Foot Pain: What Does the Feet Good in Everyday Life

Our feet carry us through thousands of steps every day, and that is exactly why we quickly notice when something is wrong. Whether a pulling under the heel in the morning, a burning in the forefoot after standing for a long time or a stabbing pain when rolling off: foot pain has many faces and just as many causes. This guide puts into context what can be behind aching feet, when a visit to the doctor is advisable and which everyday steps, nutritional building blocks and nutrients have a connection to resilient, mobile feet.

What's behind foot pain

The foot is a delicate structure made up of 26 bones, numerous joints, tendons, ligaments and muscles. Pain can arise at very different points, and the location often already gives an indication of the possible cause.

Heel pain is common, for example from an irritated sole tendon, which many know as an irritation of the plantar fascia. Typical here is a stabbing start-up pain with the first steps in the morning. In the forefoot, malpositions such as a hallux valgus, a splay foot or irritated nerves between the metatarsal bones make themselves felt. Stiff, worn joints tend to indicate osteoarthritis, while redness, warmth and swelling suggest inflammatory processes.

Contributing factors are permanently tight or hard footwear, high heels, a lot of standing on hard floors, excess weight as well as a sudden increase in load, for example when running or hiking. The shape of the foot also plays a role: fallen, splay and flat feet change the statics and shift the load to points that are not made for it. Because the foot absorbs a multiple of the body weight with every step, even small mis-loadings have a noticeable effect over time.

When you should get a medical assessment

Temporary foot pain after a long day is usually harmless. In some cases, however, a medical assessment is important. Have persistent complaints clarified medically; this does not replace medical advice.

• pain that lasts longer than two to three weeks or increases
• marked swelling, warmth or redness of a joint or of the whole foot
• severe pain after twisting, a fall or an impact
• numbness, tingling or a feeling like fallen-asleep toes
• open areas, poorly healing wounds or pain with known diabetes
• pain at rest or at night that disturbs sleep

A family doctor's, orthopaedic or podiatric practice can clarify where the complaints come from and point out suitable measures, for example insoles, physiotherapy or appropriate footwear.

What you can do in everyday life

Many cases of foot pain improve when the feet are relieved and at the same time strengthened. Good footwear and targeted exercises often make the biggest difference here.

• Suitable shoes: Comfortable shoes with a stable sole, good support and enough space for the toes relieve the foot. High heels and tight models press on the forefoot.
• Have insoles checked: Individually fitted insoles can compensate for mis-loading and bring the foot into a more favorable position.
• Foot gymnastics: Curling the toes, circling the foot, gripping a cloth with the toes or rolling a small ball under the sole strengthens the foot muscles.
• Stretching: Gently stretching the calf and sole of the foot, especially in the morning, can ease the start-up pain at the heel.
• Dose the load: Increase new distances slowly and avoid hard surfaces, instead of overtaxing the feet with a long tour.
• Keep an eye on weight: Less body weight means less load with every step.

Anyone who stands a lot does the feet a favor with a soft mat, changing stance and short breaks. Walking barefoot on a soft surface trains the small foot muscles, but should be built up slowly. When buying shoes it is worth going in the late afternoon, when the feet are slightly swollen, and paying attention to a sufficiently wide toe box. With malpositions such as a hallux valgus, soft materials without pressing seams additionally help. It is also important to increase new loads slowly: anyone who walks or hikes more again after a longer break better gives the foot joints time to adapt, instead of overtaxing them with a long tour. In the evening, a warm foot bath, gently elevating the legs and a light self-massage of the sole of the foot are often perceived as pleasant.

Nutrition that does the feet good

A balanced, plant-focused diet provides building blocks for connective tissue, tendons and bones and supports a healthy body weight. The Mediterranean diet has proven itself.

