Preventing foot pain

Why prevention matters

Foot pain does not just affect your feet. It can change how you stand, walk, climb stairs, and move through your day. Many people start walking more slowly, avoid long periods on their feet, or feel less steady on uneven ground. Over time, this can also affect mood, sleep, and confidence^{1 2}.

Foot and ankle pain is common, especially as we get older. Around 20 to 30 percent of adults report frequent foot or ankle pain, and it is more likely in people with higher body weight or pain in several body areas^{1 2}. Some people find that symptoms come and go instead of staying the same all the time.

The good news is that many causes of foot pain respond well to simple, active steps. Regular movement, strength in the calf and small foot muscles, and supportive footwear can help tissues tolerate daily loads and may reduce the risk of future flare-ups^{3 4 10}. For people with conditions like gout (type of arthritis that causes sudden, severe joint pain dur to uric acid crystals accumulation), diabetes, or arthritis, prevention also means looking after overall health and responding early if new symptoms show up^{3 8 9}.

Prevention does not mean never having pain again. It means understanding your triggers, building habits that support your feet, and having a plan to calm things down when they start to act up.

Managing foot pain: what can trigger flare-ups?

Everyone is different, but some patterns show up often in clinical guidelines and research on heel pain, forefoot pain, and tendon problems^{3 4 10}. Flare-ups may be linked to:

• Sudden spikes in activity Starting a new job on your feet, adding a lot of walking or running in a short time, or doing more hills or stairs than usual can overload the plantar fascia, forefoot, or Achilles tendon^{3 4 10}.
• Long periods of standing or walking on hard surfaces Standing all day on concrete or tile, especially without breaks, can increase strain on the heel, arch, and metatarsal heads (the ball of the foot)^{3 4}.
• Footwear that does not match your needs Very worn shoes, thin soles, high heels, or very stiff shoes can shift pressure to sensitive areas. Tight toe boxes can irritate nerves between the toes^{3 6}.
• Changes in foot mechanics Flat feet or very high arches change how forces are spread across the foot. This can contribute to plantar heel pain, tendon pain, or forefoot overload in some people^{3 4 10}.
• Inactivity and weakness When calf and foot muscles are weak, even normal daily loads can feel too much. This can make it easier to trigger a flare when you suddenly do more^{4 10}.
• Stress, poor sleep, and overall health Ongoing stress, poor sleep, higher body weight, gout, and diabetes are all linked to foot pain. They can change how sensitive tissues feel and how well they recover from daily strain^{2 3 8 9}.
• Unmanaged medical risks For people with diabetes, reduced sensation or blood flow can make small problems turn serious quickly. A warm, swollen, or red foot, or a new open wound, needs prompt medical care9.

Knowing your common triggers helps you adjust early, instead of waiting for a big flare.

Habits that help prevent flare-ups

These simple habits are based on research and clinical guidelines for plantar heel pain, tendon problems, and forefoot pain^{3 4 6 8 10}.

1. Take regular movement breaks If you stand a lot, try a short break every 30 to 60 minutes to sit, shift your weight, or walk a few steps. If you sit most of the day, stand up and move your ankles and toes regularly. This helps blood flow and keeps tissues from stiffening^{3 4}.2. Build calf and foot strength Exercises like heel raises, toe spreading, and “short foot” (gently lifting the arch) can help your muscles share load with your plantar fascia and joints. Stronger muscles may reduce pain and support your foot during daily tasks^{4 10}.3. Increase activity gradually Use a “slow build” approach when adding steps, running, or sport. A common rule is to avoid increasing your weekly load by more than about 10 percent at a time, especially if you have had foot pain before¹⁰. 4. Choose supportive footwear first, orthotics second Wear shoes that feel cushioned, bend slightly at the toes, and have a comfortable, not cramped, toe box. Prefabricated insoles can offer short-term relief for heel and forefoot pain, and research shows they are often as helpful as custom devices for many people⁶.5. Listen for early warning signs Morning heel pain, a new hot spot under the ball of the foot, or tingling between the toes are early clues. Easing back a little, swapping to softer surfaces, or doing extra stretching for a few days can sometimes settle symptoms before they escalate^{3 4 10}.6. Support recovery with sleep and health habits Better sleep, blood sugar control in diabetes, weight management, and gout management all support tissue healing and reduce strain on your feet^{2 3 8 9}. These changes do not need to be perfect to help. Small, steady steps count.

How Sword supports ongoing strength and mobility

Move is a guided movement program designed to help you stay active by building strength, improving mobility, and supporting stable movement patterns over time. It’s often used after recovery from a flare-up to help maintain progress and support long-term movement health.

Sword offers movement support that fits into daily life, helping you continue building strength and mobility over time. Programs are guided by expert insight and supported by technology designed to help you stay consistent.

• Focus on strength, mobility, and stability
• Designed to support movement between flare-ups
• Guided programs you can follow on your schedule
• Non-invasive, evidence-informed approach

Clinical insight

Best-practice guides for plantar heel pain recommend starting with active care: education, activity changes, calf and plantar fascia exercises, and supportive footwear or insoles. Routine imaging is not needed for typical non-traumatic heel pain, which helps people focus on movement and recovery instead of worrying about common findings on scans^{4 7 10}.