Why Foot Pain Is So Common (and Why It’s Not Always the Foot's Fault)

Read Time: 3 minutes
Time to Perform Exercises: 3 minutes

Hey there!

Foot pain is one of the most common things I see in the office.

• Plantar fasciitis

• Heel pain

• Arch pain

• Toe pain or stiffness

These can be very annoying problems.

Most people assume theres something wrong with the foot itself.

Sometimes that's true.
But more often, the foot is just the place where the problem shows up.

Here’s why that happens.

Why the foot compensates

Your body works best when each joint does its job.

As you can see, the foot’s job is to be stable. But that’s not the only joint that plays into foot pain.

There are two other important joints for foot health: the ankle and the hip. Both of these joints are meant to be mobile. 

They’re designed to move, rotate, and absorb motion.

When either one doesn’t move well enough, that motion doesn’t disappear.
It gets pushed somewhere else.

Very often, it gets pushed down the posterior chain
(the muscles and connective tissue [shown here in blue] running from your hips → calves → bottom of your foot).

That extra stress lands on the foot and can force the foot to act like a mobile joint, which causes problems over time.

What Shoes and Orthotics Often Do (Without You Realizing)

Like we said, the job of the foot is stability.

It’s supposed to:

• Hold up the arch

• Control motion

• Control how the toes move and grip the ground

But many modern shoes and orthotics are:

• Very stiff

• Very narrow

• Highly supportive

These act like little casts for the foot.

They do the work for the foot instead of letting the foot do the work itself.

These may feel good on the foot at first, but over time this can lead to:

• Weaker intrinsic foot muscles

• Less toe movement

• A foot that relies on external support instead of its own strength

When that happens, the tissues on the bottom of the foot have to work over time.

Why This Turns Into Plantar Fasciitis and Toe Problems

Put it together:

• Ankles and hips don’t move well

• Shoes and orthotics limit foot strength and motion

• The foot is asked to absorb stress it wasn’t built to handle alone

The result is a foot that is asked to do more than it can handle.

That’s the most common setup I see behind:

• Plantar fasciitis

• Chronic heel pain

• Toe stiffness and irritation

Not a single “bad step.”
Not one run or walk that “ruined” things.

Just a slow mismatch between what your joints are supposed to do and what they’re actually doing.

One Simple Way to Start Rebuilding Foot Stability

Try this quick toe yoga drill. It wakes up the small muscles that support your arch and control your toes.

How to do it:

• Stand barefoot, weight evenly spread

• Lift your big toe while keeping the others down

• Then switch: big toe down, other toes up

Start with a few reps each and build up to 3 sets of 10 in each direction.

Don’t be surprised if your foot cramps the first few times trying this. That’s a sign that your foot needs to get better at these, but it will go away with practice.

It’s a small step that helps your feet start doing their job again.

What This Means for You

This doesn’t mean:

• You should throw away your orthotics

• You should stop wearing supportive shoes

• You should only focus on foot exercises

It means foot pain usually needs a bigger-picture approach:

• Restore ankle mobility

• Restore hip mobility

• Gradually rebuild foot strength and toe motion

When those pieces improve, the foot often calms down.

If You Want Help Connecting the Dots

If foot pain keeps coming back and you want a clearer plan instead of guessing, I offer video calls where we:

• Look at how your ankles, hips, and feet are working together

• Identify what’s most likely driving the stress into your foot

• Map out what actually needs attention (and what doesn’t)

If that sounds useful, you can learn more here:

👉 Learn More About Clarity Calls

And if you’re not ready for that yet, no problem.
I’ll keep breaking this stuff down one piece at a time.

Talk soon,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.