Burning feet: causes, symptoms and what really helps
Burning feet or soles? Discover the causes, when to see a doctor and what you can do yourself to soothe that burning sensation.
You probably know the feeling: you finally sit down on the sofa after a long day, and your soles start to glow. As if there's a heat source under your feet that you can't switch off. Burning feet are more common than you might think, especially after standing for long periods or at night in bed. Usually it's something harmless, but sometimes that burning sensation is a signal from your nerves that deserves attention. In this article you'll learn where burning feet come from, how to recognise the cause, what you can do yourself and when it's wise to see your doctor.
What are burning feet?
Burning feet — doctors also speak of "burning feet syndrome" — is a burning, glowing or prickling sensation in the soles, the toes or the whole foot. It can feel like heat, tingling, pins and needles or a chafing sensation, while your feet often look completely normal from the outside. For some it's a mild discomfort after a long working day; for others it's a nightly torment that makes falling asleep difficult.
The burning sensation arises in two ways. Sometimes it's simple overload: your soles have endured pressure, friction and heat all day, leaving the skin and tissue irritated. In other cases the cause lies in the nerves themselves: the small nerve endings in your feet transmit heat signals that shouldn't be there. That distinction matters, because it determines what helps — and what doesn't.
Burning feet occur at any age, but more often in people over fifty, people who work on their feet and people with diabetes. Pregnant women are also regularly affected, due to fluid retention and extra weight on the feet.
Causes of burning feet
The possible causes range from everyday to medical. The most common ones at a glance:
- Overload and prolonged standing — after a whole day on your feet, especially on hard floors or in stiff shoes, the soles become irritated and feel glowing hot. This is the most harmless and most common cause. Also read our article on tired and aching feet.
- Tight or poorly ventilated shoes — narrow shoes, synthetic materials and sweaty feet create heat, friction and sometimes athlete's foot, all of which can cause a burning sensation.
- Peripheral neuropathy — damage to the small nerves in the feet, usually starting in the toes and soles. Diabetes is the best-known cause worldwide, but long-term alcohol use, chemotherapy and certain medications can also cause neuropathy. Tell-tale sign: the burning is also there at rest and at night.
- Vitamin deficiencies — particularly a deficiency of vitamin B12, B6 or B1 can cause nerve complaints in the feet.
- Morton's neuroma — a thickened nerve between the metatarsal bones that causes burning pain and numb toes, especially in the ball of the foot. We wrote a separate article about it.
- Excess weight and pregnancy — extra weight means extra pressure and heat on the soles.
- Hormonal and other conditions — an underactive thyroid, kidney problems and circulation disorders can show up as burning feet.
- Athlete's foot — mostly itches, but can also burn, especially between the toes.
Symptoms: how to recognise it
Burning feet don't feel the same for everyone. Watch for these signals to narrow down the cause:
- Glowing soles after a long day that fade over the course of the evening — usually points to overload.
- Burning that is worst at night, even without much standing during the day — fits better with a nerve cause such as neuropathy.
- Tingling, numbness or pins and needles alongside the burning — this also points towards the nerves.
- Burning pain in the ball of the foot, sometimes with the feeling of a pebble in your shoe — think of metatarsalgia or Morton's neuroma.
- Stabbing pain under the heel with the first steps in the morning is not a burning sensation but points to plantar fasciitis.
- Red, warm, swollen feet — can indicate inflammation or a circulation problem and deserve a doctor's visit.
Not sure where your complaints come from? In our overview article pain under your foot we compare the most common foot complaints.
What can you do yourself?
If the burning is caused by overload, pressure or heat, there's a lot you can do yourself to relieve your feet:
Give your feet rest and coolness. Put your legs up in the evening and rinse your feet with lukewarm to cool water. Avoid ice-cold water or ice: it feels nice for a moment, but it's too harsh for irritated skin and nerves — especially if you have diabetes and can't sense temperature well.
Choose roomy, breathable shoes. A wide toe box, leather or mesh instead of synthetics, and rotate your pairs so shoes can dry out. Wear wool or cotton socks that wick away moisture.
Spread the pressure under your soles. Many burning feet arise because the same spots catch all the pressure for hours, especially on hard floors. A cushioning insole such as the AeroSoll absorbs shocks and distributes pressure across the whole sole. If your arch is collapsing, an arch support insole such as the ErgoSole gives your foot extra support, so the ball and heel take less of a beating. If you stand a lot at work, also read our tips for standing work.
