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Pain in the bottom of your foot (arch, ball or sole) will often get better in a few weeks. See a GP if it does not improve.
If you see a GP about pain in the bottom of your foot, they may suggest trying these things:
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
use painkillers such as paracetamol or ibuprofen gel (or ibuprofen tablets if needed)
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
You can ask a pharmacist about:
See exercise video safety information
The exercises in this series of videos are suitable for most people in good health with a reasonable level of fitness.
Unless stated otherwise, they are general exercises only and are not aimed at treating any specific cause of pain or condition. Video titles and descriptions can give more information on how difficult the exercises are and who they are for.
Get advice from a healthcare professional before trying them if:
Stop the exercise immediately if you feel any pain or become unwell. If you are concerned about any symptoms, or they do not go away, get help from 111 online or call 111 for advice.
These might be signs of a broken bone after an injury.
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.
| Symptoms | Possible cause |
|---|---|
| Pain, swelling, bruising, started after intense or repetitive exercise | Sprained foot |
| Sharp, burning or shooting pain near your toes (ball of your foot), feels like a lump or small stone under your foot | Morton's neuroma |
| Sharp pain between your arch and heel, feels worse when you start walking and better when resting, difficulty raising toes off floor | Plantar fasciitis |
| No gap (arch) under your foot when you stand up, your foot presses flat on the floor | Flat feet (fallen arches) |
Do not worry if you're not sure what the problem is.
Follow the advice on this page and see a GP if the pain does not get better in 2 weeks.
If you have pain in the bottom of your foot, you might be able to refer yourself directly to services for help with your condition without seeing a GP.
To find out if there are any services in your area:
