Written by Erica Halpern on September 24, 2026

Pain in the ball of your foot can make walking, standing, running and even wearing shoes uncomfortable. One common cause is metatarsalgia, a general term for pain affecting the forefoot around the metatarsal bones.

Metatarsalgia can develop gradually or appear after an increase in activity. It may be related to footwear, foot structure, repetitive impact, pressure distribution, or another underlying foot condition.

The good news is that many cases of metatarsalgia can be managed with conservative treatment, including activity modification, footwear changes, cushioning, metatarsal pads, exercises and orthotic support. The right treatment depends on what is causing the pain.

Key Takeaways

Metatarsalgia is pain in the ball of the foot, usually around the metatarsal heads beneath the toes.
It can be caused by increased activity, footwear, foot structure, altered foot mechanics, or excessive pressure on the forefoot.
Common symptoms include aching, burning, sharp pain, tenderness, or a feeling like there is a pebble in your shoe.
Treatment often focuses on reducing pressure on the forefoot, improving footwear, modifying activities and using appropriate cushioning or metatarsal support.
Metatarsal pads and orthotics may help some people by redistributing pressure, depending on the individual’s foot structure and symptoms.
Ball-of-foot pain isn’t always metatarsalgia. Conditions such as Morton’s neuroma, stress fractures, sesamoiditis and arthritis can cause similar symptoms.
If pain is persistent, worsening or interfering with walking, a professional foot assessment can help identify the underlying cause.

Experiencing pain in the ball of your foot? Feet First Clinic can help identify possible causes of your forefoot pain and develop a treatment approach based on your individual needs.

Book an assessment with a Feet First Clinic chiropodist to have your foot pain evaluated.

What Is Metatarsalgia?

Metatarsalgia is pain and irritation in the ball of the foot, usually around the heads of the metatarsal bones just behind the toes.

The five metatarsal bones connect the middle of the foot to the toes. When excessive or uneven pressure is placed on the forefoot, the tissues around the metatarsal heads can become painful.

Metatarsalgia isn’t necessarily one specific disease. Rather, the term describes a pattern of forefoot pain that can have several different contributing factors.

Common symptoms include:

Aching or sharp pain in the ball of the foot
Burning pain
Pain that becomes worse with walking, running or standing
Pain when pushing off the toes
Tingling or numbness in some cases
A sensation that there is a pebble or small stone inside the shoe
Calluses developing underneath areas of increased pressure

Mayo Clinic and Cleveland Clinic both describe pain in the ball of the foot as the characteristic location of metatarsalgia, with symptoms often becoming worse with standing, walking or high-impact activity.

Figure 1: Where Is Metatarsalgia?

Diagram of the foot showing metatarsalgia, metatarsals, toes and ball of foot pain symptoms. Feet First Clinic, Toronto — Metatarsalgia commonly causes pain around the ball of the foot beneath one or more metatarsal heads.

Figure caption: Metatarsalgia commonly causes pain around the ball of the foot beneath one or more metatarsal heads.

What Causes Metatarsalgia?

There isn’t always one single cause. In many cases, several factors contribute to increased pressure on the forefoot.

1. Increased Activity

Running, jumping and other high-impact activities place substantial forces through the forefoot.

A sudden increase in mileage, training intensity or activity can therefore contribute to forefoot pain.

This is particularly relevant for runners and people participating in sports involving repeated running and jumping.

2. Poorly Fitting Footwear

Shoes that are too tight, too loose, excessively high-heeled or otherwise unsuitable for your activity can increase pressure on the forefoot.

A narrow toe box may also crowd the toes and alter how pressure is distributed through the front of the foot.

3. Foot Structure and Mechanics

Certain foot shapes or structural changes can increase pressure under the metatarsal heads.

Examples can include:

High arches
Flat feet
Bunions
Hammertoes
A relatively long second toe
Changes in the position of the metatarsal bones
Abnormal pressure distribution during walking

4. Calluses

A thick callus underneath the forefoot can be a sign that repeated pressure is occurring in that area.

The callus itself may contribute to discomfort, but it can also provide a clue about where excessive pressure is being concentrated.

5. High Heels

High-heeled footwear shifts more body weight toward the front of the foot, potentially increasing pressure around the metatarsal heads.

6. Foot and Joint Conditions

Forefoot pain can also be associated with conditions such as:

Because several conditions can produce similar symptoms, identifying the source of the pain is important before deciding on treatment.

Metatarsalgia Causes at a Glance

Possible contributing factor	How it may affect the forefoot
Increased running or jumping	Repeated impact can increase forefoot loading
High heels	Shifts more pressure toward the front of the foot
Narrow footwear	Can crowd the toes and alter pressure distribution
High arches	May concentrate pressure under the forefoot
Bunions	Can change how weight is distributed
Hammertoes	May alter forefoot loading
Calluses	Can indicate areas of repeated pressure
Foot mechanics	May affect how force moves through the foot
Previous injury	Can change movement and pressure distribution
Other conditions	Neuroma, arthritis, stress fracture and other problems can mimic or contribute to forefoot pain

What Does Metatarsalgia Feel Like?

