Foot and ankle pain: Complete Guide

Pain in the foot or ankle can limit walking, sports, and daily activities. This guide outlines nine possible conditions, their symptoms, and their treatments. Treatment depends on the cause and severity of the pain. Physical therapy can relieve many of these conditions and help you resume your activities. To learn more about this field, check out our comprehensive guide to physical therapy and its therapeutic approaches. Our physical therapy guide for foot and ankle pain explains the treatment process.

What Causes Foot and Ankle Pain?

Les douleurs au pied et à la cheville peuvent venir d’une blessure, d’efforts répétés, d’un problème articulaire ou d’une irritation nerveuse. L’évaluation recherche la cause et les soins appropriés. Pour situer les structures, consultez notre page sur l’anatomie du pied.

The foot consists of bones, joints that allow them to move, muscles, tendons, and ligaments. Tendons connect muscles to bones. Ligaments connect bones to one another and help stabilize the joints. ^{1, 2}

Your feet support your weight when you are standing. They also absorb the forces generated by walking, running, and jumping. The intensity and frequency of these forces vary depending on the activity, speed, and terrain. This amount of force is called the load on the foot.

Depending on the diagnosis, the items to be examined may include:

• Change in physical activity: increasing the duration, intensity, or frequency of exercise, especially if symptoms appear after this change.

• Injury: sprain, fracture, or blow to the foot.

• Foot shape and movement: factors to examine during the activity that causes pain, without attributing the cause of the pain to shape alone.

• Uncomfortable shoes: shoes that are too tight, high heels, or worn-out soles that make your symptoms worse.

• Joint or tendon problems: osteoarthritis, which affects the tissues of a joint, or tendinopathy, a painful condition affecting a tendon.

• Nerve problem: pressure or irritation that can cause pain, tingling, or a loss of sensation.

The forefoot, near the toes, is a common site of pain. A review compiled studies of adults aged 45 and older. It estimates that frequent pain affects the foot in about 24% of these adults and the ankle in about 15%. The toes and the forefoot were the most commonly affected sites. ³ Calf pain typically occurs in the back of the leg, between the knee and the ankle. Our guide to calf pain explains its causes and treatments.

What is plantar fasciitis and how does it manifest?

Plantar fasciitis is a condition affecting the tissue under the foot that causes pain under the heel, often when taking the first steps in the morning or after resting. This tissue, called the plantar fascia, connects the heel to the forefoot and supports the arch of the foot. ⁴ Our page on plantar fasciitis and Lenoir’s spur explains possible treatments.

Plantar fasciitis is a common cause of heel pain ⁵. A physical exam helps distinguish it from, among other things, a nerve problem or a stress fracture—a small crack caused by repeated strain. ⁴

How can you recognize plantar fasciitis?

The pain often occurs under the heel, near where the fascia attaches. Possible landmarks include:

• Severe morning pain: The first few steps after waking up can be the most painful.

• Pain After Inactivity: Getting up after sitting for a long time causes pain

• Improvement at the start of walking: the pain may subside after a few minutes, then return with prolonged exertion.

• Worsening at the End of the Day: After a lot of walking or standing

The plantar fascia helps support the arch of the foot and transmit forces during walking. In plantar fasciitis, its fibers may undergo changes, and signs of inflammation may also be present. The term “fasciitis” alone does not fully capture all the changes in the tissue. ⁴

Who is at risk for plantar fasciitis?

Plantar fasciitis is associated with limited ankle mobility, running, and long periods of standing at work. A high body weight relative to height is also associated with this condition in studies of non-athletic individuals. These factors help guide the evaluation; none alone is sufficient to confirm the diagnosis. ⁴

What is the treatment for plantar fasciitis?

Non-surgical treatments typically combine exercises, activity advice, and, if necessary, manual techniques. The 2023 practice guidelines recommend stretching the plantar fascia and calf to reduce pain. They also recommend resistance exercises for the muscles of the foot and ankle. ⁴

If your heel pain persists, a physical therapy evaluation can help determine your needs.

What is an ankle sprain and how is it treated?

