Ball of Foot Pain FAQs
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Time to read 10 min
Ball of foot pain, or metatarsalgia, is a common foot condition. The pain from metatarsalgia often presents as a dull ache, sharp pain or burning sensation. The ball of the foot also becomes inflamed with metatarsalgia. There are several potential causes of ball of foot pain, and there are ways of reducing the risk of developing the condition. Most cases of metatarsalgia can be treated successfully.
What Are the Symptoms of Metatarsalgia?
Pain and inflammation in the ball of the foot are the symptoms of metatarsalgia. The ball of the foot is located just behind the base of the toes. Some people describe the pain as a sharp, shooting sensation, while others experience a dull ache or a burning sensation.
The pain from metatarsalgia is typically more intense when standing, walking, running and jumping. The pain often resolves during times of rest. Flexing the foot can also be painful for those with metatarsalgia.
Certain individuals with metatarsalgia report feeling like they have a small object stuck in their shoe. In some cases, there's a tingling or numb feeling in the toes.
What Causes Pain in the Ball of Your Foot?
There are several common causes of ball of foot pain, including:
- Repeated impacts: It's common for athletes who repeatedly put stress on their feet by running and jumping to develop ball of foot pain. When the foot is subjected to continuous blows and ground strikes, inflammation and pain can result.
- Poor footwear: Certain types of shoes can lead to ball of foot pain. High heels are a common culprit because they force your body weight forward so that it's concentrated in the forefoot. Shoes that are too tight or too loose can also be problematic, as well as shoes that don't have enough cushioning and support.
- Foot structure and deformities: The shape, structure and characteristics of the foot can help determine your risk of ball of foot pain. People who have issues or conditions, such as high arches, bunions or hammertoe are more prone to metatarsalgia. This is also the case when the second toe is longer than the big toe.
- Age: Older individuals have a higher risk of developing ball of foot pain. As the body ages, the natural fat pad behind the toes gradually thins, leaving the area less protected from painful impacts.
- Certain health conditions: Specific health conditions, such as diabetes and arthritis, can increase the risk of ball of foot pain.
- Weight: Individuals who are overweight have a higher risk of metatarsalgia. Every extra pound puts additional pressure on the feet.
Can Shoes Cause Ball of Foot Pain?
Yes, certain shoes can cause ball of foot pain. In some cases, shoes may not be the only cause, but they can be a contributing factor along with others. Types of shoes that increase the risk of ball of foot pain include:
High heels: Shoes with an elevated heel force the body forward. This transfers pressure onto the forefoot. The higher the heel, the greater the risk of pain. Narrow high heels are especially problematic. Stilettos are a common cause of ball of foot pain.
Narrow and tight shoes: Wearing shoes that are narrow or too tight can lead to ball of foot pain. When the feet are compressed and the toes are crammed into a narrow toe box, pressure may be concentrated in the ball of the foot. Over time, this can lead to pain.
Loose shoes: Shoes that are too big or loose have a tendency to slide around. When the foot slides around in the shoes, it can aggravate the ball of foot area.
Unsupportive footwear: Shoes, such as flats, that lack good padding and support can leave the feet vulnerable to ball of foot pain.
How Can You Relieve Metatarsalgia at Home?
It’s often possible to relieve metatarsalgia symptoms at home. There are several simple strategies that can be very effective. These include:
Rest: Since repeated impacts are a primary cause of metatarsalgia, giving your feet rest is often necessary. Try to take a break from high-impact activities, or reduce the duration or frequency of your workouts.
Ice: Cold therapy is very effective for easing the pain and inflammation associated with metatarsalgia. You can wrap a bag of ice or an ice pack in a thin cloth or towel and apply directly to the painful area for 10 to 20 minutes at a time. This can be done several times a day.
Compression: Some people get relief from ball of foot inflammation by gently wrapping the area with an elastic bandage.
Elevation: Try propping up your painful foot to ease swelling. Even a few minutes at a time can be beneficial.
Good footwear: Choose quality shoes with good cushioning and support. Avoid flats, high heels and shoes that are too tight or loose. If you feel the need to wear these styles of shoes, limit your wear time and take sitting breaks.
