Do your feet feel fine in the morning, but by the evening you can't wait to get your shoes off?

Perhaps they feel heavy, tired or achy. Maybe your heels are sore, the balls of your feet are tender, or you find yourself shuffling towards the sofa thinking, “I haven't even done that much today!”

You're certainly not alone.

Our feet do an enormous amount of work. They carry us through work, shopping, school runs, dog walks, exercise and all the little trips up and down the stairs that we barely notice.

But while tired feet can sometimes be explained by a busy day, regular foot pain shouldn't simply be ignored.

Let's look at some of the common reasons your feet might ache at the end of the day.

1. You've Been on Your Feet for Hours

This might sound obvious, but long periods of standing can put a lot of strain on your feet.

If you work in healthcare, retail, hospitality, education or another job that keeps you standing for much of the day, your feet don't get many opportunities to rest.

Even if you're not walking very far, your feet and lower legs are still working to keep you balanced and supported.

By the evening, you might notice:

• aching through the soles of your feet

• sore heels

• discomfort around the balls of your feet

• tired or heavy legs

• mild swelling

• stiffness when you finally sit down

Hard floors can make matters worse, particularly when combined with footwear that isn't giving your feet enough support or cushioning.

2. Your Shoes Might Be Part of the Problem

We don't believe there is one magical shoe that everyone should wear.

Feet are different, and so are our daily activities.

However, poorly fitting footwear can certainly contribute to foot pain.

Shoes that are too narrow can squeeze your toes together. Shoes that are too loose can make your feet work harder to keep them in place. Very worn shoes may no longer provide the cushioning or support they once did.

Take a look at the shoes you wear most often.

Ask yourself:

• Is there enough room for my toes?

• Does my heel feel secure?

• Are the soles badly worn?

• Do my feet slide around inside them?

• Are there areas that rub or pinch?

• Do my feet consistently hurt after wearing this particular pair?

And yes, we know. Sometimes the shoes that look the nicest are not necessarily the ones our feet would choose!

You don't have to abandon every pair you love. But if your feet ache every evening, your everyday footwear is a sensible place to start investigating.

3. You've Suddenly Increased Your Activity

Have you recently started walking more?

Perhaps you've taken up a new exercise routine, changed jobs, gone on holiday or decided that this is finally the week you're going to hit your daily step target.

Your enthusiasm might be ready. Your feet might need a little more time.

A sudden increase in activity can place extra demand on the muscles, joints and soft tissues in your feet and lower legs.

This doesn't mean exercise is bad for your feet. Far from it. Regular movement is important for our overall health and mobility.

The key is often to build activity gradually and give your body time to adapt.

4. Your Feet May Be Working Harder Than They Need To

The way we stand and walk can affect how pressure travels through our feet.

Some people naturally put more pressure through certain areas. Others may have changes in their foot shape, joint movement or muscle strength that make particular parts of the foot work harder.

Over thousands of steps, those small differences can add up.

This is one reason why simply buying a pair of "supportive shoes" doesn't solve every case of foot pain.

We need to understand why your feet hurt before deciding what may help.

A podiatry assessment can look at where you're experiencing pain, your footwear, your activity and how your feet and lower limbs are functioning.

5. There Could Be a Specific Foot Problem

Sometimes an aching foot isn't simply a tired foot.

Several common foot problems can become more noticeable as the day goes on.

These can include:

Plantar fasciitis
This is irritation of a strong band of tissue underneath the foot and is a common cause of heel pain.

Corns and hard skin
Areas of increased pressure can cause thickened skin. Corns, in particular, can become surprisingly painful when you're walking or standing.

Bunions
A bunion can cause pain around the big toe joint, particularly in footwear that presses against the area.

Pain in the ball of the foot
Extra pressure through the front of the foot can cause soreness, burning or aching underneath the toes.

Arthritis
Changes within the joints can lead to pain and stiffness, which may become more noticeable after a long day.

There are other possible causes too, which is why persistent or worsening pain is worth having assessed rather than trying to diagnose it yourself.

What Can I Do About Tired, Aching Feet?

If your feet are simply tired after an unusually busy day, a little rest may be all they need.

You can also try a few simple changes.

Check your everyday shoes

Choose footwear that fits comfortably, doesn't squeeze your toes and is appropriate for what you're doing.

Remember to check the condition of the soles too. Your favourite shoes may feel comfortable because you've had them for years, but they might not be providing much cushioning anymore.

Build up activity gradually

If you're starting a new exercise programme or increasing your walking, give your feet time to adjust.

A gradual increase is usually kinder than suddenly doubling your activity.

Give your feet a change of position

If your job involves standing for long periods, take opportunities to sit or move around when you can.

Equally, if you're sitting for most of the day, regular gentle movement can help keep your feet and legs moving.

Don't ignore recurring pain

There's an important difference between "my feet are tired because I've walked around all day" and "my feet hurt every single evening."

If pain keeps returning, is getting worse or is stopping you from doing things you enjoy, it's worth finding out why.

When Should I See a Podiatrist?

Consider booking an assessment if your foot pain:

• keeps returning

• is becoming more painful

• affects the way you walk

• stops you exercising or doing normal activities

• is associated with persistent swelling

• occurs in one particular area

• isn't improving despite changing your footwear or activity

You should seek medical advice promptly for sudden severe pain, significant swelling or redness, an injury that leaves you unable to put weight through your foot, or other symptoms that concern you.

How Derriford Therapies Can Help

At Derriford Therapies, we don't want you to feel that aching feet are something you simply have to tolerate.

Our HCPC-registered podiatrists can assess your feet, talk through your symptoms and look at factors such as your footwear, daily activity and how your feet and lower limbs are working.

Most importantly, we'll explain what we find in plain English.

Depending on the cause of your discomfort, we can discuss suitable treatment options and practical changes that may help you stay comfortable and mobile.

And we're not here to tell everyone to stop doing the things they enjoy. Quite the opposite.

Our aim is to help keep you moving comfortably.

Your Feet Have a Busy Job – Look After Them

Your feet carry you through thousands of steps, often without getting much attention until something starts hurting.

So if you're regularly reaching the end of the day desperate to get your shoes off, listen to what your feet are telling you.

Sometimes a footwear change or adjustment to your activity is enough.

Sometimes there's an underlying problem that needs a closer look.

Either way, you don't have to simply put up with painful feet.

If your feet are feeling a bit worse for wear, our friendly team at Derriford Therapies is here to help. Book an appointment online or give our reception team a call and let's find out what's making your feet ache.