Pain on top of foot after walking on beach

Why do my feet get sore after walking on the beach?

It’s a question we hear at this time of year as the weather warms up. People love to feel the cool water on their feet and the sand between their toes.

Sore feet after walking on the beach is often because you are not used to doing that activity.

We’ve developed over the last few hundred years the habit of walking on hard flat surfaces, like the floors in our homes, workplaces, footpaths and roadways. They are all hard flat surfaces.

Your feet each have 26 bones, 33 joints and all the attaching ligaments, tendons and muscles.

These structures are not used to the kind of stress and stretching caused by walking on a soft flexible surface.

Walking on soft sand is quite unstable, and that’s the reason your feet are put under strain.

You can start to feel discomfort when you’re walking on the beach.

So….A couple of tips………

1. Gradually get used to walking on the beach by walking on the harder sand to start with.
2. You could wear your shoes for half of your walk, and then take them off for the second half.
3. You can also do exercises to strengthen and stretch the small muscles in your feet.

These are things you can do at home, and we can show you how.

So still get out there and enjoy the beach, and the feeling of the sand between your toes.

If you have any soreness it is likely due to structures being overstretched on the soft sand.

It will get better, the more you do it.

ENJOY THE BEACH!

Foot pain in the bottom of your foot, or in the arch of your foot, is fairly common and usually not a sign of anything serious. There are many things that can cause pain in your feet and it is important to find out what specifically is causing the pain so you can treat it accordingly.

Plantar fasciitis is a prevalent source of foot pain in the heel area. Plantar fasciitis is an inflammatory or irritative disease that affects the thick tissue that runs along the bottom of the foot. This thick tissue provides support for your arches and spreads out across your toes. Inflammation occurs when this tissue becomes swollen and irritated, which causes pain, tenderness, or stiffness in your feet.

Table of Contents

• Pain on Top of Foot When Walking
• What Causes Pain on Top of Foot?
• Signs and Symptoms of Pain on Top of Foot
  • General Signs and Symptoms 
  • Other Signs and Symptoms of Pain on Top of the Foot
• When to See your Doctor
• How is the Pain Treated?
  • First Aid
  • Ice Application
  • Rest
  • Medications
  • Surgery
  • Lifestyle Modification
  • Physical Therapy
• Pain on Top of Foot – Prevention
• Pain and Swelling on Top of Foot
• Pain on Top of Foot Near Ankle
• What are the Foot Workouts to Keep Your Feet Healthy?
  • Exercises for Flexibility and Mobility
  • Toe Raise, Point, and Curl
  • Big Toe Stretch
  • Exercises for Strength
  • Toe Splay
  • Toe Curls
  • Marble Pickup
  • Sand Walking
  • Exercises for Pain
  • Toe Extension
  • Golf Ball Roll
  • Achilles Stretch
• Foot Health and Safety Tips
• Conclusion
• FAQs
  • How do you relieve pain on the top of your foot?
  • What is the best way to tell whether you have extensor tendonitis?
  • What does it mean when you have a sharp pain on the top of your foot?
  • Why does my heel hurt so much on top of my foot when I walk?
  • What are heel spurs, and how do they cause pain at the top of the feet while walking?
  • Does aspirin help with relief from this condition from time to time, or only when taken every day for long periods?

The foot comprises a complex network of tendons, muscles, joints, and bones that allow it to function correctly and endure walking, standing, and other daily activities. Along with these structures, many small nerves also support the foot. As one of these nerves is pinched or inflamed, it might produce discomfort in the arch of your foot when you walk.

The most frequent cause of foot discomfort in individuals who walk, stand, or exercise is plantar fasciitis. Plantar fasciitis is an inflammation of the lengthy band of tissue from the heel bone to the toes. Put simply, this collection of tissue is responsible for supporting the arch in your foot.

If you are walking and it feels like your foot is putting pressure on the top of your toe, there is a good chance that you may have an ingrown toenail. Ingrown toenails can cause pain when walking while inside the nail bed. When ingrown toes are really bad, they can even bleed easily. Toes can be ingrown for several reasons. A big reason is an improper footwear. Shoes with a narrow toe box or tight shoes will have the toes jam into one another. More often than not, if you have a really bad case of an ingrown nail, the finger segment is also displaced from the nail bed towards the side of the toe and being ingrown from underneath. There are several treatment options for ingrown nails to include surgical and non-surgical treatments.

