At-Home Treatment for Ball of Foot Pain: RICE and Beyond
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Time to read 10 min
Reviewed by James Maiorana, PT, DPT
James Maiorana is a licensed physical therapist with experience in orthopedic rehabilitation, sports biomechanics, functional movement, and injury recovery.
Ball of foot pain is a common problem, and it can interfere with daily activities. The medical term for general pain and inflammation in the ball of the foot is metatarsalgia. The ball of the foot is located below the base of the toes, and if you have pain in this area, it can make it difficult to stand and walk.
Common causes of ball of foot pain include improper footwear, overuse and deformities of the foot, but metatarsalgia can be attributed to other issues as well. Treatment is usually based on your specific condition. It's often possible to manage ball of foot pain at home with conservative measures.
Does RICE Help with Ball-of-Foot Pain?
Yes, RICE can often be very helpful for ball of foot pain. The acronym RICE stands for rest, ice, compression and elevation. RICE is commonly used for sprains, strains and other soft-tissue injuries. It can also be helpful in some cases of metatarsalgia, especially when it’s used along with other strategies.
Rest: Spending time on your feet can aggravate ball of foot pain. Giving your feet some rest can help ease discomfort.
Ice: Applying a cold pack directly to the ball of foot for 10 to 20 minutes at a time can help reduce swelling and discomfort. Soaking feet in cold water can also help in reducing inflammation.
Compression: Some people get relief from ball of foot pain and inflammation by lightly wrapping the foot with an elastic bandage.
Elevation: Propping up your feet can help reduce swelling that may contribute to ball of foot pain. Doing this for just a few minutes at a time can make a difference.
Reduce or Modify Activities That Aggravate Your Foot
Metatarsalgia often occurs due to overuse from repetitive movements that put excessive pressure on the ball of the foot. Jumping, running and standing for long periods of time are common causes of metatarsalgia. In some cases, modifying or cutting back on activity can help.
If you have pain in the ball of your foot, you don't have to stop all physical activity, although you may want to take a break until the pain and inflammation have a chance to ease. It may be helpful to swap high-impact sports for low-impact activities while your feet have a chance to heal. For example, go for a brisk walk instead of a run, or opt for a bike ride instead of jumping rope.
If you feel the need to continue your normal activities, try reducing the intensity, frequency and duration. You may be able to manage your pain by cutting back. As your symptoms begin to improve, increase your activity carefully and gradually. If you immediately return to your previous activity, your pain may return.
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High-Impact Activity |
Low-Impact Alternative |
| Running |
Brisk walking |
| Jumping rope |
Cycling |
| High-impact aerobics |
Swimming or rowing |
Use Ice or Cold Water for Short-Term Pain Relief
Cold therapy is a simple, non-invasive way to manage your pain at home. Icing can be particularly helpful right after high-impact activity to reduce inflammation and pain. Ice is an effective and natural anti-inflammatory.
You shouldn't place ice directly on your skin. Instead, wrap the ice or cold pack in a cloth or thin towel and place it directly against the painful area for 10 to 20 minutes at a time. You can do this three or four times a day. Another option is to soak your feet in cold water (not ice water) for 10 to 20 minutes at a time.
In general, icing or cold water can be a very effective way to manage ball of foot pain along with other pain management strategies. However, if you have poor circulation, diabetes, or nerve damage that affects sensation in your feet, speak with a medical professional before trying cold therapy.
Make Footwear Changes
In addition to high-impact activity, footwear is another major contributor to ball of foot pain. High heels can be particularly problematic because they tend to push the body forward, which puts pressure on the ball of the foot. You also have a higher risk of developing ball of foot pain if your shoes are too tight or too loose, or if they lack adequate support.
Look for shoes that have good cushioning to absorb impact, especially under the ball of your foot. You also need adequate toe room. The toe box of the shoes should be roomy enough to allow your toes to move freely. Make sure that your shoes fit well. They should feel snug and secure, but not tight. They shouldn't slip or slide around.
If you feel the need to wear high heels, try to limit your wear time and take regular breaks. You can also make your shoes more comfortable by adding shoe inserts. Dr. Scholl's® Love Your HEELS & WEDGES Ball of Foot Cushions can help relieve ball of foot pain. They can also help minimize the risk of developing the problem in the future. The soft gel inserts absorb shock and help keep the feet in place, so they don't slide forward.