Watch your weight and your blood sugar. Fewer kilos literally means less pressure and heat on your soles. If you have diabetes, stable blood sugar is the most important protection for the nerves in your feet.
Important to know: if the burning is caused by nerve damage, an insole or shoe won't fix it. Insoles relieve pressure and that glowing feeling caused by overload, but they don't repair nerves. That's exactly why persistent complaints deserve a proper diagnosis.
3 exercises and tips
These exercises stimulate circulation and relax the sole. Do them daily, for example in the evening before bed:
1. Foot roll with a ball
- Sit down and place a tennis ball or massage ball under your sole.
- Roll the ball at a calm pace from your heel to your toes and back.
- Keep light pressure — it shouldn't hurt.
- Roll each foot for 1 to 2 minutes.
2. Spread and curl your toes
- Sit with your feet flat on the floor.
- Spread your toes as far as possible and hold for 5 seconds.
- Then curl your toes firmly, as if grabbing a towel.
- Repeat 10 times per foot. This trains the small foot muscles and stimulates the nerves in a healthy way.
3. Calf stretch against the wall
- Place your hands against the wall and step back with one leg.
- Keep your back heel on the floor and your knee straight.
- Lean forward until you feel a stretch in your calf and hold for 30 seconds.
- Switch legs and repeat 3 times. Supple calves reduce the pull on your sole.
When to see a doctor?
See your doctor if the burning lasts longer than two weeks, keeps getting worse or disturbs your sleep. Act sooner with these red flags:
- The burning comes with numbness, tingling or loss of strength in your feet or legs.
- You have diabetes and develop new foot complaints — always have your feet checked.
- There is a wound that won't heal, or your foot is red, swollen and warm.
- The burning spreads upwards into your lower legs.
- Your complaints started after beginning new medication or chemotherapy.
With a simple examination and possibly a blood test (blood sugar, vitamin B12, thyroid), your doctor can usually pinpoint the cause. The earlier a nerve-related cause is found, the more can be done to prevent it from getting worse.
Our recommendations
If your soles mainly burn after standing or walking for long periods, cushioning and pressure distribution are the first step. The Bracefox® AeroSoll daily insoles are made for exactly this situation: a soft, resilient insole that absorbs shocks and spreads pressure evenly across your sole, relieving the glowing spots under the ball and heel. They fit in almost any shoe and can be trimmed to size. If you work on your feet all day, also have a look at the WorkSoll work insoles, designed for long shifts and safety shoes.
If your arch is collapsing or you have flat feet, your soles take an extra beating. The Bracefox® ErgoSole arch supports support the arch and correct the position of your foot, distributing pressure more evenly so your feet overheat and tire less quickly. If you do a lot of sport, check out the EnduSole sport insoles. Not sure which insole suits you? Our buying guide will point you in the right direction.
Frequently asked questions
Why do my feet burn mainly in the evening and at night?
During the day your brain is distracted and your feet are under pressure in shoes. In the evening that distraction falls away and the nerves literally get room: circulation changes and stimuli are felt more strongly. Burning that mainly flares up at rest and at night also fits a nerve cause such as neuropathy — if it persists, discuss it with your doctor.
Are burning feet dangerous?
Usually not. After a long day of standing, glowing soles are perfectly normal. However, burning that arises without a clear trigger, lasts for weeks or comes with numbness or tingling can point to nerve damage or an underlying condition and deserves a doctor's assessment.
Do insoles help against burning feet?
It depends on the cause. If the burning comes from overload, hard floors or a collapsing arch, a cushioning or supportive insole can distribute pressure and noticeably ease the complaints. If the burning comes from nerve damage, an insole won't remove the cause — although less pressure can still feel more comfortable.
Which vitamin deficiency causes burning feet?
Vitamin B12 deficiency in particular is known for nerve complaints in the feet, such as burning, tingling and numbness. Deficiencies of vitamin B1 and B6 can also play a role. A blood test via your doctor quickly provides clarity; don't take high-dose vitamins on your own initiative, because too much B6 can actually worsen nerve complaints.
Does cold water help against burning soles?
A lukewarm to cool foot bath can bring relief by calming the skin and regulating circulation. Don't use ice or ice-cold water: it's too aggressive for irritated skin and nerves. If you have diabetes, always test the temperature with your hand or elbow, because your feet sense heat and cold less well.
When should I see a doctor about burning feet?
If the complaints last longer than two weeks, disturb your sleep at night, or come with numbness, tingling, loss of strength or wounds that won't heal. If you have diabetes, always have new foot complaints checked. Your doctor can pinpoint the cause with simple examinations.