Various other things can cause pain on the top of the foot when walking, such as a stress fracture, tendonitis, or a plantar wart. A stress fracture is a microfracture in the bone produced by prolonged use. This is especially frequent among runners and jumpers. Tendonitis is an inflammatory disease in which the tendon that links muscles to bones becomes inflamed. Running is the most prevalent cause of this disease.

The majority of foot discomfort needs rest and special care to heal. If the discomfort is caused by an underlying health condition, more medical therapy may be necessary.

Keeping track of the pain and symptoms, as well as what occurred before the issue, may aid in determining the reason. This ensures that the appropriate therapy may be administered.

The cause of pain on top of the foot can vary significantly between people. A bone spur, plantain, calcium buildup, or even a nerve might be to blame. Additionally, the discomfort might be the result of an injury, such as a sprain.

Pain on top of the foot from a bone spur is typically due to a bunion that is causing a form of arthritis called a bunionette. This can be caused by wearing high-heeled shoes, resulting in the foot being misaligned. This causes excessive pressure on the top of the foot and can lead to pain and discomfort. Over time, this pressure causes calcium deposits to build up at the point of contact between toes and bones, leading to pressure on nerves or other soft tissues.

Plantar fasciitis is another painful condition that can occur on the bottom of the foot. The plantar fascia is a dense band of tissue that runs under the arch of the foot. When people walk, their weight rests on this tissue.

The top of the foot can be painful for a number of reasons, the most frequent of which being overuse from activities such as running, leaping, or kicking.

Among the conditions induced by excessive usage are the following:

• Extensor tendonitis is caused by overuse or by wearing shoes that are too small. Inflammation and discomfort occur when the tendons that run along the top of the foot and pull the foot upwards become inflamed.
• Sinus tarsi syndrome: This is an uncommon condition that is defined by inflamed sinus tarsi or the canal located between the heel and the ankle bone. This disease produces discomfort on the top of the foot and on the outside of the ankle.
• Stress fractures of the bones in the feet: Fractures in the metatarsal bones, which are situated at the top of the foot, may cause pain. Swelling will most likely be a sign of this injury. The pain usually occurs when walking and running.
• Plantar fasciitis: This is a common disease that can cause pain and inflammation of the plantar fascia, and thus in the heel and in the foot itself. Other symptoms can include redness, skin color change, pain when walking, or even when standing.

The top of the foot may also be painful for a number of other reasons. An injury or a blow to the foot can cause pain, as can a sprain. This type of injury results in a bruise that usually becomes apparent a few hours after it happens.

Swelling, bruising on the top of the foot are symptoms of a bone fracture. The pain is generally very intense, and it will occur upon using the foot. In other cases, the pain may come from an ulcer or other skin infection located at this level.

Other possible reasons for discomfort on the top of the foot include the following:

• Gout is a condition that may cause severe discomfort in the joint at the base of the big toe.
• In the joints of your foot near your toes, bone spurs, which are painful growths that develop along your joints
• Peripheral neuropathy is a condition that produces discomfort, prickling, or numbness in the feet and legs.
• Common peroneal nerve dysfunction occurs when a branch of the sciatic nerve becomes dysfunctional, resulting in tingling and discomfort at the top of the foot, as well as weakening of the foot or lower leg.

Pain on the top of the foot is a relatively common problem that can range from mild to severe in severity. Today, we’ve gathered a list of the indications and symptoms of Pain on top of the foot, so you’ll be ready if it happens.

General Signs and Symptoms 

• Redness, swelling, or discoloration is surrounding the affected area. This is usually seen in spots where there is pus or blood present.  
• Discomfort when walking upstairs, wearing shoes with tight straps, etc.  
• Pain on top of the foot, which is usually caused by the following injuries: 
• Fracture of the navicular bone or tarsal coalition.  
• Fracture of the talus bone. 
• Tear in the plantar fascia, either partial or total. The plantar fascia is a ring of tissue on the sole of your foot. It connects your toes together and attaches to your heel bone, Achilles tendon, and other muscles. A tear of this band of tissue can cause Pain on top of the foot. 
• Pain that is caused by a sprain or strain. A sprain is a ligament injury that causes the ligament to stretch and tear the tissue underneath it. A strain occurs when muscles and tendons join to bones and is generally less severe than a sprain.

