Pain in the ball of your foot can be a real hassle, making it painful to walk or exercise. Sometimes pain in the ball of the foot can be caused by exercise or even ill-fitting shoes. This is because heavy training or new shoes that are too small can put immense pressure on the ball of the foot. Anatomical issues like hammertoes (where your toes curl) or even an overly high foot arch can cause a buildup of pressure and, ultimately, extreme pain in the ball of the foot.
Pain in the ball of the foot is caused by a condition known as metatarsalgia. According to the Mayo Clinic, this painful condition is caused by inflammation on the ball of the foot, also known as the metatarsus.
This condition can be caused by exercise that includes running, repetitive foot movement or jumping. It typically produces a painful, swollen and even bruised ball of the foot that can be extremely painful when weight is applied to the area. The same symptoms can occur when the issue is down to tight footwear. In these cases, it can also present as redness, swelling and a dull ache in the ball of the foot.
There are multiple ways to treat ball-of-foot pain. Typically, when pain is acute and there’s swelling, you should look to rest, ice, compress and elevate the foot. If pain is extreme or persistent, you should get a relevant medical professional's advice. What's more, anti-inflammatory gels or tablets work to reduce pain and inflammation in the early stages. However, you may not have realized that you can do some other things to banish ball-of-foot pain at home.
In the early stages of ball-of-foot pain, the best approach is the RICE method. This means that you need to rest, ice, compress and elevate the foot. Following this method, you should see an overall improvement in the condition of the foot within 3-5 days.
If you walk to work or exercise regularly, pick up a pair of memory foam sneakers that support the natural shape and ergonomics of the foot. This can be a real lifesaver when your foot pain is slowly starting to subside and you want to prevent it from flaring up again.
Insoles can help support the foot arch and the ball of the foot during intense exercise or even in your daily life. They’re useful for formal dress shoes that provide less support than your daily footwear. You can also use metatarsal pads to support the structure of the foot.
After long days on your feet or intense training sessions, a foot massager can be a great tool to release pressure from the area around the ball of the foot. What's more, once the acute pain from the early stages of the condition starts to subside, a massager can be a great tool to release pressure from the arch of your foot, too.
A good soak in hot water could be just what your foot needs if it's sore. Not only does hot water help to relieve and soothe tense muscles, but when mixed with massage techniques or water pressure from a foot spa, it can be a great way to relieve foot pain.
Aircast Cryo/Cuff Cold Therapy
This cryotherapy cold therapy cuff is a great way to follow the rest, ice, and compression elements of the RICE technique. It's used to deliver compressed cold water to the foot in order to reduce swelling and promote rapid healing.
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Skechers Women's Summits Sneaker
These sneakers contain memory foam that molds to the natural shape of the female foot and prevents pain in the foot due to irregular tightness. The sporty look means they’re not only suitable for the gym but are great for your style, too.
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Skechers Men's Summits Sneaker
Similarly, the men’s version of Skechers Summits sneaker provides a wider fit with the same level of comfort and support through the memory foam sole.
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ZenToes Metatarsal Pads for Women and Men
These unisex gel metatarsalgia dancer pads fit men’s size 6-9 and women’s 8-11, so your foot gets the support it needs to limit pain in the ball of the foot. The four-pack means that you won’t run out of support quickly, and the price point makes it an attractive and affordable option for everyone.
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TheraFlow Dual Foot Massager Roller
This handy little wooden foot massager is an environmentally friendly way to self-dictate the amount of pressure applied during your foot massage. It's also a trendy and affordable tool that you can throw in your gym bag and use whenever pain occurs.
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HoMedics Bubble Spa Elite Footbath
This machine delivers top foot health benefits. The heat and water pressure can significantly help to relieve tension or pain around the ball of the foot and provide a relaxing experience.
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Pro-Tec Athletics Plantar Fasciitis Sleeve
This handy sleeve is made with advanced engineering and provides stabilization in the heel and foot. This helps relieve tension that may build up in other parts of the foot due to the change in gait when your foot is sore. It can be worn during the day and night.
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Lauren Farrell writes for BestReviews. BestReviews has helped millions of consumers simplify their purchasing decisions, saving them time and money.
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