People describe metatarsalgia in different ways.

The pain may feel:

Sharp
Aching
Burning
Shooting
Tender or bruised
Like there is a pebble in the shoe

Symptoms may become more noticeable when walking, running, standing for long periods or pushing off through the toes.

Some people also experience numbness or tingling in the toes.

QUICK ANSWER

What does metatarsalgia feel like?

Metatarsalgia usually feels like pain, aching or burning underneath the ball of the foot. Some people describe the sensation as walking on a pebble. Pain often becomes worse with walking, running or prolonged standing.

Metatarsalgia vs. Other Causes of Ball-of-Foot Pain

Not every case of pain under the toes is metatarsalgia.

Condition	Typical clues
Metatarsalgia	Pain or tenderness beneath one or more metatarsal heads
Morton’s neuroma	Burning, shooting or nerve-like pain, often between the toes
Stress fracture	Localized pain that may worsen with activity and require imaging to investigate
Sesamoiditis	Pain beneath the big toe joint around the sesamoid bones
Arthritis	Joint pain, stiffness and reduced movement
Callus-related pressure	Localized tenderness beneath a thickened area of skin

These conditions can overlap, and symptoms alone may not establish the exact cause. A healthcare professional may examine the foot and, when appropriate, use imaging to rule out other problems such as a stress fracture.

How Is Metatarsalgia Diagnosed?

A healthcare professional will generally start by asking about:

Where the pain occurs
When it started
What activities make it worse
Your footwear
Your exercise routine
How much time you spend standing or walking
Previous injuries or foot problems

The foot may be examined while sitting and standing, and your walking pattern may also be assessed.

Depending on the symptoms, imaging such as an X-ray may be considered to investigate other possible causes of pain. Ultrasound or MRI may sometimes be used when soft-tissue problems need further evaluation.

Experiencing Ball-of-Foot Pain?

If pain in the ball of your foot is making it uncomfortable to walk, exercise or stand for long periods, a professional assessment can help determine what’s contributing to your symptoms.

At Feet First Clinic, our licensed chiropodists can assess your feet, footwear and the factors contributing to your forefoot pain. Depending on your individual needs, treatment may include footwear recommendations, metatarsal pads, insoles or orthotics, activity recommendations and other appropriate foot-care options.

You don’t have to simply live with ongoing foot pain.

Book an appointment at Feet First Clinic for an assessment of your ball-of-foot pain.

Figure 2: How a Foot Assessment Works

Diagram showing the steps of a foot assessment at Feet First Clinic, Toronto, including symptom history, foot examination, movement and gait assessment, further testing, and conservative management. — How a Foot Assessment Works: A foot assessment evaluates your symptoms, foot structure, joint movement, and gait to help identify the possible cause of foot pain and determine whether further testing or conservative treatment is appropriate.

How Do You Treat Metatarsalgia?

Treatment for metatarsalgia focuses on reducing excessive pressure on the painful area and addressing the factors contributing to the problem.

Treatment may include:

1. Reduce Aggravating Activities

If running, jumping or another activity is causing pain, temporarily reducing the activity can give irritated tissues an opportunity to settle.

Low-impact activities such as cycling or swimming may allow you to remain active while reducing repetitive impact on the forefoot.

2. Choose Supportive Footwear

Footwear can make a significant difference.

Look for shoes that provide:

Adequate room for the toes
Appropriate cushioning
A supportive sole
A comfortable fit
Enough space around the forefoot
A design appropriate for your activity

Avoid shoes that squeeze the toes or place excessive pressure on the ball of the foot.

3. Consider a Metatarsal Pad

A metatarsal pad can redistribute pressure away from the painful area.

Important: placement matters.

A metatarsal pad is generally positioned behind the metatarsal heads rather than directly underneath the most painful spot. Correct placement can help redistribute pressure through the forefoot.

Mayo Clinic specifically lists metatarsal pads and arch supports among conservative measures that may reduce stress on the metatarsal bones.

4. Try an Appropriate Insole or Orthotic

An insole or orthotic may help redistribute pressure and provide support depending on the underlying mechanics.

Not everyone with metatarsalgia needs a custom orthotic. Some people may benefit from an appropriate over-the-counter insert, while others may require a more individualized device.

Orthotic treatment should be based on the individual’s foot structure, symptoms and activity needs.

5. Address Contributing Foot Problems

If a bunion, hammertoe, callus, altered gait pattern or another foot problem is contributing to excessive forefoot pressure, addressing that factor may be an important part of treatment.

6. Ice and Rest

Ice and temporary activity modification may help reduce discomfort, particularly following activities that aggravate the area. Mayo Clinic recommends applying an ice pack for approximately 20 minutes at a time, with a towel protecting the skin.

a diagram showing the roadmap for treating ball-of-foot pain and metatarsalgia at Feet First Clinic, Toronto: reducing aggravating activity, improve footwear, reduce forefoot pressure, address contributing foot problems — A diagram showing the roadmap for treating metatarsalgia/ball-of-foot pain

Can Orthotics Help Metatarsalgia?