• plenty of vegetables, fruit, legumes and whole grains
• high-quality plant oils such as olive and rapeseed oil
• sea fish as a source of omega-3 fatty acids, one to two times a week
• nuts and seeds in moderate amounts
• sufficient fluids throughout the day
• little sugar and few heavily processed foods

This way of eating supports the entire musculoskeletal system and helps to keep the weight in a healthy range. Especially with the load-bearing foot joints, every kilo less pays off directly, because when walking and even more so when climbing stairs a multiple of the body weight acts on the feet. Omega-3 fatty acids from fatty sea fish as well as from linseed and rapeseed oil deserve special attention here, as does a colorful selection of vegetables and fruit spread over the day. Anyone who already pays attention to a balanced, little-processed diet at the same time lays a good foundation for bones, tendons and muscles that stabilize the foot with every step.

Nutrients and plants with a connection to feet and joints

Some nutrients, according to the approved EU statements, contribute to structures that are important for resilient feet. These statements refer to normal body functions, not to the treatment of foot pain.

• Vitamin C contributes to normal collagen formation for the normal function of cartilage and bones.
• Manganese contributes to normal connective tissue formation.
• Copper contributes to the maintenance of normal connective tissue.
• Vitamin D contributes to the maintenance of normal bones and to normal muscle function.
• Calcium is needed for the maintenance of normal bones.
• Magnesium contributes to normal muscle function.

A good basic supply of the nutrients mentioned supports bones, connective tissue and muscles in their normal function. With vitamin D it is worth looking at the supply in the dark months, since the skin can then hardly form its own vitamin D; whether a deficiency exists is clarified by a medical blood value. From traditional use, frankincense and turmeric are also often mentioned for joint topics; for these plants there are no approved EU health claims, and they replace neither exercise nor suitable footwear.

Honestly assessed

No remedy replaces well-fitting shoes and strengthened feet. Best documented are suitable footwear, targeted foot exercises, dosed load and a healthy body weight. Individually fitted insoles and physiotherapy can additionally ease everyday life. A balanced diet and a good nutrient supply form the basis on which these measures work. Food supplementation can round off this basis, but replaces neither suitable shoes nor medical support. Anyone who stays realistic and uses several small adjusting screws is more likely to stick with it and often gets the furthest in everyday life.

Suitable products from Scheunengut

Anyone who wants to specifically supplement the joint-related nutrient supply will find at Scheunengut Glucosamin & Chondroitin optimiert mit Vitamin C. The formulation combines the cartilage building blocks glucosamine and chondroitin with vitamin C, which contributes to normal collagen formation for the normal function of cartilage and bones. This allows a conscious, movement-oriented routine for the feet to be sensibly supplemented. The focus here remains on suitable footwear, targeted foot gymnastics, dosed load and a healthy body weight; the nutrient supply rounds off this foundation without replacing it.

Frequently Asked Questions (FAQ)

Why do my feet hurt in the morning?

A stabbing pain at the heel with the first steps in the morning often indicates an irritated sole tendon. Overnight the tissue shortens, and when you first step down it is suddenly stretched. Gentle stretching of the calf and sole of the foot before getting up as well as good footwear are often perceived as helpful here.

Which shoes are sensible with foot pain?

Comfortable shoes with a stable sole, good support and enough space for the toes relieve the foot. High heels and tight models press on the forefoot and intensify complaints. Individually fitted insoles can additionally compensate for mis-loading.

Which exercises help with aching feet?

Foot gymnastics such as curling the toes, circling the foot, gripping a cloth with the toes or rolling a small ball under the sole strengthens the foot muscles. In addition, joint-friendly movement such as cycling or swimming keeps the feet fit without loading them heavily.

Can excess weight intensify foot pain?

Yes, because when walking and climbing stairs a multiple of the body weight acts on the feet. Every kilo less relieves the load-bearing foot joints directly. A balanced, plant-focused diet supports a healthy weight.

When should I see a doctor with foot pain?

With pain that lasts longer than two to three weeks, with marked swelling, warmth, redness, numbness or tingling you should have it clarified medically. This applies especially after twisting or a fall as well as with known diabetes and poorly healing wounds.