Other Signs and Symptoms of Pain on Top of the Foot

• Pain that worsens when lifting a heavy object, walking on uneven terrain, kicking a heavy object, or lifting one’s toes up. 
• Pain on top of the foot that has a dull ache feeling to it instead of sharp stabbing pain. This usually means it is caused by mild inflammation and injury to the plantar fascia or Achilles tendon. 
• Sharp pains that are felt at the bottom of your feet. This usually indicates that there is nerve pain that runs up the bottom of your feet. 
• Foot drop or foot drop symptoms are when you cannot lift up your toes on the affected foot, usually caused by swelling at the heel bone. 
• A lump or swelling at the bottom of your heel bone, also known as plantar fibromatosis.
• Pressure in the area around the top of your foot causes Pain on top of your foot.

When to See your Doctor

If your foot discomfort persists for more than a week despite home therapy, you should schedule an appointment with your doctor.

Additionally, you should see a physician if your pain is severe enough to prevent you from walking or if you have searing pain, numbness, or tingling in the afflicted foot.

You may contact your primary care physician, who may recommend you to a podiatrist.

If you have associated symptoms that are not described here, then you should continue to see your primary care physician or your podiatrist.

The most prevalent cause of pain on the top of the foot when walking is plantar fasciitis. However, it can be caused by other medical conditions as well. Diagnostic tests such as X-rays and ultrasound may be conducted to determine the precise pathology involved and also to assess associated symptoms.

When you schedule a visit with your doctor, they will ask about any additional symptoms and potential reasons of your foot issue. They may inquire about your physical activities and previous foot or ankle issues.

Following that, your doctor will inspect your foot. They may apply pressure to various regions of the foot to determine where you are experiencing discomfort. Additionally, they may ask you to walk and do range-of-motion activities such as rolling your foot to assess your range of motion. They will next ask you to lie on your back while stretching your foot up towards the ceiling.

Your doctor may conduct some tests to determine the severity of your condition. They may test for plantar fascia using a stress X-ray of the foot. These tests can confirm or rule out plantar fasciitis as the cause of your discomfort.

Your doctor will urge you to bend your foot down and then attempt to draw your toes up while resisting. If you are experiencing discomfort, it is quite probable that you have extensor tendonitis.

If your physician detects a fractured bone, fracture, or bone spurs, he or she will request a foot X-ray.

Blood tests, which may identify illnesses such as gout, and an MRI to screen for peroneal nerve damage are two more tests that your doctor may request.

How is the Pain Treated?

Because our feet bear our whole body weight, a minor injury may develop into a more serious one if left untreated. It is critical to get care promptly if you suspect an injury. Here are some of the treatment options.

First Aid

First aid is for minor injuries that do not need any professional intervention. It is a good way to clean the wound, reduce swelling and stop it from bleeding. The main objective of first aid is to relieve pain and stop it from getting worse.

Ice Application

Ice application will provide temporary pain relief, increase blood circulation and decrease swelling of the affected area. It will also help in reducing pain and swelling after a few minutes. It will not relieve the pain completely, but it will provide better relief than nothing.

Rest

Taking rest is important to speed up the recovery process. Resting a few days after an injury will actually help you heal faster and reduce pain. It will also lessen the likelihood of acquiring a scar.

Medications

Medications are essential for relieving pain and inflammation during the recovery process. Ice application, rest, and elevation will provide temporary relief, but medications can provide long-term relief from inflammation and pain. NSAIDs or other anti-inflammatory medications, which may aid in the reduction of inflammation, particularly gout-related inflammation

Surgery

Surgery will be the last resort as it is a complex and costly process. It is usually recommended for people who have an injured ligament and cannot bear the pain anymore. Surgery involves stitching the injured area and strengthening it with a metal plate or screws. It will relieve pain and pressure immediately, but recovery may take months or years. Click for more information about Foot and Ankle Orthopedic Surgeries

Lifestyle Modification

Lifestyle modification will help you to avoid further injuries in your feet and ankles. They are commonly associated with foot problems. They are factors that can increase your chances of getting injuries.