Orthotics may help some people with metatarsalgia by redistributing pressure and supporting the foot.

An orthotic can be designed or selected to address factors such as pressure distribution, arch support and foot mechanics.

However, there is no single orthotic that is appropriate for every person with metatarsalgia.

Depending on the individual, treatment may involve:

An over-the-counter insole
An accommodative insert
A metatarsal pad
A custom orthotic
A combination of footwear and orthotic modifications

The goal is not simply to add more cushioning. The goal is to address the factors contributing to the forefoot pain.

Cleveland Clinic notes that orthotics can range from simple shoe inserts to custom devices and may be used for forefoot pain including metatarsalgia.

Can Shoes Cause Metatarsalgia?

Yes. Footwear can contribute to metatarsalgia.

Shoes that are too narrow, poorly fitted, excessively high-heeled or inappropriate for an activity can increase stress on the forefoot.

When choosing footwear for metatarsalgia, consider:

Toe box:
Your toes should have enough room to spread naturally without being compressed.

Sole:
A supportive and appropriately cushioned sole can reduce the impact placed on the forefoot.

Fit:
Shoes should not squeeze the ball of your foot or allow excessive movement inside the shoe.

Activity:
Choose footwear designed for the activity you’re performing.

What Exercises Can Help Metatarsalgia?

Exercises may be useful when appropriate, particularly when limited mobility, muscle weakness or altered foot mechanics are contributing to symptoms.

Depending on the individual, a healthcare professional may recommend exercises involving:

Calf stretching
Ankle mobility
Toe mobility
Foot-strengthening exercises
Balance exercises
Gradual strengthening of the intrinsic foot muscles

Exercises should not significantly increase pain. If an exercise consistently aggravates symptoms, stop and seek professional guidance.

When Should You See a Healthcare Professional?

Consider having persistent ball-of-foot pain assessed if:

Pain continues despite changing footwear and reducing aggravating activities
Pain is getting worse
You have significant swelling
You cannot comfortably bear weight
You have numbness or persistent tingling
Pain started after an injury
You suspect a stress fracture
Pain is interfering with your normal activities
You have diabetes or another condition that increases your risk of foot complications

Persistent forefoot pain can have causes other than metatarsalgia, so an assessment can help determine whether further investigation is appropriate.

Can Metatarsalgia Be Prevented?

Not every case can be prevented, but you can reduce some contributing factors.

Helpful habits include:

Wear properly fitting footwear.
Choose shoes with adequate toe room.
Replace excessively worn footwear.
Increase exercise intensity gradually.
Use activity-specific footwear.
Avoid prolonged use of uncomfortable high heels.
Address recurring calluses or pressure points.
Consider appropriate support if your feet require it.
Don’t ignore persistent forefoot pain.

Cleveland Clinic specifically recommends footwear with good soles, a wide toe box and a lower heel as part of prevention strategies.

Metatarsalgia: Frequently Asked Questions

What is metatarsalgia?

Metatarsalgia is a term used to describe pain affecting the ball of the foot, particularly around the metatarsal heads beneath the toes.

What causes metatarsalgia?

Common contributing factors include increased running or jumping, poorly fitting footwear, high heels, foot structure, bunions, hammertoes, calluses and other conditions that increase pressure on the forefoot.

What does metatarsalgia feel like?

It can feel like aching, sharp, burning or shooting pain in the ball of the foot. Some people describe feeling as though there is a pebble in their shoe.

How do you get rid of metatarsalgia?

Treatment depends on the cause. Common conservative approaches include reducing aggravating activity, changing footwear, using appropriate cushioning or metatarsal pads, and addressing foot mechanics. Persistent symptoms should be assessed by a healthcare professional.

Can walking make metatarsalgia worse?

Yes. Walking, running and prolonged standing can increase pressure through the forefoot and may aggravate symptoms.

Can running cause metatarsalgia?

Running and other high-impact activities can contribute to metatarsalgia because they place repeated forces through the forefoot. A sudden increase in training volume or intensity may increase the risk.

Are metatarsal pads good for metatarsalgia?

Metatarsal pads may help redistribute pressure away from painful areas of the forefoot. Their position is important, and the appropriate type and placement can vary between individuals.

Can orthotics help metatarsalgia?

They can help some people by supporting the foot and redistributing pressure. The appropriate type of orthotic depends on the person’s foot structure, symptoms and contributing factors.

What shoes are best for metatarsalgia?

Generally, look for footwear with adequate toe room, a comfortable fit, appropriate cushioning and a sole that provides suitable support for your activity. Avoid shoes that squeeze the forefoot or place excessive pressure on the ball of the foot.

How long does metatarsalgia take to heal?

Recovery varies depending on the underlying cause, severity and whether the contributing factors are addressed. Mild cases may improve with activity modification and footwear changes, while persistent symptoms may require further assessment and treatment.

Is metatarsalgia serious?

Metatarsalgia itself is not usually considered a serious condition, but persistent ball-of-foot pain should not automatically be assumed to be metatarsalgia. Other conditions, including stress fractures and nerve problems, can produce similar symptoms.

