6 Foot Disorder Symptoms To Look Out For—and How To Find Relief

Foot pain can affect every part of your day—from your morning walk to your evening wind-down. While occasional discomfort is common, persistent pain may signal an underlying foot disorder. The good news? Most foot disorders are manageable when caught early. Below, we’ll walk you through six of the most common foot disorder symptoms, what they mean, and how to find lasting relief.

What Are the Most Common Foot Disorders?

Each foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments—all working together to support your body weight and movement. With that complexity, it's no wonder things can go wrong. Here are six of the most common foot disorders to watch for:

1. Heel Spurs

Heel spurs are abnormal, hook-shaped calcium deposits that form on the bottom of the heel bone, often where the plantar fascia connects. While they themselves aren't always painful, they frequently accompany conditions like plantar fasciitis and can aggravate symptoms.

Symptoms:

• Sharp or stabbing heel pain, particularly during your first steps in the morning or after long periods of rest.
• Chronic tenderness and inflammation in the bottom heel area, which may worsen after prolonged standing or physical activity.
• A small, bony bump under the heel detectable via X-ray, though not always visible or palpable.

Causes:

• Persistent stress on the heel bone from walking, running, or jumping.
• Improper biomechanics, such as overpronation or uneven gait.
• Wearing unsupportive footwear that lacks arch and heel support.
• Carrying excess weight, which increases load and pressure on the heel.

Treatment:

• Footwear with reinforced heel cups and arch support to cushion impact and distribute pressure more evenly.
• Stretching routines focused on the calves and plantar fascia to relieve tension and inflammation.
• Cold therapy and anti-inflammatory medications to reduce swelling.
• Corticosteroid injections for more severe or persistent pain.
• Physical therapy to improve flexibility and muscle function.

2. Stone Bruise

A stone bruise is a deep contusion in the fatty pad of the heel or ball of the foot, caused by acute trauma or repeated impact. While not usually serious, it can be quite painful and mimic more chronic conditions.

Symptoms:

• Localized pain and tenderness, often compared to stepping on a small rock or pebble.
• Mild swelling or bruising in the affected area.
• Discomfort that worsens when barefoot or walking on hard surfaces, improving slightly with cushioning.

Causes:

• Stepping on sharp or uneven objects without sufficient sole protection.
• Thin or worn-out shoe soles that fail to absorb shock.
• Increased foot stress from running, jumping, or standing on hard surfaces for long periods.

Treatment:

• Temporary rest and modified activity to prevent further bruising.
• Ice packs applied several times a day to reduce swelling and soreness.
• Elevating the foot to improve circulation and reduce inflammation.
• Wearing well-cushioned shoes or inserts to reduce shock during recovery.

3. Metatarsalgia

Metatarsalgia refers to pain and inflammation in the metatarsal region—specifically, the ball of the foot. It's often related to increased pressure on the metatarsal heads and can become a chronic issue if left untreated.

Dive deeper into causes and treatments for metatarsalgia.

Symptoms:

• Burning, aching, or stabbing pain in the ball of the foot, especially during weight-bearing activities.
• Increased pain with activity, such as walking or running, and improvement with rest.
• Tingling or numbness in the toes, indicating nerve involvement.
• Sensation of having a rock or foreign object in your shoe when none is present.

Causes:

• Foot shape abnormalities such as high arches or hammertoes.
• Improper footwear, especially high heels or shoes with narrow toe boxes.
• Overuse from high-impact sports or occupations that require long periods of standing.

Explore why high heels harm feet and how to make better footwear choices.

Treatment:

• Footwear with a wide toe box and forefoot cushioning to distribute pressure.
• Metatarsal pads to lift and cushion the metatarsal bones.
• Physical therapy and stretching exercises to correct gait and posture.
• Custom orthotics for long-term relief and alignment correction.

4. Morton's Neuroma

Morton’s neuroma is a painful condition involving the thickening of tissue around a nerve leading to the toes, usually between the third and fourth toes. This condition causes nerve irritation and can be debilitating if not addressed.

Symptoms:

• Sharp, burning pain in the ball of the foot that may radiate to the toes.
• Numbness or tingling between the toes, particularly after standing or walking.
• A sensation of having something bunched up under the ball of the foot, like a wrinkle in your sock.

Causes:

• Chronic compression of the nerve from tight or narrow shoes.
• High-heeled footwear that forces weight forward onto the ball of the foot.
• Repetitive impact activities like running or court sports.

Treatment:

• Wearing supportive, roomy footwear to minimize pressure on the forefoot.
• Corticosteroid or alcohol injections to reduce inflammation and nerve sensitivity.
• Footwear modification and orthotics to realign weight distribution.
• Surgical intervention if conservative treatments fail to provide relief.

