Sharp or sudden pains on the top of your foot can be annoying and inconvenient. Sharp pain may occur when walking, during activity, or after exercise. But you don’t have to suffer. In this article, we’ll explore the causes of top of foot pain, look at some at-home treatments, and explain preventative measures you can take to treat pain on the top of your foot.
What is top of foot pain?
The pain you feel on the upper portion of your foot, typically between your toes and your ankle, is referred to as top of foot pain. Top of foot pain has many different causes and may feel different depending on the cause. Top of foot pain is different from other foot pains, like heel pain which is often caused by plantar fasciitis, or arch pain which is often caused by foot structure issues.
Top of foot pain explained
Understanding the structure of the foot is key to understanding foot pain.
-
Extensor tendons are the tendons that lift the toes and foot. Inflammation or strain of your tendons can cause pain.
-
Ligaments and muscles run across the top of your foot and can be strained from overuse.
-
Metatarsal bones are long bones that connect your toes. Metatarsal bones can become fractured or misaligned, like any other bones in your body, which can then cause pain.
-
Nerves present in your foot can become compressed or otherwise irritated, and cause sharp shooting pains.
Common causes of sudden top of foot pain
Pain on top of your foot can come on suddenly and may be experienced during or immediately after activity like side of foot pain, or after a period of resting, like morning foot pain. Let’s dive into some of these common causes.
Top of foot pain due to overuse or strain
Your top of foot pain may be caused by overusing or straining your foot. Walking too much, wearing badly fitting shoes, or incorrect shoes, or increasing your activity suddenly may lead you to experience pain on the top of your foot.
Symptoms of overuse or strain can feel like a dull aching pain that gets worse with movement.
Stress fractures causing top of foot pain
Much like your hands, your feet are made up of small bones and it can be particularly painful if you fracture those bones. Fractures are small cracks in the bone that can be aggravated by repetitive stress, overuse, or injury[1].
Stress fractures can feel like sharp pains in the top of your foot that worsens with activity. Stress fractures in your foot may be accompanied by bruising or swelling.
Tendonitis in the top of foot
Tendonitis is a common condition that can be triggered by repetitive motion in the foot, or overuse of the foot. It may be caused by exercising improperly, not stretching or warming up before activities, or wearing shoes that don’t support your feet during activity.
Tendonitis symptoms in the top of the foot most often presents as painful and tender feet, which gets worse with movement.
Foot pain caused by gout or arthritis
If you are experiencing top of foot pain accompanied by sudden pain, swelling, and redness you may be suffering from a condition like gout or arthritis[2]. Gout is a common type of arthritis that leads to sudden, intense pain and the flare ups from gout can last several weeks.
Nerve irritation or compression causing top of foot pain
Nerves run throughout your foot and can cause pain when pinched or irritated. Peroneal neuropathy, also known as foot drop, is a condition where the peroneal nerve, located just below the knee, is damaged or compressed. The peroneal nerve plays a key roll in controlling the muscles that lift the foot and toes.
Symptoms can include sudden, intense pain, numbness, or difficulty lifting your toes.
What does sharp pain on top of foot when walking mean?
If you’re experiencing a sharp pain on top of foot when walking, it could be a symptom of these three foot pain-causing issues:
Aggravated or inflamed tendons, ligaments, or muscles
Your foot is comprised of various tendons, ligaments, and muscles[3]. When working correctly, you probably don’t even notice them, but if any of your tendons, ligaments, or muscles become inflamed or aggravated it can cause a sharp pain on the top of your foot when walking.
Walking stresses the tendons, ligaments, and muscles on the top of your foot and the pain can increase with each step due to the repetitive motion.
Stress fractures or overuse of feet
Another cause of sharp pain on the top of your foot while walking could be a stress fracture. We dove into stress fractures earlier in this article, but when it comes to walking stress fractures can cause a sharp, localized pain that quite often gets worse when walking or standing.
Nerve Issues
You may feel pain on the top of your foot due to issues with the nerves in the foot. Nerve irritation or nerve compression can cause sharp, shooting pain that is often triggered or worsens during activity.
How to treat of top of foot pain
If you’re looking for tips on how to get rid of pain on top of foot, we’ve compiled a list of five easy techniques you can try at home.
-
Rest and ice
Rest your foot and apply ice for 15-20 minutes. Repeat several times a day to reduce swelling and numb the pain.
-
Use over-the-counter and topical medications
Over-the-counter (OTC) medications like ibuprofen or acetaminophen may help you treat pain on top of foot at home. Always follow medical advice as oral medications may cause side effects like stomach pain.
For targeted relief of top of foot pain, topical treatments like MEDISTIK are an effective, low-mess option, offering targeted pain relief without the side effects associated with oral medications. MEDISTIK is a topical treatment trusted by experts and athletes as part of their recovery and pain management plans.
SEE HOW ACE SPORTS CLINIC USES MEDISTIK
-
Stretch and strengthening
Performing gentle stretches and strengthening exercises can help to treat your top of foot pain[4].
Some exercises that you can do easily at home include:
-
Toe stretches: curl your toes into a ball, then stretch them out as far as possible.
-
Heel raise: stand up straight with your feet flat on the floor, rise onto the balls of your feet, hold briefly, and then lower your heels back down.
-
Toe curls: Sit down on a chair with your feet flat on the floor, and raise your heels so only your toes remain on the floor. Play around with curling your toes over and under.
Pro tip: applying a topical treatment like MEDISTIK ahead of stretching can help prime and prepare your muscles for movement.
-
Proper footwear
Wear shoes that offer proper arch support and cushioning, and are a good and comfortable fit. Ensuring you are wearing shoes suitable for activity, like running shoes or hiking boots, will also reduce pressure on your foot.
-
Taping or bracing
You can help reduce top of foot pain by applying sports or kinesiology tape to your foot, which will offer support and improve foot alignment. You may also want to use a foot brace to stabilize the foot and reduce foot pain while walking or standing.
How to prevent sudden top of foot pain from reoccurring
Once you understand what is causing your top of foot pain, and which at-home foot pain treatments are effective, you should take steps to ensure the pain doesn't return, or is well managed[5].
Ensure that you:
-
Warm up and stretch before physical activities
-
Practice foot strengthening exercises
-
Always wear proper footwear
-
Avoid overuse of your foot, and gradually increase your activity levels
Taking the above steps may help prevent any further sudden top of foot pain. If the pain persists or gets worse consult a medical professional.
When to seek medical help for top of foot pain
While many at home treatments are effective at alleviating the symptoms of top of foot pain, there are times when its best to consult a medical professional.
If you experience persistent or worsening pain despite at home treatments like rest and ice seek a professional medical opinion.
If your foot is swollen, bruised, or has deformities this could indicate a fracture or serious injury, and you may need medical attention.
If you have any difficulty walking or bearing weight this could be a sign of a significant injury that needs medical evaluation.
If you experience any of these symptoms, consulting a healthcare provider is essential to ensure proper diagnosis and treatment.