When should I see a foot specialist for metatarsalgia?

If your pain persists, worsens, affects your ability to walk or does not improve after changing footwear and modifying activities, a foot assessment can help determine the likely cause and appropriate treatment.

The Bottom Line

Metatarsalgia is pain in the ball of the foot that can result from increased forefoot pressure, footwear, activity, foot structure or another underlying condition.

Treatment usually begins with conservative measures such as:

1. Reducing aggravating activities
2. Improving footwear
3. Reducing pressure on the forefoot
4. Using appropriate cushioning or metatarsal support
5. Addressing contributing foot mechanics or conditions

If ball-of-foot pain persists or you are unsure what is causing it, a professional foot assessment can help distinguish metatarsalgia from other causes of forefoot pain.

Sources

Mayo Clinic — Metatarsalgia: symptoms, causes, diagnosis and treatment.
Cleveland Clinic — Metatarsalgia: symptoms, causes, diagnosis and treatment.
Cleveland Clinic — Orthotics: types, benefits and uses for forefoot pain.

Everything You Need for Healthy Feet - All Under One Roof

At Feet First Clinic, we’re always excited to welcome new clients! We’re Toronto’s one-stop-shop for all your foot-related needs. Since 2009, our staff and licensed chiropodists have been helping people with their feet. From foot care to foot pain to foot products – we do it all! Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help!

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About Author: Erica Halpern

Erica is the operations manager at Feet First Clinic. Since 2021, she has been writing, researching and editing website and social media content. She also oversees Feet First Clinic’s daily and strategic operations to ensure the best possible experience for our clients. Her goal is to ensure patients are equipped with the knowledge and solutions they need to help with their pain.

Learn more about Erica Halpern

PrevPrevious All You Need To Know About Bone Spurs

September 24, 2026

All You Need To Know About Bone Spurs

A bone spur is an abnormal bone growth. Bone spurs, also referred to as osteophytes, can occur throughout the body, and along bone edges. Common sites include the spine, neck, and in the foot, specifically in the heel and toes. What is a bone spur? An osteophyte is a bony outgrowth that forms along the edges where bones meet in a joint. It typically develops in response to joint damage, often as part of the body’s attempt to repair itself. In some cases, a bone spur may appear as a hard, noticeable bump. In other instances, it may not be visible at all and is only detected through imaging. What can cause a bone spur? Osteophytes form as part of the body’s attempt to repair and stabilize a joint, usually in response to underlying joint stress or damage. A common cause is osteoarthritis, the most frequent type of arthritis, which occurs when the cartilage between bones gradually wears down. Since cartilage does not regenerate well, joint changes can progress over time if not managed appropriately. In response to this degeneration, the body may produce extra bone along the joint margins, leading to the formation of osteophytes (bone spurs). Contributing factors can include repetitive overuse (such as running, ballet, or other high-impact activities), previous acute injury, excess body weight, and poorly fitting or restrictive footwear. Over time, ongoing stress on the joint can lead to further structural changes, as the body attempts to compensate and provide added stability. Symptoms Symptoms of osteophytes can include pain, stiffness, tenderness, reduced flexibility, swelling, and a grating sensation in the joint. In some cases, a bony bump may also be visible or felt under the skin. As joint mobility decreases, you may notice a reduced range of motion, along with discomfort caused by surrounding tissue irritation and inflammation. The grating sensation (crepitus) can occur when joint surfaces become uneven and move against each other. These symptoms are more common in individuals who place repetitive stress on their joints, such as athletes involved in high-impact activities like running, gymnastics, or ballet, as well as older adults. Symptoms may progress over time if the underlying cause is not addressed, and people can experience a combination of these issues. For example, a heel spur may present as discomfort on the underside of the foot, sometimes with a noticeable bony prominence. Spurs in the toes or metatarsals may lead to a bump on the top of the foot and irritation with footwear. In some cases, shoe modifications may be needed to accommodate the changes. Treatment Treatment isn't always necessary, since a bone spur may not cause you any pain or reduce your quality of life. If you experience pain, visit a professional for a biomechanical assessment to get a proper diagnosis and treatment. It should be noted that you cannot remove the bone spur without surgery. But, if you fix the problem at its root, and take certain precautionary steps, bone spurs won't necessarily be painful, and surgery won't be necessary. In any case, surgery is a short-term solution as a bone spur can re-develop. Treatment for a bone spur focuses on reducing pain, improving joint function, and addressing the underlying cause—rather than removing the spur itself in most cases. Conservative options are usually tried first. These may include rest and activity modification to reduce stress on the affected joint, along with supportive footwear or orthotics to improve alignment and offload pressure. Anti-inflammatory treatments such as ice, over-the-counter pain relief, or topical medications can also help manage discomfort. Physiotherapy or stretching programs may be recommended to improve mobility and strengthen surrounding muscles, which can reduce strain on the joint. In some cases, corticosteroid injections may be used to reduce inflammation and pain. If symptoms are severe or persistent despite conservative care, medical imaging may be used to assess the extent of the condition. Surgery is typically considered only when all other treatments have failed and the bone spur is significantly affecting function or quality of life. If you do require surgery, the course of action is to either remove the bone spur entirely or to fuse the bones together. Recovery time can vary, and as always, it’s best to consult a healthcare professional for a proper diagnosis. Prevention of bone spurs To prevent bone spurs, in essence, you want to reduce your risk of osteoarthritis. This mainly involves reducing long-term stress and wear on your joints and addressing early signs of joint irritation before they progress. Staying active in a balanced way can help—low-impact exercise, proper warm-ups, and avoiding repetitive overloading of the same joints all reduce strain over time. Maintaining a healthy weight also helps decrease pressure on weight-bearing joints like the feet, ankles, and knees. Footwear plays a key role, especially for foot and ankle spurs. Supportive shoes with good cushioning and proper fit can help reduce abnormal pressure and friction. You can find out the footwear best suited for your foot type by visiting a specialist like a chiropodist. In some cases, orthotics may be recommended to improve alignment and distribute forces more evenly. Flexibility and strength exercises can also help protect joints by improving movement mechanics and reducing compensatory strain. Finally, addressing minor injuries early—rather than pushing through pain—can help prevent ongoing irritation that may contribute to spur formation over time.