Insoles: Reinforce your shoes with cushioned inserts like Dr. Scholl’s® Tri-Comfort® Insoles. These ¾ length shoe inserts provide cushioning for the arch, heel and ball of foot area, distributing pressure to reduce the risk of pain.
Over-the-counter NSAIDs: Some health professionals recommend NSAIDs (non-steroidal anti-inflammatory drugs), such as ibuprofen, naproxen and aspirin for ball of foot pain. These medications relieve both pain and inflammation.
Do Metatarsal Pads Help with Ball of Foot Pain?
Yes, metatarsal pads can be helpful for ball of foot pain in some cases. Dr. Scholl’s ® Ball of Foot Metatarsal Pain Relief Pad addresses one of the primary causes of ball of foot pain, repeated stress and pressure on the ball of foot area. The pads are designed to sit just below the ball of the foot. They shift pressure away from the tender area using raised cushioning. The pads feature adhesive to help them stay in place. You may need to experiment with the placement. There’s no trimming required, and the pads can be used in most styles of shoes.
Can You Prevent Ball of Foot Pain?
You might not be able to prevent ball of foot pain entirely, but it’s possible to reduce your risk. Certain foot issues and health conditions can make you more prone to ball of foot pain, and these are factors that you can’t control. However, there are factors that are under your control. These include:
Activity modification: If you engage in sports that involve running and jumping, consider reducing the amount of time and frequency. Give your feet a chance to rest between workouts. You might also consider replacing some of your high-impact workouts with lower impact sports, such as cycling or swimming.
Proper footwear: Choose shoes that fit well and have ample padding and support. Avoid high heels, narrow shoes and shoes that slip and slide.
Shoe inserts: Specialized shoe inserts, such as metatarsal pads and cushioned insoles, can reduce pressure and lower the risk of ball of foot pain.
Weight management: If you’re overweight, losing even a few pounds can decrease the load on your feet. This may help lower your chances of developing ball of foot pain.
When Should You See a Doctor for Ball of Foot Pain?
It’s very common for ball of foot pain to resolve with at-home measures. However, there are times when it’s necessary to see a doctor. If your ball of foot pain is severe, persistent, or it’s getting worse, make an appointment with a healthcare provider for an evaluation and treatment recommendations. You should also see a doctor if the pain keeps returning or it’s preventing you from carrying out your daily activities. It’s especially important to see your doctor if you have numbness or tingling in your feet, or if you have diabetes.
Frequently Asked Questions About Ball of Foot Pain
What is metatarsalgia?
Metatarsalgia is the medical term for ball of foot pain. The condition involves pain and inflammation in the ball of the foot, the area just behind the toe base. The pain can range from a dull ache to sharp, shooting sensations or burning feelings. Metatarsalgia typically worsens during activities like standing, walking, running and jumping. The pain then often improves with rest.
How long does ball of foot pain usually last?
The duration of ball of foot pain varies depending on the cause and how the condition is managed. Mild cases often improve within a few days to a few weeks with proper rest and home care. If you continue activities that aggravate the condition or wear improper footwear, the pain may persist or worsen. Chronic or severe cases that don't respond to home care may require medical evaluation and longer recovery periods.
Can being overweight contribute to metatarsalgia?
Yes, excess body weight can increase the risk of developing metatarsalgia. Every additional pound places extra pressure on your feet when you walk, stand or engage in any type of activity involving the feet. This increased load can lead to inflammation and pain over time. Losing even a modest amount of weight can significantly reduce the stress on your feet and lower your chances of developing or worsening metatarsalgia.
Are there specific exercises that can help with ball of foot pain?
While rest is important for resolving ball of foot pain, certain gentle stretching and strengthening exercises may be helpful in some cases. Toe stretches, calf stretches and foot flexibility exercises may help improve mobility and reduce tension. However, you should avoid high-impact activities and exercises that put direct pressure on the ball of the foot until the pain resolves. Consult a healthcare provider or physical therapist for personalized exercise recommendations.
Is metatarsalgia the same as Morton's neuroma?
