The eyes may be windows to the soul, but our feet speak volumes about our overall health. After all, our feet are, quite literally, our foundation. They support our mobility and balance, which becomes more important with each passing year. In one large survey 81% of respondents reported having foot pain in 2024! The National Institutes of Health estimate that 77% of Americans will experience an identifiable foot problem during their lifetimes. 

Some of these problems can help us with early detection of chronic medical conditions. Arthritis, circulation issues, diabetes and even some autoimmune diseases often show first symptoms in our feet. Recognizing those is critical for early intervention and treatment. Here are some to look for: 

Foot Problems That Can Signal Bigger Health Issues 

• Cold feet, numbness, or slow-healing wounds? Could be a sign of diabetes or poor circulation. 

• Swollen feet and ankles? Possible heart, kidney, or vein issues. 

• Foot cramps or tingling? Could indicate nerve problems or vitamin deficiencies. 

Key takeaway: If something feels off and doesn’t go away, check in with a doctor. 

Then there’s the more common flip side when foot problems created by neglect or lifestyle choices (that’s you, high heels!) actually cause longer-term issues. For example, carrying extra weight and wearing high heels or poorly fitting shoes can cause bunions, metatarsalgia (pain in the ball of the foot), neuroma, plantar fasciitis, and/or ingrown toenails. Once we develop any of those, we are likely to change the way we walk. Our changed gait can then cause knee problems, back/shoulder problems, and even stress fractures in our feet. Things generally get worse from there.  

Common Foot Problems & How to Handle Them 

Let’s look at some of the most common foot conditions, how you develop them, and what to do if your feet are already filing complaints.

Your feet take a beating every day—walking, running, squeezing into shoes that looked great in the store but feel like medieval torture devices by lunchtime. No wonder foot problems pop up. Let’s talk about some of the most common ones, how to avoid them, and what to do if your feet are already filing complaints: 

1. Osteoarthritis 
   Each foot contains 28 bones. That means that together, our two feet contain more than a quarter of all the bones in our bodies. Those 28 bones create 33 joints. Since osteoarthritis is a joint disease, it’s no surprise that feet are quite susceptible. Osteoarthritis can be caused by wear and tear or injury and generally develops over time. It is caused by the gradual loss of a joint’s surrounding cartilage, leaving less cushioning and lubrication between bones, which in turn causes pain and sometimes inflammation. Since the feet support most of the body’s weight, they are especially susceptible to damage from wear and tear. Those of us carrying excess weight are most at risk.

2. Bunions
   A bunion is that bony bump at the base of your big toe that makes shoe shopping an adventure in frustration. This is ironic because poor shoe choices are often to blame for the bunion. It happens when the joint shifts out of place, usually thanks to genetics, or more often from years of cramming your feet into stylish but unforgiving footwear.  This is why women (a whopping 70%!) are more likely to get bunions than men. A bunion on the little toe side is called a bunionette (not as adorable as it sounds). If your bunion hurts, you can help alleviate the pain by padding the bump with felt, moleskin, or a donut-shaped pad. Make sure that added padding doesn’t cramp your feet further. You might consider using a shoe stretcher to alleviate the pressure around the bunion. Cold or warm compresses can help relieve inflammation. And seriously rethink your footwear.
   
   

   The only cure for a bunion is surgery (ignore those ads for contraptions that claim to realign your feet — they absolutely do not work!). Almost all orthopedists (except the surgeons) will advise against surgery unless you are experiencing extreme pain. The surgery realigns bones and ligaments that have been moving in the wrong direction for years. That’s a big deal and can cause more problems than it solves. So, don’t do it just to make your feet look better! 

3. Hammer Toe – Bunions’ Babies
   f one of your toes looks like it’s perpetually giving a little wave, that’s hammer toe. It is caused by the same things that cause bunions and often caused by the bunion itself. The bunion causes the big toe to slant into the other toes. One toe rises to get away from the crowd and eventually stays there. To add insult to injury, the raised hammer toe often rubs against the top of the shoe causing further irritation. Once you have a hammer toe, it won’t go away without surgery. But you can alleviate further irritation by putting a pad or gel insert above the top of your toes to keep the hammer toe in line, and soothe it with compresses or a foot bath.

   As with bunions, surgery is only recommended in extreme cases.

4. Gout
   Gout is a type of arthritis that causes sudden, intense pain—usually in the big toe—thanks to uric acid crystals deciding to throw a party in your joint. Gout can be genetic and is triggered by diet (hello, red meat and alcohol), dehydration, weight gain, and diabetes. And gout is one of the few foot issues that occurs more often in men than in women. 

   Staying hydrated, eating a balanced diet, and some medications can keep gout flare-ups at bay. 

