Sore Feet Ankles

Quick answer: Sore Feet Ankles has multiple potential causes including mechanical, neurological, vascular, and inflammatory. The patterns we see most often are overuse, poorly-fitted shoes, and biomechanical imbalance. Red flags requiring urgent evaluation: warmth/redness (infection), inability to bear weight (fracture), and unilateral swelling without injury (DVT). Book online or call (810) 206-1402.

✅ Medically reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatrist · Last updated April 6, 2026

Sore Feet & Sore Ankles [Causes, Symptoms & Best Home Treatment]

Sore Feet & Sore Ankles: The #1 cause is plantar fasciitis, the #2 because his posterior tibial tendinitis & #3) MORE! Use this BEST HOME Treatment!

Look:

• We go over the most practical guide for your sore feet and sore ankles.
• Watch the video below for the best possible and most practical treatments.
• We then go over the great options to use at home to fix your foot pain!

So let’s get started!

https://youtu.be/c2wCCW5hTEk

Overview:

Sore Feet & Sore Ankles [Causes, Symptoms & Best Home Treatment] overview:

• The most common causes of sore feet and sore ankles in athletes in people who are in their feet all day are:
• Plantar fasciitis, posterior tibial tendinitis, ankle tendinitis, peroneal tendinitis and Achilles tendinitis.
• These are all mostly chronic overload injuries and can be quickly correctable!

Symptoms:

• The most common symptoms depend on mostly on the cause of the injury.
• This usually results in morning pain that gets better with the first 10-20 steps in the morning.
• Aching throbbing pain that gets worse towards the end of the day.
• Pain that gets worse when you rest on the couch after a long workday.
• This it can cause swollen achy feet at the end of the day.
• Can cause sore ankles and sore feet towards the end of the day.
• It is common to get tired aching feet on the bottom of your feet and on the inside of her ankles.

 

Causes:

The most common causes of sore feet and sore ankles are:

#1) Plantar Fasciitis (Heel Pain):

• Plantar fasciitis is the #1 because of sore feet, especially highlighted by morning pain.
• 1 of the hallmarks signs of plantar fasciitis is morning pain with the first 10-20 steps that gets better.
• This is due to inflammatory fluid and microscopic tears throughout the plantar fascia that are gradually breaking apart in the morning causing recurring pain throughout the rest of the day.
• This is a ligament that connects to her heel to her toes.
• It is said that up to 44% of people in the United States alone will suffer from this.
• About 10% of people in the United States could be suffering with this at any given time, whereas almost 50% will suffer from it at some point in their life!.
• This means that right now there is probably around 30 million people with bottom of the foot and heel pain due to this reason!

 

#2) Posterior Tibial Tendinitis:

• Posterior tibial tendinitis is attended on the inside of your ankle.
• This is can also be known as shin splints, or pain throughout the inside of your ankle.
• This is related to something called overpronation if your ankle is buckling in.
• The posterior tibial tendon is responsible for trying to turn her ankle inward.
• This is especially common in people with flat feet were people standing on hard floors all day.
• This is a very treatable condition, with the right shoes, right orthotic stretches and exercises.

 

#3) Achilles Tendinitis:

• The Achilles tendon is the big muscle on the back of your calf that connects the record and inserts of the back of your calcaneus bone.
• For people who are standing throughout the day that this can be a very tender muscle.
• The pain usually occurs about to 6 cm above the back of your heel bone.
• This is 1 of the most common causes of back of the heel pain.

#4) Peroneal Tendinitis:

• The peroneal tendons are the most common tendons causing pain on the outside of her ankle.
• The 2 muscles that make up the peroneal tendons are the peroneus brevis and the peroneus longus muscle tendons.
• We have a great guide for peroneal tendinitis that can quickly relieve your pain.
• This is pain that gradually starts to cause aching and throbbing throughout the day.

