Ball of Foot Pain Treatment: Tips and Exercises for Pain Relief

Your feet are naturally strong, designed to withstand various forms of stress and recover from pain and injuries. Normally, your feet do their job very well. But when something is off, it can contribute to ball of foot pain — also known as metatarsalgia. 

Metatarsalgia is often related to engaging in activities that involve running or jumping. But this doesn't mean that being active is bad for your feet. It just means that if you do more than your body and feet are prepared for, it can contribute to pain. “The balls of your feet are resilient to the different types of activities you expose yourself to,” explains Mijo Cotic, PT, DPT, a physical therapist at Hinge Health. “But there are times when you may need to modify or scale back on certain activities, or take additional steps to treat ball of foot pain.”

Here, learn more about ball of foot pain treatment — including the exercises our Hinge Health physical therapists recommend to keep your feet healthy and in less pain.

Movement Is Medicine for Ball of Foot Pain

When you have pain affecting the balls of your feet, you may be tempted to stop all activity entirely. But movement can help facilitate healing. “You don’t want to get rid of activity. You can still be active without irritating anything,” points out Dr. Cotic. “You may just want to modify what or how much you’re doing.” This includes targeted stretching and strengthening foot exercises. And it may also mean temporarily switching to lower-impact activities while your body heals. This could include swimming, cycling, or using the elliptical.

Ball of Foot Pain Treatment: Exercise and Physical Therapy 

Exercise and physical therapy play a crucial role in ball of foot pain treatment. Specific exercises to strengthen and stretch your foot muscles can alleviate pressure on the metatarsal bones (long bones in the feet), helping to reduce your immediate discomfort and also contribute to long-term relief. 

A physical therapist can assess your specific needs and tailor a treatment plan to your recovery. A PT may also do a gait analysis and provide education about foot care into their treatment plan for you so you have the knowledge and tools you need to manage your symptoms and overall foot health. 

You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

Top Exercises for Ball of Foot Pain 

Many types of everyday movement can help foot pain, but targeted exercises are especially helpful for ball of foot pain treatment. These moves recommended by Hinge Health physical therapists stretch and strengthen the muscles in and around your feet to help them stay strong. 

The exercises below are generally beneficial for treating ball of foot pain, but a physical therapist can provide more tailored exercises to suit your needs. Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

This movement stretches the plantar fascia ligament to reduce tension and pressure on the forefoot. “It creates more flexibility at the bottom of the foot,” says Dr. Cotic.

“People with ball of foot pain often have tight calves too, which can contribute to their discomfort,” explains Dr. Cotic. “This move stretches out all the structures that lead to the bottom of the foot.”

This is a joint mobility exercise, which helps create more space between your toes. “It helps alleviate the effects of tight-fitting shoes that cause compression,” explains Dr. Cotic.

This creates more mobility at the ball of your foot, so that there’s less compression on tissues and nerves.

This move helps strengthen the top portion of your foot, as well as the area in front of your shin. “It creates more resiliency and strength in this part of your lower leg and foot, which support the balls of your feet,” notes Dr. Cotic.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

More Ball of Foot Pain Treatment Options

In addition to exercise therapy, many non-invasive ball of foot pain treatment options can provide significant relief. These approaches recommended by Hinge Health physical therapists aim to manage symptoms and enhance quality of life. 

• Modify painful activities. If high-impact activities like running or jumping cause too much pain, scale back temporarily. Try low-impact activities like swimming or cycling until the worst of your pain passes. Or scale back on the frequency or intensity of activities that tend to cause an uptick in your pain. This allows you to keep moving (which is good for healing) while you do exercise therapy to build strength in and around your feet. As you get stronger, the muscles and ligaments surrounding your feet take pressure off the ball of your foot. 

