Common Causes of Foot Pain
And How Physical Therapy Can Help
You want to go for a nice evening stroll or spend an afternoon at the mall. But that pain in your foot makes prolonged walking seem like an impossibility. Now what?
Foot pain is a common problem — and one that can have a significant impact on your day-to-day life. If severe enough, it becomes a risk factor for other concerns, particularly among older adults, including decreased balance, increased fall risk, and general loss of mobility.
Fortunately, our team at Leaps and Bounds Performance Rehab is here to help. Our experienced clinicians work together to identify the root cause of your pain. From there, we develop a customized treatment plan designed to resolve the underlying injury or condition and help ensure lasting relief.
Don’t let foot pain slow you down. Give us a call to book an appointment and uncover the source of your foot discomfort — and take the first step toward moving comfortably again.
What Are the Common Causes of Foot Pain?
When determining the source of your foot pain, you’ll first want to pinpoint where the pain is coming from. Is it along the bottom of your foot? Is it along the top of your foot? In your heel? Could your ankle be involved?
Our therapists will conduct a detailed evaluation to ensure we fully understand your symptoms. We’ll review your health history and recent activities and perform a physical examination that gives a complete picture of your condition. From there, we can determine the underlying injury or condition causing you pain.
While causes of foot pain vary wildly, here are some of the most common:
- Plantar Fasciitis: This is the most common cause of foot pain, occurring in about 10% of the general population. It causes pain and stiffness along the bottom of your foot and into your heel and occurs when certain tissue (the plantar fascia) becomes swollen and inflamed.
- Achilles Tendonitis: Another example of inflammation in foot tissue, Achilles tendonitis causes pain and range of motion restriction in the tendon that runs along the back of your heel (the Achilles tendon).
- Heel Spurs: This condition refers to a bony growth that develops on your heel bone due to stress and strain on the ligaments and tendons.
- Stress Fractures: Stress fractures are small cracks in the bone that generally occur due to overuse. While they can happen anywhere, your feet are particularly susceptible as they absorb much of the impact from activities like running, excessive walking, and jumping.
What We Can Do To Help
Once our therapists have determined the source of your foot pain, we’ll work with you to develop a customized treatment plan that manages symptoms, improves functionality, and, in many cases, resolves the underlying condition. We customize every plan to suit your needs, pulling from various treatment options.
Here are just a few techniques we might incorporate:
- Manual Therapy: Manual therapy offers drug-free pain management and a gentle way of improving foot mobility. Techniques like myofascial release, soft tissue manipulation, and joint mobilization offer unique benefits.
- Therapeutic Exercise: We’ll provide a targeted, personalized exercise program to stretch and strengthen your foot and ankle muscles. Depending on your needs, we can also work on balance, overall mobility, and coordination.
- Lifestyle Modifications: Often, foot pain stems from lifestyle factors, such as wearing improper footwear or starting a new high-impact exercise regimen. We’ll help you identify these factors and suggest strategies for managing them.
During your sessions, we’ll generally begin with acute pain relief through manual therapy techniques or pain-relieving modalities. Then, we’ll move on to targeted exercises. Our therapists will ensure you perform those exercises correctly and monitor your progress, increasing the intensity as you improve.
We’ll also suggest things you can do on your own, such as self-massage techniques, additional exercises, or footwear changes.
Are Your Shoes the Cause of Your Foot Pain?
Who doesn’t love a great pair of shoes, especially when they’re the final touch on a knockout outfit? Unfortunately, shoes are more than just a fashion statement–they can also contribute to foot pain.
At Leaps and Bounds Performance Rehab, we can let you know for certain if your shoes are causing your foot-related woes. In the meantime, here are some simple guidelines to remember the next time you go shoe shopping.
Our Guide to Finding the Perfect Shoe
- Make sure it fits. Cinderella’s stepsisters learned it the hard way: it doesn’t matter what a shoe looks like if it doesn’t fit your foot. If your shoes are too tight or restrictive, your feet will not have full mobility, leading to pain and other discomfort.
- Pointed toes are out this season. Those fierce pointy-toed shoes might look great, but they squeeze your toes together in a way that can cause problems in your toe joints.
- So are high heels. A severe high heel looks fabulous (and sounds even better), but it forces your foot into an unnatural shape, leading to significant impacts on the overall health of your feet–not to mention a higher risk of sprained ankles, lower back pain, and balance issues!
- But comfort and support are in. The best shoes are the ones that feel good while wearing them and after you take them off. In most cases, these shoes provide your foot with the support it needs to work correctly, ensuring the foot is protected and feeling good.
Okay, so we may not be your first choice for fashion tips–but we can help you avoid persistent, debilitating foot pain. Schedule an appointment today to learn more about the right shoes for healthy feet!
From Oakville to Italy — A World of Skating Inspiration
Carolina and Pat just returned from an incredible trip to Milan-Cortina, Italy to watch the Olympic pairs figure skating competition live — and what an experience!
One of the highlights was cheering on Trennt Michaud and Lia Pereira representing Team Canada in their first Olympics. They delivered a standout short program performance that had them sitting in third place at one point, showing tremendous grit and skill on the Olympic stage. While they ultimately finished eighth overall in a tough field, their performance was inspiring and a reminder of the dedication it takes to compete at this level. We look forward to what’s next for this amazing duo.
We also want to give a big shout-out to Riku Miura and Ryuichi Kihara — the pair who soared to Olympic gold with a stunning free skate, winning Japan’s first Olympic pairs medal and leaving fans in awe. They brought home the top prize with remarkable resilience and artistry, a true highlight of the Games.