An ankle sprain is a stretching or tearing of the ligaments; treatment involves protecting the ankle and gradually restoring movement, strength, and balance. The severity of the injury determines the level of support needed. ² Our article “How to Manage My Ankle Sprain” details these steps.

L'entorse latérale de la cheville touche les ligaments du côté externe; son examen sert à préciser la stabilité, la marche et les besoins de protection.

The 2014 review included 181 prospective studies, which track people over time rather than looking back ⁶. It concluded that lateral sprains are the most common type of ankle sprain. The number of new cases—known as incidence—varies by gender, age, and activity.

How does an ankle sprain happen?

A lateral sprain can occur when the foot rolls inward and overstretches the ligaments on the outer side. This movement is called inversion. ^{1, 2} In everyday language, this is referred to as “spraining your ankle.”

Typical circumstances include:

• Walking on an uneven surface

• Landing awkwardly after a jump

• Changing direction quickly in a sport

• Wearing unstable shoes (high heels)

• Tripping while going down stairs

What are the different grades of sprains?

Grades describe the severity of the ligament injury. Grade 1 corresponds to a sprain with small tears. Grade 2 corresponds to a partial tear. Grade 3 corresponds to a complete tear. The healthcare professional interprets these grades based on pain, swelling, walking ability, and ankle stability. ²

How to treat an ankle sprain?

After a sprain, some people continue to experience pain or a feeling that their ankle is giving way. This condition is referred to as chronic instability when the problem persists. A 2016 review estimates that approximately 20% of people develop this persistent instability, known as chronic instability ⁷. It distinguishes the sensation of the ankle giving way from excessive play between the bones, which is related to the ligaments. This estimate varies depending on the population and the definitions used. Balance and movement control exercises, as well as ankle braces, help prevent another sprain. ⁸ Our sports injury program can support your gradual return to activities.

Physiotherapy treatments for ankle sprains are detailed in our physiotherapy guide.

What is Achilles tendinopathy, and what factors can contribute to it?

Achilles tendinopathy is a painful condition affecting the tendon behind the ankle, which can be caused by changes in training, previous injuries, or certain health issues. The Achilles tendon connects the calf muscles to the heel. It transmits the force generated by these muscles during walking, running, and jumping. ⁹ Our guide to Achilles tendinopathy explains the exercises.

The location of Achilles tendon pain—at the attachment to the heel or a few centimeters higher—affects the range of motion during an exercise, known as amplitude. The term “tendinopathy” avoids the assumption that all tendon pain is caused solely by inflammation. ^{10, 9}

How to recognize Achilles tendinopathy?

Possible reference points include:

• Pain at the back of the heel or a few centimeters higher

• Morning stiffness in the tendon

• Pain at the start of activity that subsides and then returns

• Visible thickening of the tendon

• Sensitivity to touch

There are two main types:

• Medial portion tendinopathy: Pain located 2 to 6 cm above the heel.

• Insertional tendinopathy: Pain directly at the point where the tendon attaches to the calcaneus (heel bone). A bony growth visible on an X-ray is not sufficient to explain the pain.

What are the causes of Achilles tendinopathy?

Achilles tendinopathy can develop when several factors alter the tendon’s ability to withstand stress. Changes in training, past injuries, certain medications, and overall health can all play a role. The 2024 guide notes that the exact causes remain poorly understood. ⁹

Factors to consider in your situation include:

• Rapid increase in training intensity or volume

• Calf strength and ankle mobility, which help in adapting the exercises

• Shoe Comfort and Recent Design Changes

• Changes in terrain, slope, or session frequency

• Age, previous injuries, medications, and health conditions that may affect exercise tolerance

How to treat Achilles tendinopathy?

Exercises that gradually increase the load on the tendon are a recommended initial treatment for tendinopathy of the middle portion of the tendon. They can reduce pain and improve the ability to walk or participate in sports. ⁹ A review of 21 trials involving 994 participants reports a pain-relieving benefit for eccentric exercises—performed by slowing the descent of the heel—compared to certain passive physical treatments. It does not show a clear pain-relieving benefit compared to other exercises. Its findings regarding the ability to perform activities vary widely across studies. ¹¹ A descent below the level of a step may be appropriate for the midfoot. This range of motion should be adjusted when pain is located at the heel attachment.

