Three Ways to Ease Top of Foot Pain

pt HealthFoot pain, Pain Relief

There are many different causes of top of foot pain from bone spurs, to stress fractures, to today’s topic, extensor tendonitis.

If you stand for long periods of time, run or walk on uneven surfaces, or wear shoes that are too tight, extensor tendonitis could be the cause of your top of foot pain. You might have extensor tendonitis if the top of your foot hurts in the middle between your ankle and the ball of your foot. Other symptoms of the common cause of top of foot pain 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 think you might have extensor tendonitis we recommend getting an assessment from a qualified physiotherapist. But, in the meantime, here are three easy ways to ease your top of foot pain at home.

Rest and Ice Your Foot

Photograph of a blue ice pack

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

Ease Tight Calves with a Foam Roller

Tight calf muscles could be contributing to your top of foot pain. Consider using a foam roller to help release your tight calf muscles. James Dunne outlines how you can do this at home in this easy to follow video.

Get New Shoes or Loosen the Laces

Photograph of a woman loosening the laces on her sneakers

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. But, if your shoes are too tight, then it might be time to get professionally sized and fitted with a new pair.

See a Physiotherapist for Top of Foot Pain

Photo of a physiotherapist assessing a patient's top of foot pain

While these tips will help ease some of your symptoms, an assessment and treatment by a qualified physiotherapist will help reduce your pain long term. Our physiotherapists can help you find the cause of your top of foot pain and set up a custom treatment plan for you to get better.

Start feeling better today, find a pt Health clinic near you.




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