Foot Pain: This blog provides general information about foot pain, and a few exercises you can do from home during lockdown.

How does the foot work?

The feet are made up of 26 bones and more than 33 joints arranged in columns and arches that vary in stiffness and flexibility.

The back of the foot is made up of the heel bone and the ankle. The joint that holds them together allows the foot to move from side to side. The heel is connected to the calf muscles in the lower leg by the Achilles tendon, which is the most important tendon for movement.

The middle of the foot is made up of five bones. These form the arch of the foot. These bones are connected to the front and back of the foot by muscles and the arch ligament (the plantar fascia). They act as a shock absorber when we’re walking or running.

The front of the foot is made up of the toe bones, which are connected to five long bones by joints. The joints in the toes don’t move very much.

What can cause foot pain?

There are many different causes of foot pain, but the following are two common conditions:

Plantar fasciitis

Plantar fasciitis is inflammation at the site where the fascia (a tough band of fibrous tissue) attaches under the heel bone. It’s the most common cause of discomfort around this area.

Plantar fasciitis frequently affects people with inflammatory arthritis but it can also occur in people without arthritis. Research has shown that plantar fasciitis is sometimes caused by the shortening of the Achilles tendon and that exercises to lengthen it may help.

Achilles tendinitis

Achilles tendinitis is an inflammation of the Achilles tendon at the back of the ankle. It can occur as an over-use injury in people who take part in excessive exercise or exercise that they’re not used to, but it’s also quite common in people who have some types of arthritis.

Simple Exercises To Do From Home

Achilles tendon and plantar fascia stretch

Loop a towel around the ball of your foot and pull your toes towards your body, keeping your knee straight. Hold for 30 seconds. Repeat 3 times on each foot.

Plantar fascia stretch

Sit down and rest the arch of your foot on a round object (e.g. a tin of beans). Roll the arch in all directions for a few minutes. Repeat this exercise at least twice daily.

Towel pickup

Sit down with a towel on the floor in front of you. Keeping your heel on the ground, pick up the towel by scrunching it between your toes. Repeat 10–20 times. As you improve, add a small weight such as a tin of beans to the towel.

Sitting plantar fascia stretch

Sit down and cross one foot over your other knee. Grab the base of your toes and pull them back towards your body until you feel a comfortable stretch. Hold for 15–20 seconds. Repeat 3 times.

Wall push

  1. a)  Facing a wall, put both hands on the wall at shoulder height and place one foot in front of the other. The front foot should be approximately 30 cm
    (12 inches) from the wall. With the front knee bent and the back knee straight, bend the front knee towards the wall until the calf in your back leg feels tight. Relax and repeat 10 times.
  1. b)  Repeat a) but bring the back foot forward a little so that the back knee is slightly bent. Repeat the 10 times.

What To Do After Lockdown?

These treatments are, of course, designed to help alleviate pain. If, however, you find the pain to be persistent, we would strongly recommend booking an appointment at the Sussex Foot Centre. Our specialist chiropodists and podiatrists offer the very best in podiatric care for our patients across Sussex, Surrey, Kent & Hampshire. We will be able to work out a treatment strategy which works for you. If you have any questions relating to this, please email thomas@sussexfootcentre.co.uk.

We are trusted by our clients

Great, friendly service. Would happily recommend.
J K
J K
09/05/2022
I was in so much pain with my right foot because I got a cyst in it and just found Sussex Foot Centre in google and called them for booking appointment. The person I talked with was so helpful and they offered appointment on the same day. Everybody working at this place were so friendly and experienced. At my first appointment I had a consultation with ultrasound scan and clearly described me the next steps what would solve my problem and it really reassured me because I was so scared and tired from the pain and for long waiting time on GP referrals. For the treatment, I got an appointment on next day (again so fast!!) and already when I came out from the Centre could walk much better and the pain disappeared. I am so grateful for them and still going back for regular checking and advices. I also having issues with my nails too and I am sure I could get a quick solution on those issue too! Everybody having issue with their foot please don't hesitate to get in touch with Sussex Foot Centre - just give a try and I am sure you will don't disappoint! For me honestly was a life-saver. Thank you so much!
Tundi Bodi
Tundi Bodi
03/05/2022
Highly recommended due to efficient, spotless, courteous staff with on time treatment. You could take a good step forward by using this team.
Brian Beesley
Brian Beesley
03/05/2022
Excellent podiatrist- knowledgeable, professional, caring and quick. Thanks!
Murdo Guy
Murdo Guy
25/04/2022
I can't thank this gentlemen enough. Pain in my foot had effected my whole life, no running, no water aerobics no tai chi and most of all no work as I'm a cook. Scan first visit, problem located plan worked out, return week later double appointment as we live hour away. Another scan, walk on treadmil, insole made...meanwhile he explained everything, so I could understand. I. Very impressed with the whole experience, and would recommend them to anyone
lyn murphy
lyn murphy
15/04/2022
I have had toe nail surgeries with the Sussex Foot Centre and both times have had very positive experiences. Jon provided excellent treatment and care during the surgeries and in the follow up post surgeries. Jon and Thomas were professional and friendly and they have been so flexible and accommodating with scheduling appointments, as well as providing quick responses by email and telephone. I would recommend the Sussex Foot Centre. Thank you so much!
Josephine Zamat
Josephine Zamat
08/04/2022
Jon Collins and team provide excellent patient focused, customer focused care. I have not met a better podiatrist than Jon in over 30 years in healthcare management and 10 years as a patient. As you step into reception you are welcomed with both smile and greeting. Even though it is a busy practice, changes in appointment are politely and readily managed. Forgetfulness and a missed appointment are taken in their stride! I attended first as an ”emergency” patient, three years ago. I was at the local hospital and the Sussex Foot Centre was suggested. I was seen the same afternoon. After months of hobbling, Jon treated my foot with professional skill, exuding warm reassurance. Regular attendance and treatment ensured rapid improvement. The specially created insole proved to be a boon. I have remained with Jon as my podiatrist for three years now. I can think of no reason why I should go elsewhere. I have no hesitancy in recommendinng him. When my GP asked me why I go over to Haywards Heath, my reply was that he is the best.
Malcolm Boyland
Malcolm Boyland
05/04/2022
The treatment and service from Sussex Foot Clinic was excellent and I would highly recommend them to anyone. Over the counter and home remedies had failed miserably. Investing in some professional treatment and following it through diligently was well worth it. Thank you Jon.
E M Drake
E M Drake
24/03/2022
I found The Sussex Foot Centre via Google and what a find! I started seeing Jon last summer with painful Plantar Fasciitis in both feet. With Jon’s knowledge, non invasive treatment and orthotics, I am so grateful to him for my pain free feet now! Jon and his team are so helpful, with total professionalism and extensive knowledge - I have learnt so much! Tom on reception is also so very friendly and efficient. Keep up the amazing work you all do.
Lisa Bailey
Lisa Bailey
21/03/2022
A first class service. A friendly, highly professional medical approach . I have had effective, pain-free treatment for my footcare. Highly commended.
Ollie Swan
Ollie Swan
20/03/2022