September 10, 2026

Useful Tips To Help Athletes Recover from Injuries

If your sports injury isn’t something that’ll heal overnight, it’s time to think long-term. Here are a few ways to speed up recovery and lower your risk of re-injury: Don’t Go Back to Working Out without Permission! Before you ease back into your routine, you need to consult a medical professional to see if they give you the go-ahead. You may feel like you’re ready to get back on the treadmill or jump back onto the basketball court, but that doesn’t mean you actually are. Getting back into your regular routine could sabotage the progress you’ve made. Go for Low-Impact Activities! Certain types of activities will be easier on your body than others. You should incorporate low impact exercises into your workout routine to stay in shape during your recovery period. Swimming is an excellent low-impact exercise. The water supports your weight, so going through the motions won’t put a strain on your joints. If you’re not a strong swimmer, you can still put on your bathing suit for water aerobics — this is a workout routine that takes place in the shallow end of the pool. It’s famous for helping people with sports injuries, osteoarthritis and other physical complications. Restorative yoga is also a great option—it’s low-intensity and adaptable to different physical limitations. Just let your instructor know about your injury ahead of time so they can modify poses to suit you. Make Yourself Comfortable! Get yourself the right equipment to ease the discomfort of your injury and make your day to day less of a hassle. For instance, someone dealing with ankle pain could benefit from a biomechanical assessment to see if they should get orthopedic shoes or custom orthotics. The additional cushioning from specialized footwear could reduce discomfort by taking some pressure off of the joint, while the added support could also protect the ankle from re-injury. Here are some more products that can combat the aches and pains from sports injuries: Braces/stabilizers/supports Athletic tape Pillows Ice packs Heating pads What If You’re Not Sure That You’re Injured? Not sure whether your Achilles pain or sore knees are from a sports injury or just a sign you need rest? It’s worth getting it checked out. A chiropodist can review your symptoms, perform an exam, and assess your gait to look for movement patterns that may be contributing to the issue. If further investigation is needed, you’ll typically need to see a physician first to get a referral for medical imaging, such as an ultrasound or X-ray. Sports injuries can be frustrating, especially when you just want to get back to your routine. But recovery takes time. Pushing through pain or ignoring your limits can often make things worse rather than better.