What is a heel spur and does it really cause pain?

Lenoir's spur (or heel spur) is a bony growth that forms on the calcaneus, the heel bone.

Is a heel spur the cause of my pain?

The relationship between Lenoir's spine and pain is complex. The available observations suggest that Lenoir's spine should be interpreted with caution:

• The size of the thorn alone does not explain the intensity of the pain.

• The spine alone is not sufficient to identify the structure contributing to the symptoms.

It may be present in people who are not experiencing pain. The image must therefore be interpreted in conjunction with the symptoms and physical examination. Among 74 people with unilateral plantar fasciitis, a bone spur was visible in 85.1% of the painful feet ¹². The bone spur was also present in 71.6% of the opposite feet, which remained pain-free. The presence of the bone spur alone did not, therefore, explain the symptoms.

Another X-ray study compared people with and without a heel spur. A heel spur was associated with more foot pain, but it could also be present without causing pain and did not prove to be the cause of the symptoms. ¹³ People with heel spurs also reported greater difficulty with activities that involve the foot ¹³. The authors note that a heel spur may indicate other associated problems, without itself being the cause of the pain.

A single image alone does not determine treatment; symptoms and a physical examination of the foot remain essential. ¹⁴

How are heel spurs treated?

Treatment targets the source of pain identified during the examination. When plantar fasciitis is the cause of the pain, exercises, adjustments to daily activities, and shoe inserts can help. It is generally not necessary to remove the bone spur to treat this pain. ^{4, 14}

What are shin splints (tibial periostitis) and why do they affect runners?

Tibial periostitis is exercise-induced pain along the inner edge of the tibia, the large bone in the lower leg, often associated with repetitive movements or an increase in training volume among runners. It can also affect dancers and other athletes. ¹⁵ Our article “Why Do I Keep Getting Injured While Running?” explains how to adjust the intensity of your workout.

The page on tibial periostitis explains how to evaluate pain that extends over several centimeters along the inner edge of the tibia. More localized pain may suggest another cause, such as a stress fracture, but is not sufficient to confirm it. ¹⁶

Tibial periostitis is a common injury among long-distance runners. This condition can occur when repeated stress exceeds the tissues’ ability to recover. A 2013 review, which synthesizes the results of several studies, reports that it affects 5% to 35% of runners ¹⁷. It links the risk to several personal factors and movement patterns, without identifying a single cause.

Our physical therapy guide describes how to gradually resume physical activity after tibial periostitis.

What diagnoses should be considered when a patient presents with shin pain?

"Shin splints" is a common term for medial tibial stress syndrome. However, pain in the shin may have other causes that need to be distinguished:

• Medial tibial stress syndrome: the medical term for tibial periostitis, also known as “shin splints.” The pain typically extends along the inner edge of the tibia.

• Compartment syndrome: Excessive pressure builds up within a compartment containing muscles. The form that appears suddenly can damage muscles and nerves; it is a medical emergency. Another form occurs during exertion and usually subsides with rest. ¹⁸

• Stress fracture of the tibia: a crack in the bone caused by repeated stress. Even before the crack forms, the bone may already be painful when under stress.

How to recognize shin splints?

Typical symptoms of Medial Tibial Stress Syndrome include:

• Pain along the inner edge of the shin bone (over several centimeters)

• Pain that appears during or after exercise

• Diffuse tenderness to the touch

• Improvement with rest, returns with activity

Signs that require urgent evaluation:

Consult immediately if you have:

• Sudden, very severe pain, or pain that worsens rapidly despite rest

• Significant leg swelling that increases rapidly

• Resting pain that becomes intense

• Numbness or weakness in the foot

These signs may indicate acute compartment syndrome. Do not wait until all of them are present to seek urgent evaluation. A very stiff and hard leg, a cold or pale foot, or severe pain when moving the toes may also accompany this medical emergency. ^{18, 19}

Does physical therapy work for foot and ankle pain?

