times it has been realized that the time on crutches should be of shorter duration, as it provides better and faster healing with a gradually increased load as the leg can withstand this. Prolonged relief unfortunately leads to muscle loss on important muscles and thus a higher chance of long-term ailments.

      The ganglion between MT3 and MT4 can characteristically put pressure on the interdigital nerve and provide a basis for symptoms similar to Morton's Neuroma. When you combine the various ailments and diagnoses you have, you understand why this has become a long-term and difficult problem.

      Unfortunately, we can not see that sole adjustments will be sufficient for you to get out of the vicious circle you have got stuck in.

      There is no "quick fix" to your advanced problem, but a routine consisting of foot exercises (eg toe lifts and the like), self-massage with foot roller or similar - as well as external treatment in the form of e.g. pressure wave therapy (symptom relief) or foot care may also be appropriate.

      Because as you know, it is unfortunately not the case that there is any guarantee of surgery. It is rather the case that the more advanced the procedure is, the greater the chance of after-effects and lack of effect.

      The exercises we have mentioned are boring, quite frankly, and it will take a long time before you notice the effect, but if you get routine on them and work purposefully, we are pretty sure that you can have the effect of that training.

      See examples of the foot exercises here.

  2. Victoria says:

    Hi, I'm a 12 year old and my foot has crashed into our kitchen counter. I can not stretch my toes or stand or walk - and it hurts a lot. How long can it last?

    • Nicole v / says:

      Hi Victoria,

      Here we recommend that you contact your GP for an examination - this is based on the fact that you can not stand or walk. Imaging may be necessary to rule out bone injuries or the like

      Get well.


  3. Heidi says:

    Has had pain in the right foot for over 1 year. Been in the X-ray and had heel spurs detected, but has become much worse with pain on the outside of the foot and is swollen and as an outgrowth that has come in addition and which hurts intensely. Has pain in the ankle and it sometimes feels stiff and painful to move. The pain radiates all the way up to the hip - go in the X-ray again to see what it could be.

  4. Trond says:

    Has restless legs. So you have an article about a kind of "compression support" around the foot that should press on muscles?

  5. Eva says:

    Can you tell me who I should contact when I am struggling with a toe in my foot? Occasionally sore joint and sometimes stinging. Had pain in the grate and this has subsided a bit. Is it an osteopath, homeopath, acupuncturist, physiotherapist, chiropractor or manual therapist you should go to? I've been to the x-ray to check. Sometimes I can not dance due to pain and other times it goes well. I live out in the "country". Should I have had an MRI?


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