September 3, 2026

Wearing High Heels All of the Time Is Hard on your Body

Whether it’s a pair of black patent leather pumps, sky-high ruby red stilettos or strappy sandals, high heels are considered wardrobe staples that belong in a woman’s closet. They’re used for special occasions and everyday work-life, going out dancing or going for an important interview. Sadly, these beloved fashion statements can damage parts of your body over time. Anyone who has ever worn a pair of high heels knows that after a few hours of standing and walking, your feet are throbbing. It’s a relief just to slip them off, sit down and let your pulsing toes have a little bit of a rest. These aches and pains come after only a few hours of wearing the shoes — the long-term effects are much worse. There are many different ways that high heels can harm not just your feet, but your entire body. Bunions One of the health problems that people can get from wearing high heels is developing large bumps called bunions on the outsides of their big toes. A bunion is a permanent, progressive side-effect. The only way to reverse it is corrective surgery to remove part of the bone and adding screws to keep the foot in an appropriate position. While bunions cannot be reversed, the progression can be managed. One way is to avoid high heels, which will aggravate the issue. It's also important to get a foot assessment with a chiropodist: bunions are usually caused or contributed to by an underlying biomechanical issue, so addressing that is the first step. Hammertoes Another one of the distressing things that high heels do to your feet is create hammertoes, which is when your little toes bend and buckle from the pressure of standing on them. Hammertoes are awkward and sometimes painful. Flexible hammertoes can be reversed through physiotherapy, orthopedic shoe replacements or corrective surgery. Joint Damage Other than foot problems, high heels prematurely age your joints because they don't allow your knee to straighten to accommodate for the additional weight placed on your legs. The reflex changes your gait (how you walk) and wears down your knees over time. Achilles' Tendonitis & Haglund's Deformity Regular use of high heels can lead to shortened Achilles' tendons, which can create tendinitis issues - and with that comes a lot of ankle pain. The Achilles tendon is the tendon at the back of our heel that connects our heel to our knee. A shortened Achilles tendon will also cause rubbing and pressure on the back of the heel creating a bump known as a Haglund's deformity, which is permanent spurring and deformation of the heel bone. For those who wear high heels because they want their feet to look nice, a deformity on the heel can be quite counter-productive. Back Pain You’ll also find that high heels cause lower back pain by forcing your lower back to arch to compensate for the fact that you’re balancing your body weight on the balls of your feet. High heels induce a forward pelvic tilt, which forces the lower back into a more exaggerated curve. The shoes force your body weight to pull forward, so you lean back when you stand. The position puts a lot of stress on your spinal discs. Sticking with the shoes can lead to poor posture, persistent aches and muscle spasms. It can also lead to chronic lower back, hip and knee pain. Skin & Toenail Issues High heels place excess pressure on the forefoot. With pressure, comes friction, which can lead to painful corns, calluses and blisters. The increased pressure on the big toe, especially if your high heels are also narrow, can also lead to ingrown toenails. Alternatives to High Heels Sometimes it's hard to avoid high heels altogether, but there are alternatives: Reduce the frequency with which you wear high heels Invest in orthopaedic high heels with a wider toebox, cushioned forefoot, and thick heel. Try supportive insoles for high-heels. Try dress flats instead. While not a perfect solutions, these suggestions will give your feet a little extra support and mitigate the damage from wearing high heels. It’s clear that high heels are not worth the aches and pains that they put you through. These fashion fundamentals damage your feet, your knees and your back much more than you think. Push those sandals, stilettos and pumps to the back of the closet — it’s time to change up your footwear.

