4 Ways To Relieve Ball of Foot Pain, the Top Cause of Foot Pain in Women
Find out why bunions may be a risk factor for this sharp, burning ache
Most of us take walking for granted — until it becomes too painful. When you’re dealing with ball of foot pain, each step can cause a sharp, burning sensation behind your toes. And even small tasks, like standing in line at the grocery store, can be too much. Pain the ball of your foot is especially common in women, and can be exacerbated by footwear and foot structure. Here, experts explain what causes it and how to move pain-free again.
What is ball of foot pain?
Ball of foot pain is the leading cause of foot pain in middle-aged women, accounting for about 85 percent of cases. Often, it’s referred to as metatarsalgia.
“Metatarsalgia is a generic term that describes pain or inflammation under the ball of the foot,” explains Arianna Gianakos, DO, an orthopedic surgeon specializing in foot and ankle injuries at Yale Medicine. “Although it typically is not a serious condition, if persistent, [the] pain can prevent patients from walking comfortably and participating in their normal, day-to-day activities.”
Woman's World Answers
Dr. Gianakos says common symptoms of metatarsalgia include:
- Sharp, aching or burning pain under the ball of the foot
- Pain that worsens with weight-bearing activities such as walking, running and jumping
- Pain that’s worse when walking barefoot
- Numbness or tingling in the forefoot that radiates into the toes
As the condition worsens, it might feel like you’re walking on a small rock, even if nothing is in your shoes.
Risk factors for pain in ball of foot
Robert Conenello, DPM, FACFAS, a board-certified podiatrist and sports medicine specialist, says pain in the ball of the foot primarily occurs because of two things:
Wearing certain types of shoes
“[Wearing] shoes with narrow or tapered toe boxes forces the metatarsal heads — the foot bones that connect to the base of the toes — into a downward position,” he notes. “This makes them more vulnerable to certain forces.”
Likewise, “higher-drop shoes, such as heels and high-drop athletic shoes, put the ball of the foot into a poor position.” This places excess pressure on the metatarsals and surrounding tissues, increasing the risk of pain and sensitivity.
Structural abnormalities
Another common cause of ball of foot pain? Structural abnormalities, such as bunions and hammertoes. Dr. Conenello says bunions crowd your shoes and redistribute your body weight onto the metatarsal bones. Similarly, hammertoes cause you to place more weight onto the ball of your foot.
How to relieve ball of foot pain
The good news is that conservative treatments often provide significant relief. Here’s where to start:
1. Strengthen your feet
“I’m a big believer in developing intrinsic foot strength,” Dr. Conenello says. “Many times, pain is a symptom of weakness in the foot. If the foot is strengthened, it can perform its job better. And if the arch is strong, we’re better able to ‘toe off’ our great toe,” which prevents strain and pain. Try the exercise below to start strengthening your foot muscles.
Toe lift
- Stand straight or sit down with your barefoot feet flat on the ground.
- Lift your big toe, keeping your other four toes and heel on the ground.
- Return your big toe to the ground, then lift your other four toes (without rolling your ankle inward).
- Repeat eight to 10 times, then repeat on the opposite foot.
2. Stretch it out
Like the strengthening workout above, stretching offers similar benefits. Dr. Gianakos says stretches targeting your calf muscles help reduce pain throughout your entire forefoot. “The focus of these stretches should be lengthening the Achilles tendon, gastrocnemius muscles and plantar fascia,” she explains. Try the stretch below for soothing relief:
Standing calf stretch
- Stand facing a wall and place both hands on the wall.
- Put one leg in front of the other in a staggered position, toes pointing forward.
- Keep your back leg straight and your back heel on the floor. Bend your front knee and gently lean your chest toward the wall. Keep leaning forward until you feel a stretch in your back calf.
- Hold for 15-30 seconds, then release. Repeat two to four times, then repeat on the opposite leg.
Tip: Stuck at your desk for long periods and unable to stretch? A study in Foot and Ankle Orthopaedics found that people who kept their feet flat on the floor instead of underneath their chair when using a desk experienced less ball of foot pain.
3. Switch out your shoes
Proper footwear goes a long way toward easing ball of foot pain. And avoiding wearing high heels when you can is a smart first step. But what type of footwear provides the most relief?
“The best type of shoe is one with lots of cushion [and] support and a wide toe box,” says Lori Grant, DPM, a board-certified foot and ankle surgeon at Orlando Health. “When trying on a shoe, you should be able to wiggle your toes. Avoid wearing extremely thin, flat shoes.”
A brand that meets these qualifications is Naot. “Most Naot shoes are perfect for those struggling with metatarsalgia, as the cork and latex anatomic footbeds mold to your foot,” explains board-certified podiatrist Elizabeth Daughtry, DPM, FACFAS.
“The Matai is a great example,” she says. “It’s a comfortable Mary Jane-style shoe. The heel cup is padded for stability and comfort, and it has a hook and loop closure that allows for easy adjustment while accommodating most foot shapes. A bonus is that this shoe has the American Podiatric Medical Association (APMA) seal of acceptance for promoting good foot health.”
If buying a new pair of shoes isn’t an option, inexpensive alternatives exist. “Metatarsal foam foot pads are useful and cheap and can be found on Amazon,” Dr. Gianakos assures. One to try: Metatarsal Pads Ball of Foot Cushions.
4. Avoid going barefoot
Dr. Daughtry says the natural padding in our feet wears down as we age. Unfortunately, less padding means the bones in our feet are more likely to become irritated when standing or walking barefoot.
“If you have hard floors, (like tile, hardwood, laminate, etc.) I always recommend having some style of cushioned ‘house’ shoe to try and prevent this,” Dr. Grant explains. “[Options include] Crocs, memory foam slippers and Oofos sandals.”
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