Even more special for us locally was seeing Riku and Riyuichi’s connection to Oakville, where they’ve trained since 2019 and built so much of their success. It was amazing to watch friends and neighbors shine on the world stage!
Our Patients Are Getting Results
“I’ve had an excellent experience working with Anthony at Leaps and Bounds. From the very first session, he was professional, knowledgeable, and genuinely invested in my recovery and performance. He took the time to understand my training background, clearly explained the “why” behind everything we were working on, and tailored my rehab plan in a way that felt both effective and sustainable. Thanks to his guidance, I’ve seen significant improvements in my recovery, strength, and confidence with training. We’re now actively ramping up for my first 5K in spring 2026, and I know I would never have reached this point without Anthony in my corner. He strikes the perfect balance between being encouraging and detail-oriented, and it’s clear he truly cares about his patients’ progress. I would highly recommend him to anyone—especially runners or active individuals seeking exceptionally high-quality physiotherapy care.” – M.D.
Schedule An Appointment Today
The first step in resolving your foot pain is correctly identifying its cause. To learn why your foot is hurting, call Leaps and Bounds Performance Rehab to schedule your initial consultation. We’ll have you on your way to an active lifestyle in no time!
Staff Spotlight: Dr. Roslyn Eng
Dr. Roslyn Eng is a person-centred, evidence-based chiropractor passionate about understanding her patients and supporting their goals. Whether it’s managing pain, optimizing performance, or getting back to what they love doing, she is dedicated to empowering people through hands-on care, exercise prescription, and patient education.
Dr. Roz provides individualized chiropractic care to the Oakville and Burlington communities, with a special interest in working with dancers and promoting healthy aging. She enjoys treating people from all walks of life for a variety of musculoskeletal concerns spanning from head to toe.
Orthotics as Part of a Bigger Plan
In addition to her chiropractic care, Dr. Roz also provides custom orthotics when clinically appropriate. She views orthotics as a supportive tool — one that can provide short- to medium-term relief, improve alignment, and reduce strain while we work on addressing the root cause of the issue.
Orthotics can be especially helpful in managing foot pain, supporting biomechanical imbalances, and allowing patients to stay active during recovery. However, they are not a standalone long-term solution. True, lasting results come from a comprehensive assessment and individualized treatment plan, which may include chiropractic care, physiotherapy, athletic therapy, and corrective exercise.
Dr. Roz takes the time to ensure that orthotics are integrated into a broader care strategy — one focused on restoring function, building strength, and helping patients move confidently without reliance on passive supports.
Our Caring Team Is Here For You
Andrew Convery, BAHSc Hons AT, CSEP-PT
Certified Athletic Therapist (C)
Carolina Rotondo, MPT, Hons BSc, Cert MDT
Registered Physiotherapist
Christina Camilleri, RMT, BAHSc Hons AT
Certified Athletic Therapist (C), Registered Massage Therapist
Dr. Roslyn Eng, DC, Hons BSc Kin
Doctor of Chiropractic
Michelle Davies
Client Experience Manager
Onika Green, Cert MPC, MHK
Mental Performance Consultant
Pat Stanziano, MPT, Hons BScKin, Cert MDT, Dip Sport Physio
Registered Physiotherapist, Sport Physiotherapist
Thomas Stavro Sholdoff, MscPT, Hons BA Kin
Registered Physiotherapist
Tania Tajik, MScPT, Hons BSc, Cert MDT
Registered Physiotherapist
Tee Up for a Healthy Golf Season
March marks the arrival of spring and the anticipation of a brand-new golf season. It’s not just about dusting off your clubs but also about prepping your body for the game. Here are some effective tips to ensure you swing into the new season at your best physical ability.
- Dynamic Warm-Up: Replace traditional static stretching with dynamic warm-ups like leg swings, arm circles, and torso rotations to prepare your muscles and joints for the various movements in golf.
- Balance and Coordination: Golf requires a high level of balance and coordination. Our therapists can give you drills to enhance your stability, which in turn will improve your swing.
- Soft Tissue Work: Use foam rollers or a massage stick to work on your soft tissue. This helps muscle recovery and keeps you loose and limber, reducing the risk of strains or sprains.
By incorporating these cutting-edge tips into your preparation, you’re setting yourself up for a healthier, more enjoyable golf season. May your drives be long and your putts be true!
Recipe of the Month: Lucky Green Power Bowl
Ingredients:
- 1 cup cooked quinoa (or brown rice if you prefer)
- 1 cup fresh baby spinach or kale
- 1 cup broccoli florets
- 1 cup Brussels sprouts (halved)
- 1 tbsp olive oil
- Salt + pepper
- Optional: garlic powder or smoked paprika
- ½ avocado, sliced
- ½ cup cucumber, chopped
- ¼ cup green peas or edamame
- A handful of fresh herbs (parsley, cilantro, or mint)
Dressing:
- 2 tbsp tahini
- Juice of ½ lemon
- 1 tsp Dijon mustard
- 1 small clove garlic (or ½ tsp garlic powder)
- Water to thin
- Salt to taste
Instructions:
- Roast the veggies: Toss broccoli and Brussels sprouts with olive oil, salt, and pepper. Roast at 400°F (205°C) for 20–25 minutes until crispy and golden.
- Build the base: Add quinoa to a bowl, top with fresh greens so they slightly wilt from the warmth.
- Pile on the green magic: Add roasted veggies, avocado, cucumber, peas, and herbs.
- Drizzle the luck: Whisk dressing ingredients until smooth and pour generously over everything.
- Optional flair: Sprinkle with pumpkin seeds or hemp seeds for extra crunch.
