Top Reasons for Unexplained Foot Pain and Solutions

Unexplained Foot pain that seems to come out of nowhere can be frustrating and even alarming. You may be limping, struggling to sleep, or just wondering why your foot hurts when you don’t remember injuring it. Foot pain without a clear cause is not uncommon and can stem from several underlying issues. As a podiatrist, I’m here to walk you through the top reasons why your foot might be hurting — even if you didn’t injure it — and give you some tips on what you can do about it.

Why Does Foot Pain Seem to Happen Out of the Blue?

Foot pain may feel sudden, but often, there’s been a gradual buildup of stress on the foot that finally reaches a tipping point. Over time, unnoticed issues can lead to “sudden” pain that catches your attention. While some types of foot pain require a podiatrist’s help, understanding the underlying cause can point you in the right direction for relief and prevention.

Let’s look at the five most common causes of unexplained foot pain.

1. Heel Pain

Back of the Heel:
Pain at the back of the heel often arises from tightness in the Achilles tendon. When the Achilles pulls excessively on the heel bone, it can cause micro-tears, bone spurs, or even bursitis (inflammation around the area). If you’re feeling persistent pain here, especially when moving or putting weight on the foot, this might be the culprit.

Bottom of the Heel:
Pain at the bottom of the heel is usually associated with plantar fasciitis. The plantar fascia is a ligament located on the bottom of the foot. It can pull on the heel bone and cause strain and pain. People with plantar fasciitis often feel intense heel pain with their first step in the morning. Luckily, plantar heel pain usually responds well to conservative treatments. But it is very important to treat this early for quick success.

 

For tips on managing plantar fasciitis, check out my video series on [How to Resolve Plantar Fasciitis].

2. Arthritis in the Foot

Throughout my career, the most common areas for arthritis in the foot often included the midfoot and big toe joint.

Arthritis at the midfoot is especially common in people with flat feet and tight Achilles tendons. Limited motion at the ankle can lead to extra stress and compensation at the midfoot. This often results in osteoarthritis. The big toe joint is another common site for arthritis. The body weight propels off this small joint during each step. Structural abnormalities, previous trauma and gout can set one up for big toe arthritis as well.

For more strategies on managing arthritis-related foot pain, see my video series on [How to Mitigate and Manage Arthritic Pain].

3. Pain in the Ball of the Foot (Metatarsalgia)

Pain in the ball of the foot, also known as metatarsalgia, can arise from joint inflammation. This occurs especially if you have hammer toes that increase pressure in this area. This pain often feels like aching or throbbing. Another common cause is a neuroma, a pinched nerve that causes sharp, burning, or stinging sensations between the toes.

Infrequently, sudden, intense pain in this area might be due to a stress fracture in the metatarsals. If you’re experiencing intense pain with swelling on the top of the foot, it’s important to see a doctor, as stress fractures may not appear on X-rays immediately.

For more on how to manage neuromas, watch my videos on [Neuromas and Ball of Foot Pain].

4. Foot Deformities

Foot deformities like bunions, hammer toes, or tailor’s bunions usually cause pain in two ways: from joint alignment issues or pressure from shoes. While surgery is typically the only way to correct these deformities long term, conservative treatments can sometimes relieve pain.

It’s worth noting that not all deformities are painful. Many people live comfortably with bunions and hammer toes .

5. Nerve Disorders (Neuropathy)

Foot pain that involves numbness, tingling, stinging, or burning is often related to nerve dysfunction or neuropathy. This kind of pain, which is typically worse at night, results from systemic issues affecting nerve health and can be long-lasting. The most common cause of neuropathy is diabetes mellitus.

For more information on treating neuropathy, check out my video series on [Neuropathy Treatments].

Three Simple Ways to Prevent Foot Pain

After seeing countless patients with foot pain, I’ve identified a few simple steps that can help you prevent foot problems from developing in the first place.

1.     Avoid Worn-Out Shoes: Wearing old or ill-fitting shoes can cause excess strain on the feet, leading to pain over time. Choose well-fitting shoes with an anatomical toe box to keep your feet supported and comfortable. A stretchy mesh upper helps my patients with forefoot deformities like hammer toes and bunions as well.

2.     Maintain a Healthy Weight (Especially Avoiding Rapid Weight Gain): Extra weight puts added stress on the feet, which can lead to pain and inflammation, particularly if weight is gained quickly. Fast weight gain can impact your feet as your foot structures need time to adapt to the added stress and strain properly.

3.     Do Eccentric Achilles Loading Exercises Daily: Keeping your Achilles tendon healthy and maintaining good ankle range of motion can prevent many foot problems. Try this simple exercise: Stand on the edge of a step, holding onto something for balance, with the ball of your foot on the step and your heel hanging off. Slowly lower your heel below the step and hold for a few seconds, then slowly rise onto your toes. This exercise helps keep the Achilles strong and flexible. Check out my video on how to do eccentric achilles loading exercises .

I hope that by understanding the causes of your sudden foot pain, you’re one step closer to managing and stopping the pain. As always, it best to see a podiatrist to pinpoint the problem and get personalized advice. Your feet work hard every day, so a little extra care goes a long way!

Thanks for reading and here’s to your best foot forward!

Melissa Gaffney, DPM