How to get rid of pain on top of foot

Ice Pack on Top of Foot

Pain on the top of your foot can be uncomfortable at best. At worst, it can stop you in your tracks and prevent you from enjoying activities.

Whether you have recurring top-of-foot pain or have just noticed this nagging discomfort for the first time, here’s what you should know about getting back on your feet and avoiding re-injury.

Common causes of pain on the top of the foot

Overuse injuries

Regular exercise has immense benefits for your health, but too much too soon can lead to overuse injuries. Caused by repetitive stress and trauma, these injuries might start as minor pain that can worsen over time if left unaddressed.

Tight footwear

Wearing too-tight shoes sets you up for all kinds of foot problems, including top-of-foot pain. When you walk or stand in tight shoes, excess pressure is applied to the top of your foot, resulting in inflammation and discomfort of the tendons.

Unsupportive footwear

The standard insoles inside of your favorite footwear might lack adequate arch support. Foot fatigue, ankle pain, and hip problems are telltale signs that your current insoles aren’t cutting it. Unsupportive footwear also contributes to top-of-foot pain, as muscles work harder to help you remain stable, causing discomfort to top-of-foot tendons1.

Stress fractures

Stress fractures are overuse injuries that occur with repetitive motion that stresses certain bones, creating tiny cracks that don’t get a chance to heal. While they can occur anywhere in the foot, the metatarsal bones (which connect the toes to the ankle) are common sites2. You use metatarsal bones to “push off” when running or walking.

Extensor tendonitis

Isolated top-of-foot pain could be a sign of extensor tendonitis, or strain of the muscles and tendons on top of your foot. The pain might be worse when you flex your foot.  

How to get rid of pain on top of foot with at-home solutions

Rest and elevate

Powering through pain on top of the foot will likely worsen it. Get off your feet when you can and elevate them if possible. The elevated position allows gravity to drain excess fluid caused by swelling, which can help alleviate pain.

Apply ice to reduce swelling

Ice is another tried-and-true way to reduce pain and swelling. Apply a cold compress for 10 to 20 minutes, taking at least a half hour between sessions to encourage blood circulation.

Stretching and strengthening exercises

Stretching can improve flexibility and help alleviate tension in tight muscles on the top of your foot, but proceed with caution if you have an existing injury. While seated, extend one foot behind you, placing the top of your toes on the floor and stretching out the top of your foot. Hold for up to 30 seconds and repeat as needed.

You can also try strength moves targeting the muscles on top of your foot. Pick up marbles or scrunch a towel towards you using your toes to keep them physically fit and functional.

Fulton insoles

Your shoes should accomplish three primary goals: fit well, alleviate excess pressure, and encourage optimal foot alignment. Insoles are necessities to manage or prevent top-of-foot pain.

By facilitating proper arch support, Fulton insoles allow your toes to spread naturally, reducing strain on your metatarsal bones and surrounding tissue. They also have extra cushioning to absorb impact during running and jumping exercises and everyday activities like walking and prolonged standing.

When to seek medical help for pain on top of foot

Persistent or worsening pain

A medical professional should assess pain on the top of your foot that lasts more than a few days. The same goes for discomfort that worsens despite trying home remedies.

Swelling

A swollen foot could indicate a fracture, infection, or another issue that requires medical treatment. See a doctor for swelling that doesn’t go away on its own.

Redness

Like swelling, redness is often a sign of an issue that calls for medical assistance. Enlist the help of a professional for a diagnosis.

Inability to walk

If pain is so severe that you can’t put any pressure on your foot, seek immediate care. The causes of this type of pain, from sprains to fractures, often require professional help.

Preventative measures: Avoiding top-of-foot pain from the start

Avoid tight shoes

Whether for exercise or daily activities, ensure your shoes fit properly from the first wear. There shouldn’t be any uncomfortable rubbing or pinching. To avoid discomfort, leave a finger’s width of space between your longest toe and the end of the shoe. Your feet shouldn’t slip when you step.  

Incorporate regular foot stretches into your routine

Make stretching a normal part of your post-exercise or relaxation routine. In addition to those listed above, try seated toe raises and splays to keep the tissue on top of your foot healthy.

Use Fulton insoles

Fulton insoles can help prevent top-of-foot pain before it starts by distributing your weight evenly and offering extra cushion and support. The insoles comfortably cradle your feet, supporting your natural arch. The pressure and heat from your foot create customized contouring. The insoles are the ideal fit for most footwear so that you can enjoy them for fitness and everyday activities.

FAQs about top-of-foot pain

What causes pain on the top of the foot?

Common causes of pain on top of the foot include overuse, stress fractures, poor-fitting footwear, and tendonitis.

How can I relieve pain on the top of my foot at home?

Rest, elevation, cold compresses, foot stretches, strengthening exercises, and supportive foot insoles are home remedies to alleviate top-of-foot pain.  

Are insoles helpful for top-of-foot pain prevention?

Fulton insoles can prevent pain on top of the foot by delivering proper arch support to avoid excess pressure on the metatarsal bones and surrounding tissue. They also provide additional cushioning, which can reduce impact on the top of the foot during activities such as running, jumping, and walking.

1. Extensor Tendinopathy. NHS Lanarkshire. Retrieved January 21, 2025, from https://www.nhslanarkshire.scot.nhs.uk/services/physiotherapy-msk/extensor-tendinopathy/

2. Stress Fractures of the Foot and Ankle. OrthoInfo. Retrieved January 16, 2025, from https://orthoinfo.aaos.org/en/diseases--conditions/stress-fractures-of-the-foot-and-ankle/

About The Author

Libie Motchan is the co-founder of Fulton, dedicated to creating shoe insoles that enhance comfort and foot health. Since launching the company in 2021, she’s focused on transforming the way people walk and move every day.