Add Cushioning or Support
Even if you have comfortable shoes, additional cushioning or support can help take pressure off the ball of your foot. Extra cushioning can help absorb impact and direct pressure away from tender spots.
For many people, over-the-counter insoles can be very helpful for minimizing ball of foot pain. Insoles that offer padding under the forefoot can help soften impact to reduce pain. Dr. Scholl's Tri-Comfort Insoles are ¾ length inserts that feature padding in three different areas of the foot, including the ball of the foot. They work well in most styles of shoes and don't require trimming.
You might also consider a smaller insert that targets the ball of foot specifically. Dr. Scholl's® Ball of Foot Metatarsal Pain Relief Pad is designed to transfer pressure away from the ball of the foot. The pads are easy to use and can be worn in a variety of shoe styles.
Consider Over-the-Counter Pain Relief
In addition to RICE and shoe inserts, over-the-counter pain relievers can be helpful for some people with ball of foot pain. NSAIDs (non-steroidal anti-inflammatory drugs) help reduce pain and inflammation. Options include ibuprofen, naproxen and aspirin. Check with your healthcare provider before taking any new medication and ask if NSAIDs are appropriate for you.
Address What May Be Contributing to the Pain
RICE, good footwear, inserts and over-the-counter pain relievers can help many people manage their ball of foot pain. However, if you don't address the issue that's causing your pain, it may be difficult to achieve lasting relief.
Start by considering your activities and whether anything changed around the time the pain started. For example, maybe you started a new exercise routine. Or perhaps you have a new job that requires you to stand for long hours. You might consider making some modifications. Be sure to take regular breaks and give your feet a chance to rest. If you're starting a new exercise routine, begin slowly and gradually work your way up to more. This will give your feet a chance to adapt.
Examine your footwear and try to avoid shoes that may aggravate your feet. While inserts can be helpful, they can't completely make up for an uncomfortable pair of shoes.
Excess weight can put additional pressure on the feet. If you're overweight, losing just a few pounds can make a difference.
Foot shape can also play a role in ball of foot pain. People with high arches are more prone to the problem, as are individuals whose second toe is longer than the big toe. While you can't change the shape of your feet, it's important to understand your risk.
Gradually Return to Normal Activities
It can be tempting to jump right back into your regular activities as soon as the ball of your foot starts feeling better. However, this is the time to be patient. Rushing back into your usual activities too quickly can cause the pain to come back. Instead, ease back into your routine, and back off if you start to feel pain again.
You might consider swapping out some high-impact workouts for those that are kinder to the feet. Instead of running three times a week, consider running only twice a week and then going for a long, brisk walk on the third day. You can also consider cutting the duration or distance of your runs.
If you still have some pain but want to exercise, switch to low-impact activities until your pain improves. There are many types of cardio activities that are easier on the feet, such as swimming, rowing and cycling.
In addition to exercise modification, you might also consider gentle foot and ankle stretches. These can be beneficial for some people who suffer from ball of foot pain.
Always listen to your body and take pain seriously. It's never a good idea to ignore pain and try to tough it out.
When Is At-Home Treatment Not Enough?
You may need to visit a healthcare professional if your ball of foot pain doesn't improve with at-home care, it gets worse or it keeps returning. Your provider can evaluate you and recommend treatment options.
Frequently Asked Questions
What is metatarsalgia?
Metatarsalgia is the medical term for general pain and inflammation in the ball of the foot. The ball of the foot is located below the base of the toes. This condition can interfere with daily activities and make standing and walking difficult.
What does RICE stand for and how does it help ball of foot pain?
RICE stands for rest, ice, compression and elevation. Rest can help your foot heal and reduce aggravation caused by standing, walking and running. Ice can reduce swelling and discomfort when applied for 10 to 20 minutes at a time. Compression through light wrapping may help relieve inflammation. Elevation helps reduce swelling that can contribute to pain.
What activities should I avoid if I have ball of foot pain?
If you have ball of foot pain, avoid or modify high-impact activities that put excessive pressure on the ball of the foot, such as jumping and running. Consider swapping these activities out for low-impact alternatives like brisk walking, cycling, swimming or rowing until your pain improves.
How long should I apply ice for my ball of foot pain?
For ball of foot pain, you can apply ice or a cold pack wrapped in a cloth or thin towel directly against the painful area for 10 to 20 minutes at a time. You can do this as needed multiple times a day.
What type of shoes should I wear if I have ball of foot pain?