August 20, 2026

6 Common Trail Running Injuries

Trail running? More like extreme running. Trail runners run for hours on end pushing their body to the limit. They endure brutal terrain, harsh conditions, and they put their feet through the wringer. When running at such extremes, it’s no wonder that injuries are common. Below are six of the most common trail running injuries, and what you can do to prevent and treat each of the pains. These injuries are not exclusively for trail runners, but are common because of the nature of the sport leaving the average runner more susceptible to these ailments. Metatarsalgia Metatarsal pain is discomfort in the small bones within the ball of your foot. Metatarsalgia can start off as a small bruise, and slight discomfort, but can quickly escalate into a serious injury like a metatarsal fracture. It can occur due to narrow footwear or running shoes being tied improperly. It can also occur with excessive forefoot running, meaning when extra pressure is placed on the front of the foot when running. Fortunately, most trail running shoes these days are built with a rock plate, a rigid piece of plastic within the midsole. The rock plate offers protection against sharp edges on the trail and is essential when running on more technical terrain when facing rocks, roots, and uneven surfaces. Alternative forms of prevention and treatment include using a metatarsal pad, icing the affected area, and self-massage by rolling your foot over a ball. You can also try doing the towel-gripping exercise below. When in doubt, and you’re not sure whether the injury is serious, take an extra day or two off of running as a precautionary measure and cross-train in the pool or on the bike instead. Achilles tendonitis Trail running consists of a lot of ups and downs. The undulating terrain is a lot different than say, road running. Constantly climbing and descending can add pressure on parts of your body like your Achilles tendon. When climbing or descending, stress is disproportionally allocated to your lower legs compared to running on flat land. Achilles tendinitis can be a sharp or dull pain in the back of the heel and can extend into your lower calf. Because the Achilles is such an essential part of your running economy, addressing the symptoms early is important to prevent the tendinitis to be long-lasting. When trail running, make sure to ease your way into it, and do not increase mileage too quickly. Doing a proper warm-up with calf raises and some stabilizing exercises can help prevent tendinitis and eliminates the period at the beginning of a run when you're running on stiff legs. It's also important to stretch your calves before and after a run - see the video demonstration below to see how. Cold muscles don’t fire properly, and they can lead to overcompensation, with that domino effect reaching your Achilles heel. If you have a history of Achilles tendonitis or ankle sprain/strains, then you may even want to also stretch mid-run as well to keep your calves loose - tight calves are a major contributing factor to developing Achilles' tendonitis. Ankle Sprains An ankle sprain is one of the most common trail running injuries. Because of the rugged terrain and unexpected obstacles that many trails present, all it takes is one wrong step to roll an ankle. When you sprain an ankle, you essentially over-stretch the ligaments or tear them in more serious cases, beyond their maximum. Immediate signs include swelling around the top of your foot or sides of the ankle, and tenderness. To lessen the lasting impacts of an ankle sprain, follow the PEACE (Protect, Elevate, Avoid anti-inflammatories, and Ice) & LOVE (Load, Optimism, Vascularization and Exercise) protocol. This reduces swelling, and the pain to subside. Before resuming your running, it's best to get your ankle evaluated by professional to avoid aggravating the injury. It's always good to do a proper warmup before trail running, and you can help prevent ankle sprains by working on mobility. Other ways of avoiding ankle sprains include planning your route ahead of time to account for mud and trail conditions, taking routes within your ability, and allowing adequate space between you and other runners as to not block your eyesight. If you still experience pain after extended rest, or the pain is extreme immediately, contact a healthcare professional to rule out more serious injuries like a tear or rupture. Blisters Thanks to being out on the trains for hours on end, blisters are another common trail running foot injury. Blisters can start small, like a hotspot somewhere on your foot, and get progressively worse if you don't address the chafing. Investing in proper running socks, and using some sort of anti-chafe cream like Vaseline can help prevent blisters in the first place. It's also important to make sure that your shoes and socks fit properly, as ill-fitting shoes and socks are a leading cause of blisters. Another potential cause of blisters is worn-out footwear. Blistering around a pressure point on the foot is one of the first signs that your shoes need to be replaced. If you feel a blister in the early stages, cover it with a band-aid or better yet, use medical paper tape. In fact, as published in a recent study, it’s reported "that inexpensive paper tape, the kind available at most drugstores, when applied to blister-prone areas prior to exercise, successfully reduced the incidence of foot blisters in those areas. The tape commonly known as surgical tape is used for wound treatment. It is only mildly adhesive — an advantage because it doesn’t tear the blisters if they do occur.” Sometimes the simplest measure can be the most effective. ITB Syndrome Iliotibial band (IT) syndrome (ITB syndrome) is one of the most frustrating and common trail running injuries. ITB syndrome can be described as an overuse injury of the connective tissues that are located on the outer thigh and knee. Thanks to the repeated climbs and descents of trail running, your IT band is exposed to more impact. Additionally, the IT band is stressed the most at certain flexion angles, like when ascending, while your knees and IT band take additional stress when descending. A warm-up with clamshells and stretching out your hip flexors pre-run can help with the pain and tightness. What you want to do here is activate and work the hip abductors, as muscle imbalances and weakness can be the source of the problem. Another great option are heel lifts: Heel lifts provide near-instant relief for ITB syndrome as it limits stress on the knee. If you do try heel lifts, make sure you use them in conjunction with strengthening exercises for the hips and gluteal muscles to address the root cause of the ITB syndrome (i.e.: gait issues, running technique, hip misalignment, knee strain, etc.). You don’t necessarily need complete rest from running, but you will need pain management and mileage reduction, if necessary. Investing in a proper foam roller and routinely working the band will help alleviate pain - just make sure that you don't roll over the actual IT band: New studies show that, instead, you want to foam-roll the gluteal and quadricep muscles, which are adjacent to the IT band. Stretching our your hip flexors can also help release your IT band. Plantar Fasciitis This pesky injury arises when you experience pain and inflammation within the tissue on the underside of your feet that connect your heel and toes. The pain can be anywhere from your heel to the ball of your feet and can be sharp or dull. We recently wrote more about plantar fasciitis, remedies, and prevention methods on our blog, which you can read here.

August 13, 2026

Suffering from Really Bad Back Pain? Look at Your Shoes

It’s easy to assume that bad footwear will only hurt your feet, but it can quickly create a domino effect hitting other parts of the body. Unsupported shoes impact your foot position, which impacts your posture, which impacts your spine and back muscles. Shoes that Cause Back Pain For example, high heels put pressure on the balls of your feet and push your legs forward — to compensate for the shift in weight the upper-body tilts backward. The balancing act changes your straight up-and-down posture, forcing you to arch your lower back and to stick your pelvis forward. The position strains the spine and the lower back muscles. Flat shoes like flip flops also lead to back pain because they offer no arch-support or grip whatsoever. The design changes your gait by forcing you to put more weight onto the outside edges of your foot in place of an unsupported heel. The weight disbursement alters the rotation of your legs while walking, putting more stress onto the lower spine. Another factor that can contribute to back pain is poor shock absorption. Shoes that provide little to no cushioning—often flat shoes with thin midsoles—can increase strain on the body. Each step we take generates impact that must be absorbed somewhere. Normally, footwear helps reduce this force, but when shoes lack proper shock absorption, the impact travels through the feet, up the knees, and into the lower back. Over time, this repeated stress can place excess strain on the joints in the lower back and contribute to back pain. Solutions for Back Pain Replace Unsupportive Footwear The first step to alleviating back pain is to get rid of unsupportive footwear. Instead, opt for shoes with good cushioning and thicker midsoles designed for shock absorption. Materials like cork and EVA are naturally shock absorbent and help reduce the impact each step has on your spine. It’s also a good idea to swap out flip flops for supportive sandals that offer cushioning, arch support, and ideally an ankle strap. An ankle strap helps keep the sandal securely on your foot and prevents toe clawing, which can otherwise alter your gait when you walk. Finally, instead of traditional high heels, consider supportive flat dress shoes. If you must wear heels, choose shoes with a thicker block heel and keep the height under two inches to help minimize strain on your spine. Custom Orthotics Another way to tackle back pain is by using orthotic inserts in your shoes—although they won’t work with certain footwear styles, such as flip flops. One of the clearest signs that you may benefit from custom orthotics is chronic pain in your feet, ankles, legs, hips, or lower back. Orthotics are commonly used to help alleviate back pain by improving alignment, supporting the feet, and promoting better posture. Orthotics are inserts that fit inside your shoes to provide additional support, stability, and cushioning while improving overall function. For the best results, these inserts can be customized to your unique foot size, shape, and arch type. As an added benefit, custom orthotics can also help people dealing with common foot problems. Individuals living with bunions, plantar fasciitis, or heel spurs often benefit from these medical-grade devices because they help redistribute pressure and improve the way the foot moves during walking. To get custom orthotics, you would typically book a biomechanical assessment with a licensed chiropodist. During this assessment, the chiropodist will evaluate the range of motion in your feet and ankles, examine how you bear weight, and perform a gait analysis to determine your walking pattern. Based on their findings, they can provide a diagnosis and, if appropriate, cast your feet for custom orthotics designed to suit your footwear and daily activities. Other Solutions for Back Pain Some simple home remedies for back pain are cold and hot therapies — start by addressing the pain with a cold compress, then use a hot water bottle on the same area two days later. The cold will combat pain and swelling. Heat will improve blood circulation and relax tightness. If the pain is severe enough to keep you in bed for longer than a few hours or if it has you cancelling your plans for the next day, you should see a doctor. Sharp and intense back pain is not going to be caused by your footwear, but it can be exacerbated by it. The last thing you want when you have a slipped disc or a pulled muscle is an unsupported pair of shoes.