5. Neuroma  
   A neuroma is a swollen nerve, usually between your toes. You may feel like you’ve stepped on a tiny hot coal and can’t get rid of it, while at the same time having the disconcerting experience of not being able to feel your toes. Sometimes the nerve tissue thickens so much you can feel or see a lump. Neuroma is caused by too-tight shoes and high-impact activities. If you develop a neuroma, you may be a candidate for orthotics which will redistribute the pressure on your feet. If it keeps getting worse, a doctor might suggest a shot of local anesthetic and a corticosteroid.

6. Plantar Fasciitis and Metatarsalitis  
   Both of these feel like stabbing or burning pain. If it is in your heel, it could be plantar fasciitis. If it occurs towards the front of your foot, it could be metatarsalitis. Both happen when the ligament under your foot gets inflamed from overuse, bad shoes, or simply existing. Stretching, supportive shoes, and sometimes physical therapy can help. Cushioning, arch support, and rest are also good bets.
   
   

   Pro tip: You don’t need prescription orthotics. Drugstore inserts can work wonders. Try some out, and see which ones work for you. 

7. Athlete’s Foot & Other Fungal “Fun” 
   Itchy, peeling, and sometimes smelly? Athlete’s foot (and other fungal infections) love warm, damp environments—like sweaty socks and public showers. These conditions are not serious, but once you get them, they’ll keep plaguing you unless you cure them completely. Wash your feet regularly and dry them thoroughly, especially between the toes. Apply an antifungal cream to the affected area, and dust your socks and shoes with antifungal powder.
   
   

   Many effective remedies are available over the counter; look for products that contain clotrimazole, econazole, ketoconazole, miconazole, naftifine, oxiconazole, sulconazole, terbinafine, terconazole, or tolnaftate.  

8. Ingrown Toenails – Tiny but Mighty Painful 
   When a toenail decides to grow into your skin instead of over it, you get redness, swelling, and serious discomfort. An ingrown toenail is another one of those gifts you get from too-tight shoes. Cutting nails straight across, wearing roomy shoes, and soaking the foot in warm water can help. If it’s really bad, a podiatrist can fix it. And think about different shoes.
   
   
9. Blisters 
   Chances are you’ve suffered a blister at some point in your life, perhaps because you were trying to break in a new pair of shoes or because your feet swelled on a hot day and rubbed against your shoes. Blisters are fluid-filled sacs that develop between the top layers of skin after prolonged pressure or rubbing, which causes irritation. A friction blister contains clear fluid; a blood blister develops when small blood vessels are damaged and leak. A blister will hurt if you touch it, and it may break unless you take steps to bandage and protect it.
   
   

   There’s something about blisters that make many of us want to break them to release the fluid. Don’t do it. An open blister is an infection opportunity. Cover the blister and wait it out. If it breaks, use antibiotic cream. 

10. Cracked Heels  
    Dry, cracked heels happen when skin loses moisture—often from standing too long, wearing open-back shoes, or just forgetting to moisturize. The older we get, the more cracks we get. Not only are cracked heels painful, but they also are prone to opening further and bleeding. Once this happens, you may have an infection in your future.  Clean the area, add antibiotic cream, and cover the crack until it heals.
    
    

    Keep your feet moisturized (you too, guys!). And don’t ever use a blade or a “grater” on your heels. Use a callus remover gel and a pumice stone, or nothing at all. 
    
    

Putting Your Best Foot Forward

Your feet do the heavy lifting—take care of them, and they’ll keep you moving. These three strategies will get you off on the right foot. 

1. Stretching your feet and ankles regularly may help reduce the incidence of injury as you age. Massage your feet. Roll a tennis ball under your soles. Stretch out your leg and pull your toes back with your hands. And it’s a good idea to warm up your feet by marching in place if you are exercising for the first time in a while. 
2. Foot skin health is important, too. The skin grows thinner and drier with age, so remember to moisturize your feet regularly so you don’t develop cracks (fissures) in the skin. These can be painful, and leave you open to infection. Pay special attention to the heels, as these can get very dry. However, do not apply lotion or cream between your toes, as this area tends to be moist, and you may end up encouraging some type of fungal or bacterial growth.
3. Finally, it’s the shoes, stupid! You may have noticed that unfortunate footwear is an underlying cause of many foot problems. You can’t undo the past, but you can certainly make sure things don’t get worse. Make sure your footwear provides appropriate support in the form of comfortable shoes that fit well but aren’t too constrictive. You may want to add over-the-counter cushioning shoe inserts to your shoes. And only wear flip flops on the beach or at the pool. They are not actually shoes! 
   
   

The Bottom Line on Feet 

Your feet do a lot for you—carry you around, endure questionable shoe choices, and rarely complain (until they do). But when foot pain strikes, it’s worth paying attention. Some foot problems are just annoyances, while others can signal bigger health issues. A few small changes to your routine can make a huge difference. The best rule of thumb (or toe) is that less is more. In most cases drugstore cures plus a little attention are better than expensive orthotics and surgery. And remember that there is no crazy contraption that can realign your feet. Only surgery can do that, and only in serious cases.