Foot pain occurs in a relatively small area that has an outsized impact on the rest of your body. When the ball of your foot, the padded region beneath the metatarsal bones, hurts even a little bit, it can affect how you walk, exercise, and even sleep.
When that sharp, burning sensation arises from the area just behind your toes, you're likely dealing with metatarsalgia—a common but treatable condition that affects millions of people.
Understanding how to treat metatarsalgia effectively can help you get back to your normal activities without the constant reminder of pain with every step. The good news is that with the right approach, most cases of ball of foot pain can be managed successfully whether at home or with professional help.
Symptoms of metatarsalgia
The hallmark symptom of metatarsalgia is pain in the ball of your foot—that padded area just behind your toes where you push off when walking. Most people describe the sensation as sharp, aching, or burning pain that worsens when standing, walking, or running.
Other symptoms you might experience include:
- Tingling or numbness
- Sensation as if walking on a marble (even when barefoot)
- Sensitivity to touch
- Redness or swelling
What causes metatarsalgia?
The term metatarsalgia means a pain syndrome that affects the metatarsals, which are the long bones that make up most of the foot, stretching from the midfoot to the base of the toes.
Medical providers divide metatarsalgia causes into two groups: primary and secondary. Primary causes are those that directly cause the pain to arise in your feet. Secondary causes are underlying conditions that increase the likelihood that your feet might be one of several areas affected by certain side effects.
Primary causes of metatarsalgia
Many people with foot pain will have a good idea of why they have a bruised and painful sensation on the balls of their feet, since the main causes of metatarsalgia are associated with increased physical stress on this area.
For example, primary causes of foot pain often include:
- Wearing ill-fitting shoes, especially high heels or narrow toe boxes
- Intense physical activities like running or jumping, especially on hard surfaces
Foot structure abnormalities play a significant role as well. High arches can create excessive pressure on the metatarsals, while flat feet may cause improper weight distribution. Morton's toe (when the second toe is longer than the big toe) can shift pressure patterns and contribute to metatarsalgia development.
Secondary causes
Secondary causes of forefoot pain stem from other medical conditions. Arthritis, especially rheumatoid arthritis, can cause inflammation in the joints of the forefoot. Diabetes may lead to nerve damage that affects foot sensation and mechanics. Morton's neuroma, a thickening of tissue around nerves leading to the toes, often presents with similar symptoms to metatarsalgia.
Other contributing factors include increased weight (which increases pressure on the feet), age-related changes that reduce the fat padding in the ball of the foot, and certain foot deformities like hammertoes or bunions that alter normal foot mechanics.
How to relieve pain in the balls of your feet
Effective metatarsalgia treatment can involve a multi-faceted approach that addresses both immediate pain relief and underlying causes. The severity of your symptoms and their underlying causes will determine which combination of treatments works best for you.
At-home remedies for metatarsalgia
Some remedies can be implemented immediately and may be all you need for mild to moderate cases:
- Rest and activity modification are the obvious places to start for many people with foot pain. Reducing high-impact activities like running, jumping, or squatting gives your feet time to heal.
- Stretching exercises can help improve foot flexibility and reduce tension. Simple calf stretches, toe stretches, and plantar fascia stretches performed several times daily can alleviate pressure on the metatarsals. Rolling a tennis ball under your foot can also help massage the area and improve circulation.
- Ice therapy provides immediate pain relief and reduces inflammation. Apply ice wrapped in a thin towel to the affected area for 15-20 minutes several times daily, especially after activities that worsen your symptoms.
- Over-the-counter pain medications like ibuprofen or acetaminophen can help manage pain and inflammation. Follow package directions and consult with a healthcare provider if you are using them regularly.
- Physical therapy may be recommended for persistent cases of foot pain. A physical therapist can teach you specific exercises to strengthen the muscles in your feet and legs, improve your gait, and address any biomechanical issues contributing to your pain.
- Proper footwear cannot be overstated for many types of foot pain. Choose shoes with adequate room in the toe box, good arch support, and cushioned soles. Avoid high heels and shoes with pointed toes that compress the forefoot.
Even with reduced activity and better-fitting shoes, some people will continue to experience pain at the front of their foot. In these cases, the underlying issue may be with the foot itself, which requires individualized support and correction that a custom orthotic can provide.
Orthotic inserts for metatarsalgia
Custom orthotics are different than over-the-counter orthotics. Over-the-counter (OTC) inserts are typically made with inexpensive materials and designed as a one-size-fits-all solution. While they may offer general cushioning and mild support, they often don’t align well with an individual's unique foot structure and typically lose their effectiveness as the cushioning compresses and wears down over time.
Custom orthotic inserts, by contrast, are engineered to address your specific foot mechanics and pressure points. They're made from high-quality materials designed to maintain their supportive properties over years of use. Rather than simply adding cushioning, they redistribute pressure according to your unique foot anatomy.
For metatarsalgia specifically, orthotics often incorporate metatarsal pads or bars positioned to redistribute pressure away from painful areas while supporting the arch of your foot.
Orthotics are also capable of addressing several needs at once. This is especially beneficial because most people don’t have just one imbalance when it comes to regular foot pain. Our Certified Pedorthists take the entire foot into account when hand-crafting custom orthotic inserts. This allows us to address multiple imbalances by correcting foot positioning, supporting natural arches, and ensuring proper weight distribution when walking and standing.
They can also be designed with specific accommodations for your activity level and any coexisting conditions like bunions or hammertoes.
This targeted approach addresses the root cause of your pain rather than merely masking symptoms.
Schedule your custom orthotics evaluation today!
At Biocorrect, we specialize in creating custom orthotics designed specifically for your unique foot structure and movement patterns. Our comprehensive in-person or virtual evaluation process identifies the underlying causes of your metatarsalgia and develops a targeted treatment plan that addresses your specific needs.
Learn more about how something as simple as a shoe insert can transform your life and comfort by getting in touch with our team today.