No, metatarsalgia and Morton's neuroma are not the same thing, though they both cause pain in the forefoot area. Metatarsalgia is the general term for inflammation and pain in the ball of the foot. Morton's neuroma is specific condition caused by a thickening of tissue around a nerve in the foot. In some cases, Morton’s neuroma is the cause of metatarsalgia. However, metatarsalgia isn’t always caused by Morton’s neuroma.
Can I still exercise if I have ball of foot pain?
You may be able to continue exercising if you have ball of foot pain, but you should modify your activities to avoid aggravating the condition. Replace high-impact exercises like running and jumping with lower impact alternatives, such as swimming, cycling or walking on soft surfaces. Give your feet adequate rest between workouts. If pain worsens during or after exercise, stop the activity and allow for more recovery time. Proper footwear and supportive insoles can help protect your feet during exercise.
What is the difference between ball of foot pain and plantar fasciitis?
Ball of foot pain and plantar fasciitis affect different areas of the foot, and they cause different types of pain. Ball of foot pain produces a stabbing sensation, a dull ache or a burning sensation just behind the base of the toes. In some cases, people also feel like there is an object stuck in their shoe under the ball of the foot. Plantar fasciitis is a condition where plantar fascia becomes inflamed, irritated or injured. The plantar fascia is the thick band of tissue running along the bottom of the foot. The most common symptom of plantar fasciitis is heel pain, which may be a sharp, shooting pain or a dull ache. Plantar fasciitis pain is often most severe during the first steps in the morning. Ball of foot pain typically worsens during physical activities throughout the day.
Do orthotics work better than over-the-counter insoles for ball of foot pain?
Both custom orthotics and over-the-counter insoles can provide relief for ball of foot pain in some cases. Custom orthotics prescribed by a podiatrist are tailored to your specific foot shape and condition, but they come at a significantly higher cost. Quality over-the-counter insoles and metatarsal pads often provide effective cushioning and pressure redistribution for many people with ball of foot pain. These over-the-counter options are available at a fraction of the price of custom orthotics. You might consider starting with over-the-counter options, and then consider custom orthotics if you still have discomfort.
Can ball of foot pain be a sign of a more serious condition?
In most cases, ball of foot pain is not serious, and it typically resolves with at-home care. However, persistent or severe pain can occasionally indicate a serious condition that requires medical evaluation, such as a stress fracture. If you have diabetes, any foot pain calls for medical attention due to an increased risk of complications. See a doctor if your pain is severe, doesn't improve with home care, or it’s accompanied by numbness, tingling or other concerning symptoms.
How can I make my high heels more comfortable if I have ball of foot pain?
If you insist on wearing high heels despite ball of foot pain, take steps to minimize discomfort. Choose heels with a lower, thicker heel rather than stilettos. Use cushioned insoles or metatarsal pads designed specifically for high heels to reduce pressure on the ball of the foot. Limit the amount of time you spend in heels, and bring comfortable backup shoes to change into when possible. Take frequent sitting breaks to relieve pressure. However, the most effective solution is to avoid high heels until your ball of foot pain resolves.
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Additional Resources
- Metatarsalgia - Mayo Clinic
- Metatarsalgia - Cleveland Clinic
- Pain in the Ball of the Foot (Metatarsalgia) - Kaiser Permanente
- Metatarsalgia (Ball-of-Foot Pain) - American College of Foot and Ankle Surgeons
- Foot Pain and Problems - MedlinePlus (National Library of Medicine)
- Metatarsalgia - Johns Hopkins Medicine
- Foot Health - American Podiatric Medical Association
- Metatarsalgia - American Academy of Orthopaedic Surgeons (OrthoInfo)
- Diabetic Foot Problems - National Institute of Diabetes and Digestive and Kidney Diseases
- Foot Pain - Healthline
Sources:
https://www.mayoclinic.org/diseases-conditions/metatarsalgia/symptoms-causes/syc-20354790
https://my.clevelandclinic.org/health/diseases/15890-metatarsalgia
https://www.mayoclinic.org/diseases-conditions/mortons-neuroma/symptoms-causes/syc-20351935
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.