Physical therapy can reduce pain and improve walking after a sprain, plantar fasciitis, or Achilles tendinopathy. Treatment combines tailored exercises, guidance, and, when appropriate, manual therapy. ^{9, 8, 4}

For plantar fasciitis, stretching and manual therapy are among the recommended treatments. For the midportion of the Achilles tendon, several forms of progressive strengthening can reduce pain and improve function; heel drops are not the only option. ^{4, 9}

To see what treatment actually involves, check out our guide to physical therapy for foot and ankle pain.

Recovery also depends on the severity of the problem. A mild sprain may allow for improvement within a few weeks; a more serious injury or a tendon that has been painful for a long time may take several months ^{.2, 9} A suspected fracture first requires a medical evaluation and, if necessary, protection of the bone. ²⁰

An assessment is used to clarify the diagnosis, the risks, and the activities affected.

What is hallux valgus (bunion) and can it be treated without surgery?

Hallux valgus is a deviation of the big toe toward the other toes; non-surgical treatments can reduce pain and improve comfort when wearing shoes. This deviation often forms a bump called a “bunion.” Wide-toe shoes, bump guards, certain exercises, and supportive insoles are options worth discussing. ^{21, 22}

This condition is common among adults and becomes more common with age. Prevalence is the proportion of people affected at a given time. Based on a synthesis of studies, the 2010 review estimated the prevalence at 23% among adults aged 18 to 65 ²³. It rises to 35.7% after age 65 and is higher among women. Correcting the deformity remains uncertain: in the 2022 review, pain relief appears more likely than a change in the angle of the big toe ²⁴. Four studies in that review nevertheless report a significant reduction in the angle with certain non-surgical treatments. The confidence in the body of evidence remains low, and these treatments do not guarantee that the toe will straighten.

Why does hallux valgus develop?

Several factors can contribute to hallux valgus, including bone structure, heredity, and the flexibility of the tissues that stabilize the big toe. Footwear can also affect pressure distribution and symptoms. ²⁵ The following factors may be relevant:

• Heredity: Bone structure and tissue flexibility can run in families and contribute to the deviation. These are just a few of the possible factors. ²⁵

• Female population: A review of 76 studies, involving nearly 497,000 participants, estimates that approximately 30% of women and 13% of men have hallux valgus. These percentages are based on a pooled analysis of the studies; they vary by population and increase with age. ²³

• Tight Shoes: Tight shoes can increase pressure and discomfort on the bunion

• Flat feet: The arch of the foot is low. This condition may or may not be accompanied by hallux valgus; it alone is not enough to explain the pain.

• General health: A factor to consider when tailoring care, though it does not, on its own, explain the deformity.

What are the symptoms of a bunion?

Symptoms vary depending on severity:

• A visible bump on the side of the foot

• Pain on the bump, especially when wearing shoes

• Redness and inflammation

• Corns or calluses: areas where the skin becomes thicker

• Difficulty finding comfortable shoes

• Overlapping toes in advanced cases

How to treat a bunion without surgery?

Non-surgical treatments aim to reduce pain and make it easier for you to go about your daily activities. Physical therapy can address symptoms, function, and footwear choices, and aids such as toe spreaders or wide-toe shoes are sometimes used in addition. Certain exercises combined with a support strap or an orthotic device may also modestly reduce the angle of deviation of the big toe. ²² This review of 11 trials involving 401 participants focuses on mild to moderate deformities; the authors call for higher-quality and larger-scale studies. Surgery remains an option if pain persists despite non-surgical care. ²¹

What is metatarsalgia and how can it be relieved?

Metatarsalgia is pain under the forefoot, near the base of the toes, which can be relieved by wearing appropriate shoes, using shoe inserts, and reducing impact. A 2021 review describes it as a common reason for seeking medical care, particularly among middle-aged women ²⁶. This term refers to the painful area; the specific cause determines the treatment. ²⁷ The metatarsals are the long bones behind the toes. Their rounded ends, called metatarsal heads, provide support under the forefoot. Our article on running shoes helps you choose a comfortable pair.

