Pain in the bottom of the foot - NHS Skip to main content

Pain in the bottom of the foot

Pain in the bottom of your foot (arch, ball or sole) often gets better in a few weeks. The pain may not seem to have a cause, or it may have started after an injury. But it can also be something more serious, like a broken bone. Go to A&E if the pain becomes so severe you cannot walk.

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. It can also be caused by a lack of vitamin D or calcium, especially in children. 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
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)

If you're not sure what's causing pain in the bottom of the foot

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.

Important

If you think you may have broken your foot, do not try to treat it yourself. Contact NHS 111 to find out what to do.

How you can ease pain in the bottom of the foot

There are things you can do to help pain in the bottom of your foot:

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 need to

  • try regular gentle stretching exercises for your foot and ankle

  • use painkillers such as paracetamol or ibuprofen gel (or ibuprofen tablets if needed)

Don’t

  • 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
  • whether 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 2025
Media review due: 17 April 2028
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:

  • you are not sure if the exercises are suitable for your current level of fitness
  • you have a health problem, an injury, any symptoms, are feeling unwell, or you have had a recent health event such as a heart attack or operation
  • you have any other concerns about your health
  • you are pregnant or have recently given birth

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.

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, or your feet feel weak
  • you have diabetes and foot pain – foot problems can be more serious if you have diabetes

Urgent advice: Contact NHS 111 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

You can call 111 or get help from 111 online.

You could also go to an urgent treatment centre.

Self-refer for treatment

Information:

If you have pain in the bottom of your foot, you might be able to refer yourself directly to NHS services, such as a physio or podiatrist, for help with your condition without seeing a GP.

To find out if there are any NHS services in your area:

Page last reviewed: 11 September 2025
Next review due: 11 September 2028