Foot Pain Chart: What Your Pain Location Might Mean

This condition affects the extensor tendons, which help you lift your toes and run along the top of your foot. Overuse, walking long distances, or wearing tight or unsupportive shoes can irritate these tendons, leading to inflammation and pain that often worsens with activity or direct pressure (like snug shoelaces). You might also notice mild swelling or discomfort when pointing your toes.

The long bones on the top of the foot (called metatarsals) are vulnerable to small cracks caused by repetitive stress, especially in runners, dancers, or military recruits. Unlike a sudden break, stress fractures develop gradually and tend to cause a dull, persistent ache that worsens with weight-bearing or high-impact activity. The pain typically localizes to a specific spot and may come with mild swelling.

The midfoot contains several small joints that can become stiff or arthritic over time, particularly in people with flat feet or past foot injuries. Pain often flares during or after walking, especially when pushing off the ground. It can feel like a deep ache across the top of the arch and may be accompanied by limited flexibility or crunching sensations when the foot moves.

This is a form of arthritis that leads to stiffness and pain in the big toe joint, especially during walking or toe-off motions. Over time, the joint cartilage wears down, making the toe harder to bend. Pain often worsens with activity and may be accompanied by swelling or a bony bump on top of the joint.

Gout is a type of inflammatory arthritis caused by uric acid crystal buildup in the joint. It often targets the big toe and can come on suddenly, causing intense pain, redness, heat, and swelling. Even light pressure from a bedsheet can feel unbearable during a flare.

A bunion forms when the big toe gradually shifts inward, causing the joint at its base to stick out. This misalignment leads to joint pain, pressure, and irritation, especially in snug shoes. Bunions may also limit the toe’s range of motion and cause swelling or skin thickening over the joint.

The leading cause of bottom-of-foot pain, especially heel pain, is plantar fasciitis. It happens when the thick band of tissue that supports your arch (the plantar fascia) becomes irritated, usually from overuse, tight calf muscles, or poor footwear. The pain tends to be sharpest in the morning or after long periods of rest, then improves slightly with movement, but it can flare up again later in the day.

A heel spur is a bony growth that can develop where the plantar fascia attaches to the heel bone. On its own, a spur might not cause symptoms, but it can aggravate the surrounding tissue and worsen plantar fasciitis-type pain, especially during weight-bearing activities.

This condition is essentially the foot’s version of carpal tunnel. It occurs when the tibial nerve becomes compressed near the ankle, resulting in tingling, burning, or aching sensations along the bottom of the foot. Pain may increase with walking or standing and improve with rest.

Over time or with prolonged standing, the natural padding on the bottom of the foot can wear down. This loss of cushion, especially in the heel or ball of the foot, can make walking feel like stepping on hard pavement, particularly when barefoot or in thin-soled shoes.

If your arches are collapsing or flattening over time, the spring ligament (a key stabilizer of the arch) can stretch or tear, leading to arch pain. This often causes soreness, fatigue, or aching along the inside of the foot, especially after long periods of standing.

The tibialis posterior tendon helps support your arch. When it becomes inflamed or overstretched, it can lead to pain on the inner side of the foot and contribute to a fallen arch. Over time, this can change the shape of your foot and create more widespread discomfort with walking or activity.

The peroneal tendons run behind the outer ankle and attach to the side of the foot. When these tendons become irritated—often from overuse, poor footwear, or ankle instability—it can cause aching or sharp pain along the lateral edge of the foot.

The cuboid is a small bone near the center of the outer foot. It can become misaligned due to an ankle sprain or repeated stress, leading to discomfort when bearing weight or walking. Cuboid syndrome is often underdiagnosed but responds well to physical therapy or manual manipulation

Also called a bunionette, this condition occurs when the fifth metatarsal bone (near the pinky toe) begins to protrude outward. It can cause pain, redness, and pressure in tight shoes, especially around the outer edge of the forefoot.

This fracture affects the long bone on the outside of the foot and is common in athletes or anyone who rolls their ankle outward. It may cause sharp pain, swelling, and difficulty bearing weight. Recovery often involves immobilization, and in some cases, surgery.