How Do I Relieve Foot Pain?

5 Things You’re Doing That Might be Causing Your Foot Pain

We’re on our feet a lot – for work, childcare, running errands, exercising, and just moving around our homes – and it can be a lot to ask of the feet, especially on a consistent basis. Maybe you’ve felt that dull ache or sharp pain in your feet and wondered, “How do I relieve foot pain?” Or maybe you’re wondering why it’s happening in the first place. 

All too often, people put up with foot pain as a side effect of being on their feet a lot – but you shouldn’t experience any pain if you’re in the right footwear and using the right insole. 

Here are 5 common things you might be doing that can cause foot pain (and pain in other areas like the knees and hips) and better options to give your feet some relief.

Unsupportive footwear provides little or no arch support, cushioning, or shock absorption, meaning your feet are taking on the impact of every step you take.  And because these shoes tend to have less overall support, like laces or a durable outsole and midsole, your feet actually have to do more work to keep them on while walking (if you’ve ever felt like your shoe would just fly off your foot without a little toe tension, you know exactly what we mean). This kind of extra effort can cause foot pain over time by stressing the foot muscles and ligaments. 

What to do about it:

Choose shoes with insoles that provide support and cushion – and if you need it, built-in arch support. Footwear styles today favor a chunkier shoe or sandal with more outsole support, so make sure the insole is also playing its part.

Furthermore, athletic shoes do reach end-of-life at some point – it’s recommended you replace your running shoes after 300-600 miles, depending on the wear and tear. Often, you will start to develop pain in your feet, shins, knees, or hips if your shoes are no longer supporting your activities. Other signs that your shoes need replacing include worn out treads and a softening midsole. 

What to do about it:

It’s worth visiting a specialty running or shoe store for a personalized fitting so you can invest in a pair of shoes that are not only designed for your sport, but fit well and support the way you move. The insole should provide shock absorption and arch support for high-impact movement and support during your athletic activities, including walking.

Putting all that pressure on your feet day after day can lead to some unpleasant consequences for the feet, including general foot fatigue, plantar fasciitis, or even more serious long-term joint issues.

Plus, who wants to feel uncomfortable during long days? Unsupportive footwear doesn’t just impact the feet – it can result in residual pain in the legs and hips. 

What to do about it: 

Invest in footwear that has supportive insoles specifically designed for all-day wear. Look for options with targeted cushioning in the heel and forefoot, and arch support to help distribute pressure evenly.

What to do about it: 

If you can’t part with your favorite pair, try upgrading them with an insole that’s engineered to bring comfort, performance, and support to even the most unforgiving shoes. That way, you don’t have to sacrifice your style – or your feet.

If you’re experiencing mild foot pain, don’t ignore it. Early warning signs can quickly snowball into bigger problems and lead to chronic discomfort. Red flags to pay attention to include pain in your arch or the top of your foot, toe numbness, heel pain, discomfort in the forefoot, or any dull aches that come and go throughout the foot. 

What to do about it: 

Pay attention to your body. If you’re feeling discomfort regularly, don’t wait. Footwear with supportive insoles can help address biomechanical imbalances before they become bigger issues, and a podiatrist can offer insight if your pain persists.

Fix Your Foot Pain at the Source

Relieving foot pain isn’t just about reacting to discomfort – it’s about understanding what’s causing it and taking proactive steps to support your feet every day. Insoles like INSITE insoles that are designed using biomechanics and human factor data give your feet the structure, cushioning, and stability they need to thrive.

And don’t forget – pain caused by improper footwear isn’t relegated to just the foot. You can create problems in your legs and hips with continued stress on your feet.

Kick your foot pain to the curb and give INSITE Insoles a try. Find us in Carhartt, Adidas, Under Armor, Timberland, Reebok, Deckers Brands, Lucchese, Move, 5.11, and Arc’Teryx.