How to relieve pain on bottom of foot

Woman with feet on top of river rocks.

Pain on the bottom of your foot is a nuisance. You'll need to give it some care and attention to prevent it from getting worse and leaving you sidelined. From home remedies to signs that you should see a doctor, we’ve compiled the need-to-know facts about bottom-of-foot pain here.

Common causes of bottom-of-foot pain

Plantar Fasciitis

Plantar Fasciitis, a common culprit of bottom-of-foot pain, occurs when the Plantar Fascia becomes inflamed. This thick tissue spans the bottom of your foot and absorbs shock while you run or walk. Repetitive motions and long bouts of standing can create micro-tears, leading to this painful inflammation. Discomfort can range from intense stabbing sensations upon standing up to duller, more persistent pain.

Unsupportive footwear

When your shoes don’t fit right or lack sufficient support, you can experience several foot problems. Your feet might become cramped, prone to excess friction, or lack proper arch support — all of which can manifest as pain in the bottom of your foot.

Overuse injuries

Dialing up your exercise frequency or intensity too quickly can take its toll on your feet. Plantar Fasciitis is one possible result of overloading your feet with too much activity. Stress fractures can also occur, in which the bones in your feet experience small fissures due to repeated impact.

Hot to relieve pain on bottom of foot with at-home solutions

Rest and ice

Rest gives your foot the time it needs to heal, while ice can help reduce inflammation and the pain that comes with it. Try to stay off your feet as much as possible while you recover. Apply ice for 15 to 20 minutes, and take 30-minute breaks between each session.

Stretching exercises

Targeted stretching exercises could help relieve bottom-of-foot pain. Try toe pulls by gently grabbing your toes and back towards your shins while seated. Practice calf stretches by leaning forward into a bent-knee position while standing, keeping your heel flat on the ground.

Fulton insoles

Insoles are a powerful tool for addressing pain in the bottom of the foot. Fulton insoles pair innovation and comfort. The design supports the arch of your foot, which helps evenly distribute pressure across your foot and off of the bottom of your foot. The insole molds to the contours of your foot to provide the support and cushioning it requires. The insoles also alleviate pain and discomfort with a layer of natural latex foam for continuous cushioning. 

When to seek medical help for pain in bottom of foot

Persistent or worsening pain

A medical professional should assess pain that doesn’t go away after several days or intensifies despite trying home remedies. Your doctor can determine the root cause of severe or prolonged foot pain and offer a tailored care plan for your condition.

Swelling or redness

Swelling and redness could be indicative of serious issues like fractures or infection. Head to a medical facility for a concrete diagnosis if these symptoms arise.

Inability to walk

When foot pain is so severe that you cannot bear any weight on it, an injury likely needs medical attention. Seek prompt care and allow a professional to evaluate your condition.

Preventative measures: Avoiding bottom-of-foot pain from the start

Wear supportive shoes

Shoes that fit well without allowing your foot to slip around are a good starting point for avoiding foot pain. However, you’ll also need support and cushioning to keep your feet healthy long-term.

Adding Fulton insoles to your shoes will ensure proper arch and heel support and keep your feet stable and comfortable, even during extended activity.

Avoid overuse

Being able to work out harder or for longer periods of time is rewarding, but aim to increase your workload gradually to avoid overuse injuries. Try the ten percent rule to safely ramp up your exercise game. This rule requires only going 10% longer, further, or heavier (in weights, for instance) than you did the previous week. Incorporate regular stretching and rest days into your routine, too.

FAQs about bottom-of-foot pain

What causes pain in the bottom of the foot?

Common reasons for pain in the bottom of your foot include Plantar Fasciitis, other overuse injuries, and ill-fitting or unsupportive footwear.

How can Fulton insoles help relieve foot pain?

By ensuring your feet are supported, in a stable position, and cushioned to absorb shock, Fulton insoles can help alleviate existing bottom-of-foot pain.  

Are Fulton insoles effective for preventing foot pain?

In addition to reducing existing pain, Fulton insoles can prevent future discomfort by giving your feet the structure and support they need for daily activities and exercise.

How do Fulton insoles help with Plantar Fasciitis?

Fulton insoles’ arch support stops the Plantar Fascia from stretching, while the natural latex foam cushions the heel and ankle to alleviate pain and avoid additional trauma. The deep heel cut helps stabilize the heel, ensuring the Plantar Fascia doesn’t overextend. 

About The Author

Libie Motchan is the co-founder of Fulton, dedicated to creating shoe insoles that enhance comfort and foot health. Since launching the company in 2021, she’s focused on transforming the way people walk and move every day.