5. Plantar Fasciitis

Plantar fasciitis is inflammation of the plantar fascia—a thick band of tissue running along the sole of the foot that connects the heel to the toes. It's one of the most common causes of chronic heel pain in adults.

Symptoms:

• Severe heel pain first thing in the morning, or after sitting for long periods.
• Pain that decreases with movement, then worsens after prolonged standing or physical activity.
• Tenderness along the arch or heel, especially when pressing on the medial side.

Causes:

• Excessive strain from prolonged standing or walking.
• Flat feet, high arches, or abnormal gait patterns.
• Unsupportive footwear, particularly on hard surfaces.
• Tight calf muscles and Achilles tendons that restrict ankle mobility.

Treatment:

• Daily stretching routines for the calves and plantar fascia. Check out our top stretches for plantar fasciitis.
• Footwear with structured arch support and heel cushioning, such as KURU shoes.
• Icing the heel several times per day to reduce inflammation.
• Night splints or orthotic inserts to maintain fascia length overnight.
• Physical therapy and myofascial release techniques to relieve tension.

6. Flat Feet

Flat feet occur when the foot's arch collapses and flattens against the ground, either due to genetics, injury, or overuse. This condition can be flexible (only present when weight-bearing) or rigid.

Also read how collapsed arches affect overall health.

Symptoms:

• Pain and fatigue in the feet, especially after prolonged walking or standing.
• Swelling or inflammation along the inner ankle or arch.
• Difficulty standing on tiptoe or performing foot-strengthening exercises.

Causes:

• Genetic predisposition or abnormal development during childhood.
• Wear and tear from aging or high-impact sports.
• Injuries such as tendon rupture or arthritis that affect foot structure.

Treatment:

• Stability shoes with rigid arch support and medial support to prevent overpronation.
• Stretching and strengthening exercises to build arch-supporting muscles.
• Learn more about toe lifts and exercises for circulation.
• Orthotic insoles or custom braces to realign foot structure.
• Physical therapy and gait retraining to improve balance and mobility.
• Surgery in advanced or severe cases, especially when accompanied by chronic pain.

How to Prevent Foot Disorders Before They Start

Taking care of your feet before pain starts is one of the best ways to stay active and avoid long-term discomfort. While some foot issues stem from genetics or age, many can be prevented with daily habits and better footwear choices. Here are some simple, practical ways to keep your feet healthy and strong.

Wear Shoes That Fit and Support You

Wearing the right shoes for your activity level and foot shape can make all the difference. Look for styles that offer heel stability, arch support, and shock absorption—especially if you're on your feet all day. If you're not sure what to look for, explore our tips on proper shoe fit and the potential risks of harmful footwear.

Stretch and Strengthen Your Feet

Just like any other part of your body, your feet benefit from regular movement. Gentle stretching can improve flexibility, while strength exercises help support your arch and ankle. Consistent foot strengthening and stretching routines can build long-term resilience.

Replace Worn-Out Shoes

Shoes don’t last forever. Over time, they lose their ability to cushion your steps and support your feet. If your shoes feel flat or show uneven wear patterns, they may no longer be serving your feet well. Learn to spot the signs your shoes need to go. Walking barefoot on hard surfaces—like tile, concrete, or hardwood floors—can place unnecessary strain on your feet, especially if you're prone to plantar fasciitis. Wearing supportive indoor shoes or slippers can help absorb impact and prevent flare-ups.

Understand Your Risk Factors

Lifestyle and health choices can have a significant impact on your feet. If your job requires long hours of standing, you engage in high-impact activities, or you carry extra weight, your feet are under constant stress. Being mindful of these factors—and choosing supportive footwear accordingly—can go a long way in preventing discomfort and long-term damage.

Support, Comfort and Style with KURU

Foot pain doesn’t have to define your days—or limit what you love to do. Whether you’re struggling with sharp heel pain, burning in the ball of your foot, or fatigue from fallen arches, there is a path forward. And it starts with choosing footwear designed for relief.

At KURU, we engineer shoes that work with your body. Each pair is built with our patented KURUSOLE technology that flexes with every step to hug and protect your heels. Our dual-density insoles follow the shape of your foot, offering arch support and heel cushioning that adapts over time. The result? Shoes that help you walk with comfort, confidence, and fewer limitations.

From everyday sneakers to supportive slippers, our collections are designed to meet the needs of those living with foot pain. You don’t need to sacrifice style or support—you can have both.

About Us

At KURU, we're on a mission to help you Heel Better™ with footwear technology designed to relieve foot pain, so you can live a life you love. Since launching our innovative technology in 2008, we’ve received more than 39,000 five-star reviews from thousands of customers who tell us their KURU shoes helped them get back to doing what they love.

For all media inquiries, please contact us at pr@kurufootwear.com.