Physical Therapy

Physical therapy may help address diseases including peripheral neuropathy, extensor tendonitis, and peroneal nerve injury.

For injuries such as fractured bones or fractures, a cast or walking boot may be used.

In many instances, home therapy may alleviate foot discomfort. Rest and avoid using the afflicted foot as much as possible. When walking is necessary, wear supportive, well-fitting shoes that are not too snug.

Prevention strategies for pain on top of the foot include:

• Avoid standing or walking too long without taking a break. This is especially true if you have toe arthritis, bunions, or other bony abnormalities in your feet.
• Keep your feet from getting too hot so they do not swell. Use a fan or a sock to keep out the heat. A dryer can be a problem if it is blasting away at the socks all day long.
• Do not wear shoes that are too tight, but do not wear them so loose they become slippers either. Shoes that are too loose will allow your feet to get wet and swell, and the swelling may cause pain on top of your foot.
• If you have to, or want to, wear high heels, put an extra insole in the shoe that will not fit into the heel. This will reduce pressure on the top of your foot. It also helps to turn up the toes of your shoes a little bit.
• When exercising, warm-up and cool down by gently stretching the muscles in the feet and calves.
• Rest your feet: Muscles and joints may benefit from a day off, particularly those who engage in a lot of jogging, sports, or other high-impact activities. To avoid damage to the feet, a person may try alternating with low-impact exercises such as swimming, yoga, or strength training.
• Wear supportive shoes: This is particularly critical for those who have diabetes or rheumatoid arthritis. Properly fitting and supportive shoes may help reduce discomfort associated with overuse, sprains, and strains. Additionally, they may assist in preventing slips and falls.

The pain of a swollen, red, sore area can make your day. It’s not just any old pain either; it may be caused by something more serious. Most of the time, there are different types of conditions that cause painful swelling on top of your foot. Let’s begin with a basic illustration of what may cause discomfort and swelling on the top of your foot.

When you have a cut on the bottom of your foot, it will be painful and swollen. It is caused by a bacterial infection in this situation. A cut can cause an infection if it is not cared for immediately. If the wound gets dirty or becomes dirty from sweat, it will become infected even more quickly. The bacteria from the infection go into the cut and make the wound sensitive to anything that touches it.

This is the cause of your foot, red, sore area. It can affect different parts of your body in different ways. The cut in your foot may feel like this for example. Or it may be caused by something that happens when you do something like put on gloves or socks.

Pain in the back of the foot can be caused by several different problems. One of these problems is arthritis. There are many other possible causes, however, so it is important to get a thorough examination from your doctor.

If you feel pain in front of your ankle, it does not always indicate that you have arthritis. You may have problems with your Achilles tendon, or you may have injured the area. There are several other possible causes, so it is important to get your foot checked by your doctor.

Osteoarthritis, rheumatoid arthritis, and osteoporosis can all produce pain at the front of the ankle. Diagnosing exactly what kind of arthritis you have can be difficult, but it is very important if you want to get relief from the pain and avoid developing a more serious problem later on.

Because your feet are the only part of your body that makes contact with the ground, it’s critical to take care of them—not just for comfort, but also because an injury or disease in one foot can lead to issues in other regions.

We’ve created a list of exercises you can perform to maintain your feet healthy and strong to help you prevent or battle foot problems.

Exercise and extending the feet and ankles on a regular basis may assist ensure that the muscles are giving the greatest support possible.

Additionally, these exercises may assist in maintaining a person’s range of motion in the foot, allowing them to remain active for as long as feasible.

Exercises for Flexibility and Mobility

Toe Raise, Point, and Curl

This workout consists of three phases and aims to strengthen the whole foot and toes. To complete this activity, you must:

• Straighten your spine in a chair and place your feet flat on the floor.
• Raise the heels while keeping the toes on the floor. When just the balls of the feet remain on the ground, come to a halt.
• Keep the heels in this posture for 5 seconds before lowering them.
• Raise the heels and point the toes during the second stage, so that just the tips of the big and second toes contact the floor.
• Hold for a count of five seconds before lowering.
• Raise the heels and curl the toes inward so that just the tips of the toes contact the floor during the third stage. Maintain this position for a count of five seconds.
• Repeat each step ten times to increase flexibility and mobility.

