Fibromyalgia and Foot Pain: Understanding the Connection

While all kinds of pain are unpleasant, some have a bigger impact on your life. Chief among these is foot pain because walking is an essential function. Some people describe it as:

• "The bottoms of my feet felt like they were on fire. These pains come and go, sometimes [lasting] for months."
• "I can't wear a flip flop or any kind of shoe."
• "I can't stand to touch my bare feet to the floor. I have to wear memory foam slippers around the house."

During a flare of foot pain, you may find that just resting your foot on the floor causes burning pain. Shoes can hurt not only on the soles of your feet but the tops as well. Walking? Agony. Stepping on something like an electrical cord can feel like you're being cut by a razor blade. A common complaint is waking up with feet that feel like you've been walking for hours.

Foot pain is a major problem. When every step is agony, it makes it hard to do much of anything. When you're already limited because of fibromyalgia, you hardly need one more thing to keep you from doing what you want or need to do.

A study published in Arthritis Research & Therapy found that about 50% of people with fibromyalgia report pain in one or both feet. That seems like a lot of us, but the same study showed that 91% have neck pain 79% experience hip pain. In fact, the feet were among the least likely places to hurt. Still, it's important to look at foot pain because your ability to walk has a big impact on how functional you can be. Foot pain can make you walk differently, which may lead to back, hip and knee problems.

Here are some common reasons why people with fibromyalgia experience foot pain:

Heightened Nerve Sensitivity – Fibromyalgia causes the nervous system to amplify pain signals, making even mild foot discomfort feel severe.

Plantar Fasciitis – This painful condition, caused by inflammation in the band of tissue running along the bottom of the foot, is more common in people with fibromyalgia.

Poor Circulation – Fibromyalgia may contribute to reduced blood flow, leading to cold, stiff, and achy feet.

Joint and Muscle Stiffness – Tightness in the feet, ankles, and legs can make movement painful. If you’re staying off of your foot to avoid pain, not using it may actually add to its stiffness.

Understanding these causes can help you choose the best strategies to relieve foot pain.

Risk factors for foot pain caused by fibromyalgia also may include:

• Poor fitting or worn-out footwear
• Improper footwear for activity
• High impact exercise
• Heavy weight or intensity of exercise during periods of heightened symptoms
• Being overweight or obese may increase the pressure placed on your feet and the forces being transmitted through your joints
• Life stress and worry (anxiety) have been shown to worsen symptoms
• Fatigue

Top 6 Tips for Managing Foot Pain with Fibromyalgia

If you’re experiencing fibromyalgia-related foot pain, there are several natural and functional medicine approaches that can help. Here are some of the best ways to ease discomfort and keep your feet healthy:

1. Choose Supportive Footwear
Wearing the right shoes can make a huge difference in managing fibromyalgia-related foot pain. Consider investing in orthotic inserts for added comfort. Look for the following: Cushioned soles to absorb impact, Arch support to prevent strain on the plantar fascia, Wide-toe boxes to reduce pressure on sensitive areas, Lightweight and flexible materials for ease of movement and Avoid or limit wearing high heels, flip-flops, and unsupportive flats, as these can worsen pain.

2. Try Gentle Foot Stretches and Exercises
Stretching and strengthening the feet can help improve circulation, reduce stiffness, and ease tension. Check out this guide here for some foot stretches you can do just about anywhere!

3. Use Heat and Cold Therapy
Alternating heat and cold therapy can reduce inflammation and soothe fibromyalgia and foot pain. Try the following: Warm foot soaks with Epsom salt to relax muscles and improve circulation, Ice packs to numb sharp pain and reduce swelling after standing or walking, Heated socks or warm compresses for extra comfort on cold days.

4. Maintain a Healthy Diet for Inflammation Control

Eating an anti-inflammatory diet can help reduce fibromyalgia symptoms, including foot pain. Focus on the following: Omega-3-rich foods such as salmon, walnuts and flaxseeds, Antioxidant-packed fruits and vegetables such as berries, spinach, and bell peppers, Whole grains and lean proteins to stabilize energy levels and prevent pain flare-ups, Limitation of processed foods, sugar, and excessive caffeine that can trigger inflammation.

5. Massage Regularly
Massage can help relieve tension, improve circulation, and reduce foot pain. They don’t always have to break the bank either. You can self-massage with a foot roller or tennis ball, or have a partner manually massage your feet when you have a flare-up. Chiropractic care and physical therapy can also assist with proper foot alignment and mobility.

6. Prioritize Rest and Stress Reduction
To minimize flare-ups and foot pain, focus on the following strategies:
Practice relaxation techniques such as deep breathing and meditation to de-stress, or mindfulness to help manage stress, which can worsen fibromyalgia symptoms. Break tasks into smaller, manageable segments to avoid overexertion, listen to your body and take breaks as needed.
Chronic stress can amplify pain signals, so finding ways to keep stress at bay can help you minimize pain.

Recovering from foot pain associated with fibromyalgia can be a gradual process, often requiring a multifaceted approach. While timelines can vary significantly from person to person, many individuals may start to notice improvements within a few weeks to several months of consistent management strategies. However, it’s essential to understand that fibromyalgia is a chronic condition, and complete recovery may not be achievable for everyone.

Potential complications during the recovery process can include flare-ups of pain, fatigue, and other fibromyalgia symptoms. These flare-ups can be triggered by stress, changes in weather, or overexertion. Therefore, it’s crucial to monitor your body’s responses and adjust your activities accordingly.

In conclusion, understanding the relationship between fibromyalgia and foot pain is crucial for those affected by this complex condition. Fibromyalgia can indeed lead to various types of foot pain, including tenderness, burning sensations, and fatigue, which can significantly impact daily activities and quality of life. Recognizing these symptoms as part of the fibromyalgia spectrum is essential for effective management and treatment. If you or a loved one is experiencing unexplained foot pain alongside other fibromyalgia symptoms, it is important to consult a healthcare professional for a comprehensive evaluation and personalized care plan. Additionally, consider exploring resources on fibromyalgia management, pain relief strategies, and support groups to enhance your understanding and coping mechanisms. Taking proactive steps can lead to improved well-being and a better quality of life.