• Make sure your shoes fit correctly. Almost three-fourths of people wear shoes that are the wrong length or width for their feet, according to a study published in the Journal of Foot and Ankle Research. “Typically, if a shoe is too narrow or tight, it’s more likely to cause pain in the ball of your foot,” says Dr. Cotic. It’s always a good idea to get your feet measured — even if you think you know your shoe size — to make sure you get the right size and width. And it might help to shop for shoes later in the day, since your feet swell a bit as you walk on them. You also want to replace shoes regularly. Hinge Health experts suggest changing shoes every 350 to 500 miles. This is when athletic shoes tend to lose their cushioning and support, which can put extra stress on the ball of the foot.

• Consider orthotics. Orthotics are inserts that you place inside your shoe to help support the foot and ankle. These are especially useful if your ball of foot pain is related to an anatomical factor such as high arches, says Dr. Cotic. You can first try over-the-counter inserts, and if that doesn’t help, see a foot specialist who can have them custom made.

• Use metatarsal pads. Similar to orthotics, metatarsal pads are cushioned inserts that you place in your shoes, but they rest under the balls of your feet. They provide more cushioning at your metatarsal joints (where your foot bones connect to your toe bones), which helps take pressure off the balls of your feet, says Dr. Cotic. Research shows metatarsal pads can help relieve foot pain, including pain in the balls of your feet. A physical therapist can help you pick an option that’s best for you.

• Use ice. Apply ice packs to the balls of your feet for up to 20 minutes at a time, a few times a day, to reduce inflammation and numb the pain. Ice massage may provide additional relief. 

How to Prevent Ball of Foot Pain

These habits may help prevent ball of foot pain from occurring or coming back: 

• Increase activity gradually. If you're engaging in high-impact activities — like running, jumping, tennis, basketball, or certain aerobic workout classes — gradually increase your frequency, duration, and intensity to allow your feet to adapt to a new activity load. This helps stave off pain. 

• Stretch before and after exercise. Regularly stretching your calves, Achilles tendons, and foot muscles can improve flexibility and reduce tension on the metatarsal area.

• Break in new shoes slowly. Avoid wearing new shoes for extended periods, especially if you’ll be on your feet or moving a lot. Gradually break them in to allow your feet to adjust and prevent discomfort.

• Seek out different surfaces. If you often stand or walk on hard surfaces (like a concrete floor at work), try to seek out softer surfaces like grass or a track at other times (e.g., if you go for a walk after work). Mixing up the types of surfaces you stand and walk on can reduce strain and help you avoid pain. 

PT Tip: Keep Your Feet and Ankles Strong

When it comes to strength training, you probably think of your legs, core, and arms. But your ankles and feet are just as important to focus on. “The foot is the first thing to strike the ground when you move, and leads to a chain reaction for the rest of your lower body,” explains Dr. Cotic. “Keeping your feet and ankles strong and mobile can go a long way for the rest of your body.” A physical therapist can help you with specific foot and ankle strengthening exercises that are right for you. 

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. MacGregor, R., & Byerly, D. W. (2021). Anatomy, Bony Pelvis and Lower Limb, Foot Bones. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK557447/

2. Männikkö, K., & Sahlman, J. (2017). The Effect of Metatarsal Padding on Pain and Functional Ability in Metatarsalgia. Scandinavian Journal of Surgery: SJS: Official Organ for the Finnish Surgical Society and the Scandinavian Surgical Society, 106(4), 332–337. doi:10.1177/1457496916683090

3. Buldt, A. K., & Menz, H. B. (2018). Incorrectly fitted footwear, foot pain and foot disorders: a systematic search and narrative review of the literature. Journal of Foot and Ankle Research, 11(1). doi:10.1186/s13047-018-0284-z

4. Federer, A. E., Tainter, D. M., Adams, S. B., & Schweitzer, K. M. (2018). Conservative Management of Metatarsalgia and Lesser Toe Deformities. Foot and Ankle Clinics, 23(1), 9–20. doi:10.1016/j.fcl.2017.09.003