You’re probably reading this on your phone right now—and we get the irony!

But here’s something you might not know: your phone habits could be contributing to your foot pain.

Sounds strange, right? But it’s true. The way we look at our phones affects our posture, and posture plays a big role in how we stand, walk, and move—right down to our feet.

Let’s break it down simply. At Peak Podiatry, we see a growing number of patients in Galway and Limerick who come in with foot pain that’s linked to things they’d never expect—like phone use.

Here’s how it happens, and what you can do to stop your phone from becoming a pain in the... heel.

The Chain Reaction: From Phone to Foot

When you look at your phone, especially while standing or walking, you probably:

• Lean your head forward

• Round your shoulders

• Tilt your pelvis

• Shift your body weight

That posture puts more pressure on your spine, hips, knees, and feet.

The body is all connected—so if one part is out of alignment, the rest has to compensate. Over time, that imbalance adds stress to your muscles, tendons, and joints… and your feet end up taking the hit.

How Phone Use Leads to Foot Pain

Let’s take a closer look at some of the ways posture caused by phone use affects your feet:

1. Forward Head Posture = Misaligned Body

Every inch your head leans forward adds more strain down the spine. That pressure shifts how your body distributes weight—often causing your arches to flatten or your heels to work harder.

2. Slouching Changes How You Walk

Poor posture while using your phone can throw off your gait (the way you walk). That can lead to overpronation (feet rolling inward), heel pain, or ball-of-foot pain.

3. Looking at Your Phone While Walking

Scrolling while walking reduces body awareness. You might walk differently without even realising—slower, heavier steps, poor balance, shorter stride—all of which affect foot mechanics.

4. Standing Still While Scrolling

Standing in one place while texting or browsing often leads to shifting weight unevenly from one foot to another. This can cause achy heels, tired arches, or pain on one side of the body.

Common Foot Problems Linked to Poor Posture

Here are a few issues we often see that are connected to poor posture habits (including phone use):

• Plantar fasciitis – Heel pain from extra stress on the arch

• Ball-of-foot pain (metatarsalgia) – Caused by misalignment or pressure

• Achilles tendonitis – Often due to uneven weight-bearing or tight calves

• Flat feet or fallen arches – Worsened by poor alignment

• Knee and hip pain – From compensating for poor foot position

Signs Your Posture Might Be Causing Foot Pain

You don’t need to be hunched over 24/7 for posture to cause problems. Here are some red flags to look for:

• Your feet ache after standing still for just a few minutes

• You often lean on one leg while standing

• Your feet feel tired or burning at the end of the day

• You notice your shoes wear unevenly

• You get frequent neck or shoulder tension along with foot discomfort

What You Can Do to Help

You don’t have to give up your phone—but small changes can make a big difference for your posture (and your feet).

Lift Your Phone Higher

Hold your phone closer to eye level to reduce neck bending and forward head posture.

Take Posture Breaks

Every 20 minutes, look up, roll your shoulders, stretch your calves, and reset your stance.

Be Aware of Your Weight Distribution

While standing, try to keep equal weight on both feet. Avoid locking your knees or leaning onto one leg.

Walk First, Scroll Later

Avoid looking at your phone while walking—especially if you're already dealing with pain.

Wear Supportive Footwear

Good shoes support your body alignment from the ground up. Soft, squishy runners won’t fix poor posture. Custom insoles can help even more.

Strengthen Core & Postural Muscles

Exercises that target your glutes, core, and back help maintain better posture and take pressure off your feet.

When to See a Podiatrist

If you’ve made these changes and you’re still getting:

• Heel or arch pain

• Tired, aching feet

• Recurrent foot injuries

• Imbalance or poor gait

…it’s time to get checked.

At Peak Podiatry, we look beyond just your feet. We assess your movement, posture, gait, and footwear to find the real root of the problem. Then we create a personalised treatment plan that might include:

• Custom orthotics

• Strength and stretching plans

• Laser therapy for pain relief

• Posture and gait correction strategies

Final Thoughts

Your phone might be smart, but your body’s smarter. If your feet are sore and nothing seems to help, your posture might be the missing piece.

We’re here to help you move better, feel better, and stay pain-free—whether you're training, working, or just scrolling.

Think Your Posture Could Be Causing Foot Pain?

Let’s figure it out together. Book your assessment at Peak Podiatry in Galway or Limerick today.