The evaluation of metatarsalgia focuses in particular on identifying problems with the joints, nerves, skin, or bones. A stress fracture requires different treatment than pain caused by shoes that are too tight. ^{27, 16}

Physiotherapy treatments for metatarsalgia—including the selection of shoes, pads, and exercises—are detailed in our physiotherapy guide.

What are the causes of metatarsalgia?

Pain in the forefoot can have several causes. Factors to consider include:

• Weight and pressure distribution: The weight borne by the foot can contribute to pressure, along with activity level, walking speed, and footwear.

• Inappropriate shoes: High heels, hard soles

• Pied creux : une courbure élevée sous le pied peut répartir les pressions autrement, sans suffire à confirmer la cause de la douleur.

• Hallux valgus: May be associated with a different distribution of weight-bearing, without establishing the cause of the pain

• High-impact activities: Running, jumping, dancing

• Pad under the foot: The thickness of the tissue that cushions the foot can change with age; the exam determines whether this contributes to the symptoms.

How to recognize metatarsalgia?

Typical symptoms include:

• Pain under the ball of your foot, as if you're walking on pebbles

• Burning sensation or sharp pain

• Worsens when walking, especially barefoot

• Corns or calluses under the ball of your foot

• Improves with rest

What is Morton's neuroma and how can you recognize it?

Morton's neuroma is a painful thickening around a nerve that runs between the bones of the forefoot. It can cause a burning or tingling sensation in the toes. It is not a true tumor. One review reports a ratio of about five women to one man and an average age of about 50 at the time of surgery, based on the populations studied. ²⁸

Our physical therapy guide compares non-surgical options and injections for Morton's neuroma.

If symptoms persist, a doctor can help you weigh your options, their benefits, their risks, and the treatments you have already tried.

What are the symptoms of Morton's neuroma?

Typical symptoms include:

• Sharp or burning pain between the toes

• Feeling like you're walking on a bump or a pebble

• Numbness or tingling in the adjacent toes

• Worsens with tight shoes

• Relief when removing shoes and massaging the foot

The pain may feel like an electric shock and spread to the neighboring toes.

What is a foot stress fracture and who is at risk?

A stress fracture of the foot is a small crack in the bone caused by repeated stress, often resulting from an increase in training intensity or bone fragility. It can affect athletes, but it can also occur during everyday activities if the bones are fragile. ²⁰ Our article “How to Start Running Without Getting Injured” provides guidelines for progressing.

In athletes, the metatarsals—the long bones of the forefoot—are among the most common sites of stress fractures. A 2017 review indicates that the most common stress fractures of the foot and ankle involve the second and third metatarsals ²⁹. The posteromedial tibia—the back of the inner edge of the leg—and the calcaneus, the heel bone, are also among the common sites.

Les fractures de stress des métatarses demandent des soins adaptés à l’os atteint et à sa capacité de guérison. La page de l’American Academy of Orthopaedic Surgeons sur les fractures de stress du pied et de la cheville²⁰, en anglais, explique ces différences.

How does a stress fracture develop?

Bone continuously renews part of its tissue. Repeated stress can cause small lesions to form faster than the bone can repair them. This process can progress to a fracture. Fragile bones can also fracture under stress that is normally well tolerated. ^{20, 16}

Topics discussed during the evaluation may include:

• Rapid increase in training volume

• Anterior Stress Fracture and Conditions for Healing

• Insufficient dietary intake to meet the demands of physical activity and recovery

• Weaker bones, such as those affected by osteoporosis

• An eating disorder or a prolonged absence of menstrual periods, which require medical evaluation

• Foot shape alone is not enough to determine an individual's risk

• Changes in footwear or playing surface should be considered in conjunction with changes in training

For runners, the professional assesses distance, intensity, recent changes, and recovery periods. He or she may also recommend a medical or nutritional evaluation if a hormonal, dietary, or bone-related issue is suspected. ^{20, 16}

A review compared runners with and without a history of stress fractures. There was no clear difference in the vertical force exerted against the ground between the groups. However, the rate at which this force was applied was higher in the group that had experienced a fracture. This association does not prove the cause of a fracture in an individual. ³⁰

One study directly measured deformations of the tibia in a single man. Certain shear stresses between parts of the bone were higher during jumping in place and jumping on stairs than during running up stairs. This experiment does not allow for a comparison of the risk of injury across all these activities in the general population. ³¹

How to recognize a stress fracture?