Big Toe Stretch

It is critical to maintaining a full range of mobility in the big toe. The next exercise, like the previous one, is divided into three phases and is intended to stretch and alleviate discomfort in the toes caused by wearing tight shoes.

To complete this activity, you must:

• Straighten your spine in a chair and place your feet flat on the floor.
• Bring your left foot to rest on the inside of your right thigh.
• Gently extend the big toe up, down, and to the side using your fingers.
• Maintain each position for 5 seconds with the big toe.
• This should be repeated ten times before moving to the other foot.

Exercises for Strength

Toe Splay

The toe splay exercise may help you gain control of your toe muscles. Individuals may do it on both feet simultaneously or alternately, whichever is most comfortable.

To complete this activity, you must:

• Seated on a straight-backed chair with your feet resting comfortably on the floor.
• Extend the distance between the toes as far as possible without straining. Maintain this position for a count of five seconds.
• This move should be repeated ten times.
• Once a person’s strength has been increased, they may attempt looping a rubber band around their toes. This adds resistance and makes the workout more difficult.

Toe Curls

Toe curls strengthen the flexor muscles in the toes and feet, thus increasing overall strength.

To complete this activity, you must:

• Straighten your spine in a chair and place your feet flat on the floor.
• A tiny towel, with the short side towards the feet, should be placed on the floor in front of the body.
• One foot’s toes should be on the short side of the towel. Attempt to wrap the towel around one’s toes and draw it toward oneself. This exercise should be repeated five times before transferring to the other foot.
• To increase the difficulty of this exercise, consider securing the other end of the towel with an item.

Marble Pickup

Carrying marbles may help strengthen the muscles on the bottoms of the feet and toes.

To complete this activity, you must:

• Straighten your spine in a chair and place your feet flat on the floor.
• On the floor in front of the feet, place an empty bowl and a bowl with twenty marbles.
• Pick up each stone with just the toes of one foot and put it in the empty basin.
• Rep with the other foot.

Sand Walking

Barefoot walking on the sand is an excellent method to stretch and strengthen the feet and calves. This is an excellent overall workout since the soft texture of the sand makes walking more physically taxing.

To complete this activity, you must:

• Visit a beach, a desert, a volleyball court, or any other sand-covered area.
• Take off your shoes and socks.
• Continue walking as long as possible. Increase the distance gradually to prevent overworking the muscles in your feet and calves.

Exercises for Pain

Toe Extension

Toe extension is beneficial in avoiding or treating plantar fasciitis, a disease that causes discomfort in the heel and difficulties lifting the toes while walking.

To complete this activity, you must:

• Straighten your spine in a chair and place your feet flat on the floor.
• Place your left foot on the inside of your right thigh.
• Toes should be pulled up toward the ankle. There should be a stretching feeling along the bottom of the foot and heel chord.
• Maintain for ten seconds. While stretching, massage the arch of the foot to relieve stress and discomfort.
• Ten times on each foot, repeat this exercise.

Golf Ball Roll

Rolling a golf ball under the foot may help alleviate arch soreness and plantar fasciitis symptoms.

To complete this activity, you must:

• Straighten your spine in a chair and place your feet flat on the floor.
• A golf ball — or any tiny, hard object — should be placed on the floor near the feet.
• Place one foot on the ball and shuffle it around, pushing as hard as is comfortable. The ball’s purpose should be to massage the sole of the foot.
• Continue for another two minutes, then switch to the other foot.
• If no appropriate balls are available, a frozen bottle of water may provide a relaxing alternative.

Achilles Stretch

The Achilles tendon is a connective tissue band that runs from the heel to the calf muscles. It is prone to strain, yet maintaining strength may alleviate foot, ankle, or leg discomfort.

To complete this activity, you must:

• Face a wall and lift your arms so that your palms are flat on the wall.
• Reposition one foot while maintaining a straight knee. Then, bend the opposite leg’s knee.
• Maintain a flat sole on both heels.
• Advance the hips forward until the Achilles tendon and calf muscles feel stretched.
• Maintain for 30 seconds before changing sides. Rep on each side three times.
• Bend the back knee and press the hips forward for a somewhat different stretch.

