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Where Does Your Foot Hurt?
Tap the spot. See what it often is, what the research says about physio for it, where orthotics fit, and when to see a doctor first.
This page gives general information. Your physiotherapist or doctor can give you a diagnosis.
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- No Referral Needed
- Free Orthotic Assessment
- Registered Physiotherapist
- Open Evenings and Sundays
Tap a dot, or pick from the list.
Or choose an area
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Pick the spot that hurts
You'll see what it often is and whether physio can help. You'll also see where orthotics fit and when to see a doctor first.
Pain somewhere else? Try our full body guide.
Physio, Family Doctor, Walk-in, or 911?
Most foot pain can start with physio. A few signs mean a doctor should see you first.
Call 911 or go to the ER now
- A foot or ankle that looks out of shape after an injury
- A foot that's cold, pale or blue
- A snap at the back of the heel, and you can't push off
- A hot, red, swollen foot with a fever
See a doctor today, or a walk-in
- You can't take four steps after an injury
- One spot on a bone that hurts to press
- A red, hot, very painful toe joint that came on overnight
- A hot, swollen foot with no injury
- A sore that isn't healing, or new numbness, if you have diabetes
Physio is a good place to start
- Heel pain in the morning
- Arch or ball of foot pain that builds with walking or running
- Pain after an ankle sprain that's slow to settle
- Achilles pain or stiffness
- Flat feet or bunions that ache
- Questions about orthotics or shoes
No referral needed in Ontario. If it turns out you need a doctor, we'll tell you at your first visit.
Where Orthotics Fit
Orthotics can be one part of the plan for some foot problems. These include painful high arches, bunion pain, rheumatoid arthritis in the feet, and a sore tendon on the inside of the ankle. For most heel pain, a store-bought insert works about as well as a custom one.
Our orthotic assessment is free. We check your feet and tell you if a store-bought insert, custom orthotics or no insert at all makes the most sense.
Custom orthoticsAre custom orthotics worth it?Orthotics and insurance
Foot Pain FAQs
What is the most common cause of heel pain?
Plantar fasciitis. It's pain under the heel that's often worst with your first steps in the morning. Most cases settle within a year with stretching, strength work and the right shoes.
Do I need an X-ray for foot pain?
Usually not. An X-ray helps after an injury if you can't take four steps, or if a bone hurts to press on one spot. If we think you need one, we'll tell you and point you to your doctor.
Can physiotherapy help foot pain?
For many common foot problems, yes. Guidelines recommend exercise-based care for heel pain, Achilles pain and ankle sprains. Your plan is built from what we find at your assessment.
Do I need orthotics for foot pain?
Not always. For most heel pain, a store-bought insert works about as well as a custom one. Custom orthotics can help with painful high arches, bunion pain and rheumatoid arthritis in the feet. Our orthotic assessment is free.
Should I rest a sore foot?
A short break from what flares it can help. After that, most foot problems do better with a slow, steady return to activity. If one spot on a bone hurts to press, see a doctor first.
Do I need a referral to see a physiotherapist for foot pain?
No. In Ontario you can see a physiotherapist directly. Some insurance plans want a doctor's note before they pay, so check yours.
Built From the Research, in Plain Words
The answers on this page come from clinical guidelines and trials. Here's the list, so you can check for yourself.
Show the sources
- Koc TA Jr, et al. Heel pain, plantar fasciitis: revision 2023. Clinical practice guideline. Journal of Orthopaedic & Sports Physical Therapy (JOSPT), 2023.
- Martin RL, et al. Achilles pain, stiffness, and muscle power deficits: midportion Achilles tendinopathy, revision 2018. JOSPT, 2018.
- Martin RL, et al. Ankle stability and movement coordination impairments: lateral ankle ligament sprains, revision 2021. JOSPT, 2021.
- Hawke F, et al. Custom-made foot orthoses for the treatment of foot pain. Cochrane Database of Systematic Reviews, 2008.
- Whittaker GA, et al. Foot orthoses for plantar heel pain: a systematic review and meta-analysis. British Journal of Sports Medicine, 2018.
- Munteanu SE, et al. Effectiveness of customised foot orthoses for Achilles tendinopathy: a randomised controlled trial. British Journal of Sports Medicine, 2015.
- Kulig K, et al. Nonsurgical management of posterior tibial tendon dysfunction with orthoses and resistive exercise: a randomized controlled trial. Physical Therapy, 2009.
- Bachmann LM, et al. Accuracy of Ottawa ankle rules to exclude fractures of the ankle and mid-foot: systematic review. BMJ, 2003.
Get Your Foot Checked in Ancaster
One on one with a registered physiotherapist, minutes from the Hamilton Mountain. Your first visit is free for new patients, and so is an orthotic assessment.
New patients only · Never billed to your insurer · No referral needed
This page gives general information. If you're worried about your foot, see a doctor or book an assessment.
Reviewed by Dhiman Patel, MScPT, registered with the College of Physiotherapists of Ontario. Last reviewed 23 September 2026.