Long-term foot pain around menopause and staying on your feet
Dr Nicola Tik
A sore foot can slowly shrink your day, from choosing the shortest route to wondering whether an outing is worth the ache afterwards. When pain has been around for a while, comfort and strength both deserve a place in your plan. Building your foot’s capacity in small steps can help you stay involved in the things you enjoy.
Long-term pain under the heel or along the arch often involves the plantar fascia, the strong band of tissue along the sole of your foot, along with the calf and foot muscles that support it. Around menopause, these tissues can become slower to adapt to load, and the cushioning fat pad under your heel can thin.
When pain lasts a while, it is easy to do less. But tissues that are rested lose some of their ability to cope, which can keep the pain going. Gradually building strength helps break that cycle.
Research supports strength work for long-term heel pain. In one trial, people with persistent heel pain who did slow, heavy heel raises improved more quickly over the first few months than those who only stretched. Strength helps the calf and foot share the load each time you take a step.
Heel raises are a good place to start. Stand facing a worktop with both hands resting on it. Slowly lift both heels, pause, then lower them over about three seconds. Start with a few comfortable repetitions.
If standing heel raises feel too much at first, try sitting down with your feet flat on the floor. As they become easier, you could:
If you would like to follow along, VIDA has a short video of heel raises you can use at your own pace.
The small muscles in your foot help support your arch. Sitting with your foot flat, try gently pressing your toes into the floor without curling them, then ease off. You could also try picking up a sock or tea towel with your toes. A few repetitions a day is enough to start. These small movements are easy to fit in at your desk or while the kettle boils.
Check how your foot feels later that day and the following morning. A mild ache that settles by the next day is usually fine. If it is sorer the next morning, ease back a little rather than stopping. Changing one thing at a time, every week or two, gives your foot time to adapt.
Strength works best alongside good support. Shoes with cushioning under the heel and a secure fit, and a gentle calf stretch against a wall before you set off, can make longer days on your feet more comfortable. If you would like a guided stretch, VIDA has short videos you can follow at your own pace..