Do you have pain in your foot without having been injured and find that it hurts to walk and your foot and ankle joint feel stiff. There can be several reasons for this.

Cause and symptoms

The most common causes of pain in the foot can be due to one of the reasons below.

Flatfoot

Your foot falls inward at the arch. In this way, your foot pulls crookedly because your joints are a little softer and can cause your arch and metatarsal to drop inwards. Thus, your foot is pulled crookedly and can cause discomfort in your arch tendon, ankle joint and cause your calf muscles to tense up.

You can tell if you have flat feet if your footprint looks like the one on the right.

Varus foot

Your metatarsal bones are tightly stretched and you have a very high arch and your foot may be pinched on the top of your shoes. When the foot is stretched so hard, you get, among other things, not the necessary shock absorption when you take a step. This shock absorption is one of the most important functions of the foot. A varus foot can give you sore and tense calf muscles, as you then have to compensate extra here when you e.g. goes.

Sunken forefoot

Your genes are in the forefoot and a little towards the arch and maybe it hums out a little in your toes. You may also experience very hard skin on the forefoot. This may be a sign of sunken forefoot.

You can alleviate these discomforts by buying a forefoot pad (a pelotte). This pad lifts your forefoot and relieves the weight from the area.

The following exercises are relevant for virtually all problems in the foot and may be done every day. You will be able to feel that your feet will be warm after you have done the exercises. The exercises focus on increasing your mobility in the bones of the foot and making the muscles of the foot work.

Do 8-10 repetitions of each exercise and preferably 2-3 rounds of each.