25 Foot Health Myths Debunked by a Michigan Podiatrist

Quick answer: Foot Health Myths Debunked affects roughly 1 in 4 adults in our practice. Effective treatment starts with a targeted diagnosis, conservative-first treatment, and escalation only when needed. We treat this regularly at our Howell and Bloomfield Township practices. Call (810) 206-1402.

In 20+ years of treating foot and ankle conditions, Dr. Biernacki has heard virtually every foot health myth in circulation. Some are harmless. Others delay patients seeking care, lead to ineffective self-treatment, and occasionally turn minor problems into major ones. Here are 10 of the most persistent foot health myths — debunked with evidence-based facts from podiatric medicine.

10 Foot Health Myths — Debunked

Myth 1: “If I Can Walk on It, It Isn’t Broken”

Fact: Many fractures — including Jones fractures and some stress fractures — are fully weight-bearing initially. The ability to walk does not rule out a fracture. 5th metatarsal avulsion fractures, metatarsal stress fractures, and certain ankle fractures allow full weight-bearing while being genuine bone injuries that require proper treatment. If you have point tenderness over bone after an injury, X-ray it — don’t use your ability to hobble as reassurance.

Myth 2: “Flat Feet Always Need Treatment”

Fact: Flat feet are treated only when they cause symptoms. A large percentage of the population has flat feet (pes planus), and the majority are pain-free and function normally. Research consistently shows that asymptomatic flat feet do not require orthotics, shoe inserts, or arch supports. Treatment is indicated when flat feet cause pain, progressive deformity, or limitation in activity — not simply because the arch is low on X-ray.

Myth 3: “Heel Pain Goes Away on Its Own — Just Rest It”

Fact: Plantar fasciitis becomes chronic without targeted treatment. Rest reduces symptoms temporarily, but without addressing the underlying fascial tightness, calf inflexibility, footwear deficiency, and biomechanical load, plantar fasciitis returns the moment activity resumes. Patients who present to our clinic after 9–12 months of “just resting it” consistently have worse outcomes than those who begin a structured treatment program at first symptom onset. Early treatment shortens the total recovery period significantly.

Myth 4: “Bunions Are Caused by Tight Shoes”

Fact: Bunions are primarily a genetic foot structure issue; shoes accelerate progression but don’t cause the deformity. Bunions develop due to hypermobility of the first ray and the angle of the first metatarsal-phalangeal joint — traits that are largely inherited. Narrow, pointed shoes and high heels do aggravate bunions and accelerate deformity, but people who never wear restrictive footwear also develop bunions. The underlying structural driver is genetic, not purely footwear-related.

Myth 5: “You Should Soak an Ingrown Toenail in Epsom Salt to Cure It”

Fact: Epsom salt soaking is temporarily soothing but doesn’t cure an ingrown toenail. It reduces surrounding inflammation and softens the tissue, which may provide temporary comfort. But the nail spike continues to penetrate the skin until it’s professionally removed. An ingrown toenail with redness, swelling, or drainage needs in-office treatment — a minor nail edge procedure under local anesthesia that permanently removes the offending nail border. The procedure takes 15 minutes and the relief is immediate.

Myth 6: “Custom Orthotics Are Just Expensive Insoles”

Fact: Custom orthotics are prescription medical devices; they’re not equivalent to over-the-counter arch supports. Prescription orthotics are fabricated from a 3D cast or scan of your foot in a neutral subtalar position, designed to address your specific biomechanical pathology. Studies show significant benefit for plantar fasciitis, posterior tibial tendon dysfunction, metatarsalgia, and diabetic foot offloading. Over-the-counter insoles provide generic support and comfort — they’re not interchangeable with devices prescribed for specific pathology.

Myth 7: “Toenail Fungus Is Just Cosmetic — You Don’t Need to Treat It”

Fact: Onychomycosis (nail fungus) can spread, worsen, and cause nail loss if left untreated. Beyond cosmetics, thickened fungal nails increase the risk of ingrown nails, cause pain in closed footwear, and can spread to adjacent nails and skin (tinea pedis). In diabetic patients, untreated nail fungus is a legitimate wound care risk factor — thickened nails can cause pressure injuries to the toe tip. Effective oral treatments (terbinafine) and topical options (efinaconazole) are available and evidence-based.

Myth 8: “All Running Injuries Need Rest — Stop Running Completely”

Fact: Complete rest is rarely the optimal treatment for running injuries. For most overuse conditions (plantar fasciitis, Achilles tendinopathy, shin splints), complete rest removes load stimulus needed for tendon and bone adaptation while allowing significant deconditioning. The current evidence-based approach is load management: reducing training volume and intensity to a tolerable level while maintaining fitness, then gradually progressing. The exception: stress fractures, which require specific protected rest based on fracture site and grade.

