The feet are a very common source of pain, with 8 in 10 Americans experiencing some form of problem with their feet. One in 4 says they’re unable to exercise due to foot pain.

This isn’t so surprising when you consider that 25 percent of your bones are located in your feet and ankles, and your feet are the foundation of your body, carrying all your weight.

With 26 bones and 33 joints in each foot, there’s plenty of opportunity for something to go wrong — especially if you fail to walk and run with proper form and posture. Certain footwear, including flip-flops, and tight-fitting or high-heeled shoes may also damage your foot structure and aggravate the situation.

Moreover, few people pay attention to exercising their feet, and without proper muscle strength in your feet, your body may become imbalanced, which can lead to pain in other areas.

Simple foot exercises can make a big difference for problems such as bunions and hammertoes. Other common foot problems include plantar fasciitis (heel pain), ingrown toenails, and fungal infections, and in these instances other remedies are warranted.

In this article, I’ll review several common foot problems that cause pain and discomfort, with recommendations for simple and inexpensive treatments.

Plantar Fasciitis

Plantar fasciitis — inflammation in the ligament that runs along the sole of your foot — is one of the most common chronic injuries in runners. The ligament attaches to the bottom of your heel bone, which is why the pain is often felt in your heel.

The cause can be traced to excessive stress placed on the heel bone and soft tissues, causing inflammation. Improper footwear is typically part of the problem, and research¹ by Michael Warburton, a physical therapist in Australia, found that running barefoot decreases the likelihood of plantar fasciitis.

Treatments typically focus on relieving tension on the heel and lowering inflammation. While cortisone and anti-inflammatory drugs are typically prescribed, I would suggest trying non-drug alternatives first.