A stress fracture can cause localized pain in a bone, which worsens with weight-bearing. The pain may develop gradually and then persist after activity or even at rest. The sequence and intensity of symptoms vary; no single sign is sufficient to confirm the diagnosis. ^{20, 16}

• At first, sometimes: pain during activity.

• As the condition progresses: pain that may become more intense and persist after physical activity.

• Symptoms to have evaluated: pain at rest or localized tenderness over the bone—don’t wait until the condition has progressed to an advanced stage.

A stress fracture often occurs without a fall or impact. Seek medical attention promptly if you suspect one, and stop running or jumping until you’ve been evaluated. ²⁰

Significant pain when you put weight on your foot requires an evaluation. Tests using an ultrasound machine or the vibrations of a tuning fork—a small metal instrument—are not sufficient to confirm or rule out a stress fracture. The healthcare professional will determine which imaging tests are necessary. ³²

A normal X-ray at the outset does not rule out a stress fracture. In a review, X-rays detected only 12 to 56 percent of existing fractures, depending on the study. Magnetic resonance imaging (MRI) produces detailed images of the bone and can detect a lesion earlier when uncertainty persists. ³³

What is the treatment for a stress fracture?

The treatment protects the bone while it heals and then gradually reintroduces weight-bearing. The location and severity of the fracture determine whether crutches, a boot, immobilization, or surgery are needed. ^{20, 16}

When should I seek help for my foot or ankle pain?

You should seek urgent medical attention if the pain in your foot or ankle is very severe, if you are unable to walk, or if your foot has changed shape, even without a known injury. Other signs requiring urgent care are detailed below. ^{27, 34} For milder pain that recurs and interferes with your daily activities, a physical therapy evaluation may help.

Pain in the foot or ankle isn't always an emergency. However, certain symptoms require prompt evaluation.

Seek immediate medical attention if you experience any of the following symptoms:

• Your foot or ankle has changed shape, even without a known injury

• You are unable to walk, even if you have no known injury, or the pain is very severe

• Significant swelling increases rapidly, especially if the leg becomes very tight or stiff

• Leg pain appears suddenly and becomes very severe, or worsens despite rest

• Your foot is warm, swollen, and painful, or you have foot pain accompanied by a fever or chills

Also seek urgent care if an injury is accompanied by a cracking or grinding sound, or if the pain causes dizziness, nausea, or the feeling that you are about to lose consciousness. ^{27, 34} A cold or pale foot, or one that feels numb or weak, may also require urgent evaluation, especially if accompanied by severe leg pain. ¹⁹

Pain that persists, recurs, or increasingly limits your activities also warrants a doctor’s visit. If you have diabetes, seek medical advice promptly if you experience new foot pain. ²⁷

Consult a professional within the next few days if you have:

• Pain that wakes you up at night

• Persistent numbness or tingling, without the urgent symptoms described above

• Difficulty walking normally, while still being able to walk

• Significant bruise with no blow or injury to account for it

Seek non-urgent consultation if you have:

• Recurrent mild pain that affects your activities

• Questions about injury prevention

• Need advice on footwear or orthotics

How to prevent foot and ankle pain?

Our physical therapy guide covers how to choose shoes and how to progress through your training.

Nutrition, bone health, and recovery can all be part of your plan. If your weight is contributing to difficulties with weight-bearing, you can discuss this with your healthcare professional, keeping your goals in mind. A diet that doesn’t provide enough nutrition for your activities also deserves special attention. ¹⁶

If your foot or ankle pain is affecting your daily activities, our physical therapists can assess your condition and discuss treatment options.

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