Myth 9: “Hammertoes Can Be Fixed with Exercises”

Fact: Flexible hammertoes can be managed (slowed) with exercises; rigid hammertoes require surgery to correct. Toe extensor stretching and intrinsic strengthening exercises can maintain flexibility in early hammertoe deformity and reduce symptoms. But once the joint becomes rigid — which happens gradually over years — no exercise will straighten it. Rigid hammertoes causing pain, corns, or wound formation need surgical correction. Exercise is useful prevention and early management, not a cure for established deformity.

Myth 10: “Foot Pain Is a Normal Part of Aging”

Fact: Foot pain is common with aging, but it’s not normal — and it’s almost always treatable. While certain conditions (arthritis, tendon degeneration, fat pad atrophy) are more prevalent in older adults, the correct response is evaluation and treatment, not acceptance. In our clinic, we regularly see patients in their 60s, 70s, and 80s who have dramatically improved quality of life after addressing conditions they assumed were “just part of getting older.” Pain that limits your mobility deserves evaluation at any age.

In-Office Treatment at Balance Foot & Ankle

If home treatment isn’t providing relief for your foot condition, our podiatry team at Balance Foot & Ankle can help with expert evaluations and advanced in-office care.

How often should I see a podiatrist for routine foot care?

Healthy adults without risk factors benefit from an annual foot exam — similar to a dental check-up. Diabetic patients should have a thorough diabetic foot exam at least once per year, and more frequently if they have peripheral neuropathy, PAD, or prior foot complications. Patients with active conditions (plantar fasciitis, tendinopathy, orthotics management) are seen as needed based on their treatment plan.

Can I prevent most foot problems?

Many common foot problems are preventable or at least manageable when caught early. Key preventive measures: wear properly fitted footwear appropriate for your activities; replace athletic shoes every 300–500 miles; maintain healthy body weight (every extra pound adds 3–4 pounds of force on the foot with each step); stretch calf muscles daily; manage diabetes with tight glycemic control; and see a podiatrist at the first sign of a problem rather than waiting until it becomes severe.

The Bottom Line

Foot health myths persist because they contain a grain of truth or intuitive logic — but acting on misinformation delays appropriate care and often worsens outcomes. If you’ve been living with foot pain because “it’s not that bad” or “it’ll get better with rest,” schedule a consultation with Dr. Biernacki at Balance Foot & Ankle in Howell and Bloomfield Township, Michigan. Most foot conditions are far more treatable than patients assume — and the sooner we start, the faster the relief. Call (810) 206-1402.

Sources

1. Rao UB, Joseph B. “Flat foot in children.” J Bone Joint Surg Br. 1992;74(4):525-527.
2. Radford JA, et al. “Effectiveness of low-Dye taping for the short-term treatment of plantar heel pain.” J Orthop Sports Phys Ther. 2006;36(1):13-20.
3. American Podiatric Medical Association. Patient Education Resources. 2024. apma.org

Related Conditions

More questions patients ask

Is it true that foot pain is a normal part of aging?

No. Foot pain is not a normal or inevitable part of aging. While feet do change with age, pain is a signal that something needs attention. Balance Foot & Ankle successfully treats foot pain at every age. Don't accept pain as 'just getting older' — call (810) 206-1402 for an evaluation. Most age-related foot conditions respond well to treatment.

Do bunions come from wearing high heels?

High heels and narrow shoes can worsen existing bunion deformities, but bunions are primarily caused by genetic predisposition and foot structure. People who never wear heels develop bunions, and not everyone who wears heels develops bunions. Balance Foot & Ankle treats bunions with a full understanding of their multifactorial causes. Proper footwear can slow progression but not prevent genetically determined bunions.

Should you pop blisters from shoes?

Balance Foot & Ankle advises against popping foot blisters. Intact blisters are self-protecting and heal faster when left alone. If a blister must be drained, it should be done with sterile technique to prevent infection. Diabetic patients should never pop blisters and should seek immediate podiatric care for any blister, no matter how minor it appears.

Is it true that you don't need to treat toenail fungus since it's just cosmetic?

Toenail fungus is not just cosmetic, especially for diabetics and immunocompromised patients where it can lead to serious secondary infections. Even in healthy individuals, untreated fungus spreads to other nails and potentially to skin, becomes increasingly difficult to treat, and can cause pain and footwear difficulties. Balance Foot & Ankle recommends treating fungal infections at any stage.

Can flat feet be cured with arch support?

Flat feet cannot be structurally cured with arch support alone in adults, but custom orthotics from Balance Foot & Ankle significantly reduce pain and functional limitations associated with flat feet. In children, early intervention may influence arch development. The goal of orthotic treatment for flat feet is pain relief and improved function, not structural correction. Call (810) 206-1402 for a flat foot evaluation.

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