 

Ankle Sprain Recovery and Chronic Instability in Michigan: Clinical Care at Balance Foot & Ankle

Michigan patients who have sprained their ankle — whether a recent injury or a recurrent problem — benefit from clinical evaluation that grades the ligament injury, identifies whether bony injury is present (Ottawa ankle rules do not catch all relevant fractures), and establishes a rehabilitation protocol appropriate to the injury severity. Grade 1 and 2 ankle sprains are managed conservatively with protected weight-bearing, RICE protocol, proprioceptive rehabilitation, and progressive return to activity. Grade 3 sprains with complete lateral ligament complex disruption may benefit from surgical stabilization when the patient is young, active, and wants to prevent chronic instability. For patients who have had recurrent ankle sprains and developed chronic lateral ankle instability — manifesting as the ankle “giving way” during normal activity — the Broström-Gould lateral ankle stabilization procedure is a durable surgical solution. At Balance Foot & Ankle, ankle sprain and instability patients receive accurate diagnosis with stress X-rays and MRI when indicated, and a treatment plan calibrated to their injury severity and functional goals. Michigan patients with ankle injuries can call Balance Foot & Ankle at (810) 206-1402 to schedule at our Howell or Bloomfield Township office.

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Related Treatment Guides

• Plantar Fasciitis & Heel Pain Treatment
• Posterior Tibial Tendon Dysfunction Treatment
• Custom 3D Orthotics
• Sports Foot & Ankle Injury Treatment

Clinical References

1. Thomas MJ, Roddy E, Zhang W, Menz HB, Hannan MT, Peat GM. The population prevalence of foot and ankle pain in middle and old age: a systematic review. Pain. 2011;152(12):2870-2880.
2. Hill CL, Gill TK, Menz HB, Taylor AW. Prevalence and correlates of foot pain in a population-based study: the North West Adelaide health study. J Foot Ankle Res. 2008;1(1):2.
3. Riskowski JL, Hagedorn TJ, Hannan MT. Measures of foot function, foot health, and foot pain: American Academy of Orthopedic Surgeons Lower Limb Outcomes Assessment. Arthritis Care Res. 2011;63(S11):S229-S239.

In-Office Treatment at Balance Foot & Ankle

If home treatment isn’t providing relief for your sore feet ankles, our podiatry team at Balance Foot & Ankle can help with same-day evaluations and advanced in-office care.

More questions patients ask

What causes sore feet and ankles?

Sore feet and ankles are caused by overuse, poor footwear, prolonged standing, flat feet, high arches, plantar fasciitis, tendinitis, arthritis, bursitis, stress fractures, peripheral neuropathy, or referred pain from the knee, hip, or back. At Balance Foot & Ankle, our podiatrists conduct a thorough evaluation to identify the specific cause of foot and ankle soreness and develop a targeted treatment plan.

How do you relieve sore feet and ankles?

Relieve sore feet and ankles by: resting from aggravating activities, soaking in warm Epsom salt water for 15-20 minutes, applying ice for acute inflammation, elevating feet, wearing supportive footwear, using anti-inflammatory medications, stretching the calves and plantar fascia, and wearing compression socks for ankle swelling. Persistent or recurring foot and ankle soreness warrants professional evaluation at Balance Foot & Ankle.

What is the best home remedy for sore feet?

The best home remedies for sore feet include: warm Epsom salt foot soaks (20 minutes), arch stretches and calf stretching exercises, rolling a frozen water bottle or golf ball under the arch, wearing supportive shoes even indoors, elevating the feet when resting, and applying topical NSAIDs (diclofenac gel) to sore areas. If soreness persists or worsens, call Balance Foot & Ankle at (810) 206-1402 for professional evaluation.

When should sore feet be seen by a podiatrist?

See a podiatrist at Balance Foot & Ankle for foot or ankle soreness that: persists more than 2-3 weeks, is severe or worsening, is present every day, is limiting activity, occurs in both feet simultaneously without a clear cause, is accompanied by swelling or skin changes, or if you have diabetes, neuropathy, or vascular disease. Early professional intervention typically leads to faster and more complete recovery.

Can custom orthotics help chronically sore feet and ankles?

Yes, custom orthotics from Balance Foot & Ankle are one of the most effective long-term solutions for chronically sore feet and ankles, particularly when related to biomechanical issues like flat feet, overpronation, or high arches. By correcting alignment and distributing pressure optimally, orthotics address the root mechanical cause of soreness rather than just masking symptoms. Call (810) 206-1402 to schedule a biomechanical evaluation.

Still have a question about coverage or cost? Book online and we will check your benefits before your visit: Book in Howell · Book in Bloomfield Township. Prefer to talk it through first? Call (810) 206-1402.