August 6, 2026

4 Signs That Your Running Shoes Don’t Fit

It’s common knowledge that you stop growing after you reach a certain age. This would lead one to believe that their footwear will fit forever. Sadly, this is wishful thinking. Over time, your shoes are prone to stretching and shrinking. As an example, if you wear the same pair of shoes every time you work out, they will gradually lose their shape and eventually feel looser. Additionally, people in hot climates have reported that their shoes are shrinking from over-exposure to the sun. Before you throw on your running shoes, make sure you keep an eye out for the following signs: You Can’t Slide Your Shoes Off Easily In some sports, like hockey, players are encouraged to tie their laces as tightly as possible. Tightly tied skates can prevent issues like rolled and sprained ankles. However, this isn’t necessarily the case with running shoes. If your footwear is the ideal size, you should be able to slide them on and off without undoing the laces. If you can’t do this, you’re either tightening your laces too much or wearing ill-fitting footwear. Your Toes Touch the Inside of Your Sneaker Are your feet swollen and sore after a long day of work? This may be because your toes are touching the inside layer of your sneakers. If so, then your shoes are too short. If your toes rub against the inside of your sneakers, you can potentially bruise your nails, get blisters or a hammertoe. To ensure that your shoes aren’t too tight, it's recommended to have approximately a finger's width of space between your longest toe and the inside layer of your sneakers. While for most people, this would be the big toe, it isn't the case for all. About 40% of the population has a Morton's toe, meaning that their second toe is the longest toe. For these people, you would want to ensure you have a finger's width of space between the end of your second and the inside layer of the shoe. This measurement is approximate - not universal. The ultimate test: if you feel your toes knocking against the inside of your shoe, they're too short. You also want to make sure you don't feel any pressure or squeezing on the pinky toe either. If so, your shoes could be too narrow. You Have Corns, Calluses or Blisters Having corns, calluses or blisters can be another tell-tale sign that your shoes don't fit properly. When toes repetitively impact against the inside of the shoes, it causes friction to build up. In response, the skin forms a blister, corn or callus. Some examples: a callus on the outside of your big toe or pinky toe can be a sign your shoes are too narrow Red marks or corns on the top of your toes can be a sign that the toebox in your shoes is too shallow Blisters on your heels are a sign that your shoes don't fit properly in the back Your Heel Moves Around While Walking If your heel is slipping or moving when you walk, it's a telltale sign that your shoes are too big. So often we're paying so much attention to our shoes not being too small, that we don't worry about them being too big. However, shoes that are too big can be just as harmful as shoes that are too small. If your shoes are too loose, your heel has more room to move around and rub up against your footwear. This causes additional friction, which can be extremely uncomfortable and lead to blisters. Wearing shoes that are too loose can cause tight calves, which can lead to calf pain and plantar fasciitis. Does this happen to you? The simplest way is to deal with this issue is by tying your shoelaces correctly. You can also try attaching an adhesive heel grip to the back of your shoes; this will secure your heel snuggly in place, and can be especially helpful for the slippage commonly experienced with dress shoes. If your heel is still slipping, then you may need to purchase shoes that are half a size smaller. So, before you slide on the shoes that you’ve had for far too long, you should take a look for the signs mentioned above. This will ensure that you don’t harm your feet in the (not so distant) future.

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