Feet are an often-ignored part of our body that really deserves a lot more love and attention. They put up with a lot of abuse from us throughout the day, while we neglect them at work, and they can really start to hurt if they aren’t taken care of properly. That’s why it’s good to know these foot health and safety tips.

To assist in maintaining strong and healthy feet:

• Before exercising, do a complete warm-up regimen.
• For daily activities and sports, choose supportive footwear.
• Replace worn-out shoes on a regular basis.
• Strengthen and stretch the feet and ankles gradually to condition them.
• Avoid uneven terrain, particularly if you’re jogging. Avoid running uphill too often.
• Pay attention to your body. Avoid overdoing activities.
• Rest and get proper treatment to avoid recurrence of injuries.
• For continued foot support, wear shoes with good arch support and shock-absorption capabilities.
• Watch for signs of foot fatigue, pain, numbness, tingling, or loss of strength in the feet during exercise. These could indicate overuse syndrome and may lead to more serious problems later on.
• Strenuous exercises can place excess stress on the feet and cause injuries.
• Avoid wearing shoes without cushioned soles.
• Always wear shoes appropriate for the activity you are performing, taking care not to overstretch or over-condition your feet.
• Padded footwear is better than flat-soled footwear for athletic activities that involve running or jumping up and down on uneven surfaces, such as basketball courts, soccer fields, football fields, track and field areas, racquetball courts, etc .

Conclusion

Maintaining healthy feet and ankles is an excellent thing. The exercises shown above may assist in relieving current pain, preventing discomfort, and reducing the chance of damage.

Individuals who have been diagnosed with a foot ailment such as plantar fasciitis or an Achilles tendon injury may want to attempt activities to alleviate their symptoms.

Always consult a healthcare expert before beginning a new workout and stretching program, if feasible.

FAQs

How do you relieve pain on the top of your foot?

There are several methods for relieving discomfort on the top of your foot.

Walk, hike, slackline, or engage in any other physical exercise to burn calories. If you are unable to exercises due to an injury or another cause, consult your physician, consider injecting cortisone into the area of pain. If this does not work for you, please consult your doctor about other therapies that may be available to you.

What is the best way to tell whether you have extensor tendonitis?

Extensor tendonitis is a common cause of big toe discomfort and tenderness, and it is frequently associated by other painful disorders such as arthritis, tendinitis, bursitis, trench foot, and so on. Extensor tendonitis is not uncommon among many athletes, especially runners. This condition can affect people who are not athletes as well.

What does it mean when you have a sharp pain on the top of your foot?

Sharp pain in your foot can be caused by many things. If you have pain on top of the foot and the pain is felt most when you walk, and it is especially bad when you step up onto a step or stairs, this could be a problem with your tendon. A common cause of this type of pain is tendonitis. Tendinitis can cause mild to severe pain, which can sometimes be accompanied by swelling and/or redness of the area as well as tenderness, especially after physical activity.

Why does my heel hurt so much on top of my foot when I walk?

Many people have heel pain on top of the foot, which sounds similar to plantar fasciitis. It is usually caused by the tight or stressed plantar fascia. The plantar fascia is the ligament connecting the heel bone to the arch of your foot. It can be tight because of many conditions, including pronation, ankle sprains, shin splints, or a tight Achilles tendon. Stretching or massage has been very helpful in helping people who have heel spurs and/or plantar fascial restrictions to improve their symptoms.

What are heel spurs, and how do they cause pain at the top of the feet while walking?

Heel spurs are bony lumps of calcium deposits on the bottom surface of the heel bone. These are not very common, but they can cause pain when you put weight on them when walking. Heel spurs can also be caused by many other conditions leading to tightness or stress in the plantar fascia ligament, such as ankle sprains, injuries to the lower leg bones, shins, and calves muscles.

Does aspirin help with relief from this condition from time to time, or only when taken every day for long periods?

Aspirin is not very effective in the relief of pain in the foot. It may help stop bleeding, but that is about it. If you are taking aspirin every day, then you are taking too much of this medication (but stopping can be difficult). There is some evidence that aspirin does not help for pain in the vein of the ankle; it only helps for pain in the area of inflammation, where there has been damage to blood vessels.