Pain in the ball of your foot is known as metatarsalgia. You can usually ease the pain yourself. Contact your GP if it does not improve in 2 weeks.
Easing pain in the ball of the foot
Do
-
rest and raise your foot when you can
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put an ice pack (or bag of frozen peas) in a towel on the painful area for up to 20 minutes every 2 to 3 hours
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wear wide comfortable shoes with a low heel and a supportive cushioned sole
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use soft insoles or pads you put in your shoes
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try to lose weight if your doctor recommends it
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try regular gentle stretching exercises
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take paracetamol
Don't
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do not take ibuprofen for the first 48 hours after an injury
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do not walk or stand for long periods
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do not wear high heels or tight, pointy shoes
Exercises to reduce foot pain
Exercises to reduce pain in the ball of your foot include:
- rolling your foot over a ball
- exercises to stretch your calf muscles
Exercises to reduce pain in the ball of the foot - nhs.co.uk (video, 1 minute)
This video is suitable for most people.
But speak to your GP before trying the exercises, if you:
- have any other health problems or injuries
- are not sure if the exercises are suitable
- have any worries about your health
Stop the exercise immediately and talk to your GP if you feel any pain or feel unwell.
A pharmacist can help with foot pain
Ask a pharmacist about treatments you can buy to help ease pain in the ball of the foot.
They can advise you about:
- the best painkiller to take
- insoles and pads for your shoes
- treatments for common skin problems - such as blisters
- if you need to see a GP
Non-urgent advice: Contact your GP if you have:
- severe pain that stops you from doing normal activities
- pain that gets worse or keeps coming back
- pain that does not improve after treating it at home for 2 weeks
- any tingling or loss of sensation in your foot
- diabetes - foot problems can be more serious if you have diabetes
What we mean by severe pain
Severe pain:
- always there and so bad it's hard to think or talk
- you cannot sleep
- it's very hard to move, get out of bed, go to the bathroom, wash or dress
- you cannot work due to the pain
Moderate pain:
- always there
- makes it hard to concentrate or sleep
- you can manage to get up, wash or dress
Mild pain:
- comes and goes
- is annoying but does not stop you from doing things like going to work
Causes of pain in the ball of your foot
Common causes of pain in the ball of your foot are:
- exercising too much
- wearing shoes that are too tight
- a foot shape that puts extra pressure on the ball of the foot such us a small curled-up toes (hammer toes) or high arches
- a stress fracture
- certain types of arthritis
Possible causes of pain in the ball of your foot
| Symptoms | Possible cause |
|---|---|
| Symptoms Pain, swelling, bruising, started after intense or repetitive exercise | Possible cause sprained metatarsal |
| Symptoms Sharp, burning or shooting pain near your toes (ball of your foot), feels like a lump or small stone under your foot | Possible cause Morton's neuroma |
| Symptoms Redness and swelling, dull aching pain | Possible cause bursitis or arthritis |
| Symptoms Hard bony lump near the big toe | Possible cause bunions |
Talk to your GP if the pain does not get better in 2 weeks.