Four ways to ease top of foot pain

*This article was originally published by pt Health, which is part of the Lifemark family

Many issues, from bone spurs to stress fractures, can cause you to experience pain at the top of your foot. If you stand for long periods of time, wear shoes that are too tight or run or walk on uneven surfaces, extensor tendonitis could be the cause of your pain.

You might have extensor tendonitis if the top of your foot hurts around the middle area, between your ankle and the ball of your foot. Other symptoms of this common problem include:

• Tight calf muscles
• A painful pressure point
• Pain in the centre of your foot
• Swelling on the top of your foot
• Bruising, swelling or redness on the top of your foot

If you believe you might have extensor tendonitis, you should consult a qualified physiotherapist for a complete evaluation. In the meantime, here are four ways to ease your top of foot pain at home.

Rest and ice your foot

Don’t try to train or push through your pain as you could make it much worse. Instead, try resting your foot and use cold therapy. Apply a cold pack or ice wrapped in a damp tea towel for 10 minutes every hour.

Use a foam roller to ease your tight calves

Consider using a foam roller to help release your tight calf muscles, as tight calf muscles could be contributing to your top of foot pain. The following YouTube video shows you how you can do this at home.

Get new shoes or loosen your laces

Wearing shoes or socks that are too tight is a common cause of top of foot pain. Try loosening the laces on your shoes if you’ve been tying them tight. If your shoes are still too tight, it might be time to try a new pair in a different size.

See a physiotherapist for top of foot pain

While these tips can help ease some of your symptoms, being evaluated and treated by a qualified physiotherapist is the best way to help reduce your pain long term.

If you would like to consult a Lifemark clinician, check out our Locations page to find a clinic near you or book online to schedule an appointment.