If you’re suffering from ball of foot pain, look for shoes with good cushioning to absorb impact, especially under the ball of your foot. Choose shoes with a roomy toe box that allows your toes to move freely. The shoes should fit well, feeling snug and secure but not tight, and they should not slip or slide around. Avoid high heels, flats and flip-flops.
Can shoe inserts help with ball of foot pain?
Yes, over-the-counter insoles and inserts can be very helpful for reducing ball of foot pain. Insoles that offer padding under the forefoot help soften impact and reduce pain. Targeted metatarsal pads can transfer pressure away from the ball of the foot, and they work in a variety of shoe styles.
What product should I use for ball of foot pain when wearing high heels?
Dr. Scholl's® Love Your HEELS & WEDGES Ball of Foot Cushions can help relieve ball of foot pain when you’re wearing high heels. The soft gel inserts absorb shock and help keep the feet in place so they don't slide forward.
Can over-the-counter pain relievers help with ball of foot pain?
Over-the-counter pain relievers can be helpful for some people with ball of foot pain. NSAIDs (non-steroidal anti-inflammatory drugs) such as ibuprofen, naproxen and aspirin help reduce pain and inflammation. Check with your healthcare provider before taking any new medication.
When should I return to normal activities after ball of foot pain?
Ease back into your routine gradually once your ball of foot pain begins to improve. Rushing back too quickly can cause the pain to return. Consider reducing the intensity, frequency or duration of high-impact activities. Swap some high-impact workouts for low-impact alternatives until your pain fully resolves.
When should I see a healthcare professional for ball of foot pain?
You should visit a healthcare professional if your ball of foot pain doesn't improve with at-home care, it gets worse, or it keeps returning. Your provider can evaluate you and recommend appropriate treatment options.
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Additional Resources
- https://www.ncbi.nlm.nih.gov/books/NBK513341/ - National Center for Biotechnology Information (NCBI) comprehensive guide on metatarsalgia diagnosis and treatment.
- https://orthoinfo.aaos.org/en/diseases--conditions/metatarsalgia-pain-in-the-ball-of-the-foot/ - American Academy of Orthopaedic Surgeons detailed resource on ball of foot pain causes and management.
- https://www.aofas.org/footcaremd/conditions/ailments-of-the-smaller-toes/Pages/Metatarsalgia.aspx - American Orthopaedic Foot & Ankle Society patient education on metatarsalgia.
- https://medlineplus.gov/ency/article/003182.htm - MedlinePlus resource from the National Library of Medicine on foot pain symptoms and causes.
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/foot-pain-and-problems - Johns Hopkins Medicine comprehensive overview of foot pain conditions and treatments.
- https://www.health.harvard.edu/pain/what-to-do-about-metatarsalgia - Harvard Health Publishing guide on managing metatarsalgia and ball of foot pain.
- https://www.cdc.gov/arthritis/basics/osteoarthritis.htm - Centers for Disease Control and Prevention information on arthritis-related foot pain.
- https://www.nhs.uk/conditions/metatarsalgia/ - National Health Service (UK) evidence-based guidance on metatarsalgia symptoms and self-care.
- https://www.physio-pedia.com/Metatarsalgia - Physiopedia educational resource on assessment and treatment of ball of foot pain.
- https://www.podiatry.org.au/foot-health-education/common-conditions/metatarsalgia - Australian Podiatry Association information on metatarsalgia prevention and management.
Sources:
[1] https://www.webmd.com/a-to-z-guides/metatarsalgia
[2] https://my.clevelandclinic.org/health/diseases/15890-metatarsalgia
[3] https://www.mayoclinic.org/diseases-conditions/metatarsalgia/diagnosis-treatment/drc-20354795
[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC3761810/
[7] https://emedicine.medscape.com/article/85864-treatment
[8] https://my.clevelandclinic.org/health/diseases/15890-metatarsalgia
[9] https://www.mayoclinic.org/diseases-conditions/metatarsalgia/symptoms-causes/syc-20354790
[10] https://health.clevelandclinic.org/how-long-to-ice-an-injury
Gina Brock
Gina Brock is a seasoned copywriter, editor and content strategist with over 20 years of experience leading high-performing content production in the health and wellness space. As a healthy lifestyle advocate and former fitness instructor, she leverages her knowledge and experience to shape impactful content that resonates with wellness audiences. Gina is also a published novelist.