July 3, 2023
Top of foot pain can be tricky since many muscles and tendons pass through the upper part of your foot. Plus, pain can be felt in multiple places. Top of foot pain can be localized towards your toes or uncomfortable closer to your ankle.
Fortunately, there are several effective remedies for top-of-foot pain, some of which can be done at home. There are also instances where seeing a specialist for a proper diagnosis and treatment plan is more appropriate. But first, reducing top-of-foot pain involves determining the underlying cause.
In this blog post, you'll learn more about common causes of top-of-foot pain, potential remedies, and guidelines for consulting a specialist if necessary.
Causes of top of foot pain
Top of foot pain has several causes, from cracked bones to damaged tendons. Find a list of common causes of top of foot pain below.
Extensor tendonitis
Extensor tendonitis is inflammation of the extensor tendons, which helps lift your toes and support your ankle. When the extensor tendons are damaged, likely due to overstressing them, you may experience a flare-up of pain and discomfort.
Metatarsal stress fracture
Small cracks in the foot bones may be the cause of your pain. Stress fractures can stem from overuse or high-impact activities or could result from acute trauma, like if you dropped an object on your foot or stubbed the top part of your foot.
Sprained ligament
Overextending or tearing the ligaments supporting the top of the foot, usually from an injury or trauma, may cause top-of-foot pain.
Dorsal compression syndrome
Dorsal compression syndrome occurs when the nerves on the top of the foot are pinched. Typically, your nerves may pinch when your foot flattens (when your arch collapses or lowers to the ground), adding pressure to your bones and the top of the foot.
Arthritis
Osteoarthritis or rheumatoid arthritis can cause pain and inflammation in the joints of the foot. Osteoarthritis in the joints can also cause bone spurs on the top of the foot, namely the first metatarsophalangeal (MTP) joint.
Remedies for top-of-foot pain
Treatment for top-of-foot pain varies as discomfort may be isolated to 1-2 areas, or you may experience pain in a larger area of the foot. Treatment also depends on the cause, as well as for how long you've been experiencing symptoms. Remedies for top-of-foot pain include the following:
Rest and ice: Reduce strenuous activities or anything that aggravates the top of your foot. If it hurts, you're likely not making the condition any better. When you find pain subsides, ease back into activity accordingly, depending on the rest length. Add ice packs to the affected area for 10-15 minutes daily or until swelling and pain subside.
Elevation: Elevate your foot above your heart (for instance, when lying down, elevate your feet above the level of your head) to reduce swelling and promote healing.
Pain relief: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help alleviate pain and reduce inflammation.
Supportive shoes: Invest in high-quality footwear made for your foot and its use. Shoes should provide adequate arch support, protection, as well as cushioning, and should accommodate your gait pattern and foot type. You should also wear specific shoes for the specific activity you're doing when wearing the shoes.
Custom orthotics: Custom orthotics or over-the-counter inserts can provide additional support and alleviate discomfort. Orthotics aims to correct common biomechanical issues like flat feet or high arches to better distribute weight across the foot.
Gentle stretching: Light stretching and exercises improve flexibility, relieve tension, and promote better blood flow to the area.
When to see a specialist for top-of-foot pain
Proactively seeing a specialist when you experience pain is recommended. It's challenging to replicate at home getting a proper diagnosis, determining the cause, and building a treatment plan like you would with a foot specialist.
However, not all conditions or pain require seeing a specialist. We recommend booking an appointment if you experience any of the following signs or symptoms:
Sharp pain and swelling: If the pain is intense or accompanied by severe swelling, it's advisable to consult a healthcare professional.
Persistent symptoms: If you continue to experience symptoms like pain or discomfort and don't see signs of improvement after a week, you may benefit from seeing a specialist.
Difficulty walking: You may benefit from seeing a specialist if light activity or walking is unbearable.
Traumatic injury: Getting evaluated is essential to rule out fractures or severe damage if the pain results from a specific injury or accident.
Pre-existing conditions: If you have a history of foot problems or conditions like diabetes, it's best to consult a specialist to ensure proper management.
June 22, 2023
The human foot has 26 bones, 39 joints, and over a hundred muscles, tendons and ligaments that keep it working properly. Let's learn about the most important bones of the foot, what they do, and their role in foot health.
Understanding the Bones of the Foot
Tarsal Bones
Metatarsal Bones
Phalanges
Treatment Options for Bone-Related Foot Pain Causes
Photo by macrovector on Freepik
Tarsal Bones
Mount Sinai notes the tarsal bones in the foot are responsible for ankle movement and make up the rear of the foot. There are seven tarsal bones in total:
The Talus Bone: This is a small bone, sometimes called the ankle bone, that helps you stand and keeps your ankle moving smoothly.
The Calcaneus Bone: Also called the heel bone, this is a large, strong bone at the back of the foot that transfers body weight to the ground.
The Tarsals: Five bones that work together to form the midfoot arch. The formation of these bones may pronounce your arch (high arches) or flatten it (flat feet). The height of your arch determines the level of arch support you need from your shoes or custom orthotics.
Tarsal bones also act as critical attachment points for various leg and foot muscles.
Metatarsal Bones
Five tubular bones in the middle and the top of the foot (the forefoot) connect the tarsal bones to the phalanges. Metatarsal bones look similar to each other and are numbered one to five, or from medial to lateral, by healthcare professionals. Each bone contains the following parts:
Proximal base: Connects to the tarsal bones
Slender shaft: Extends along the forefoot.
Distal head: Connects to the phalanges in the toes
Metatarsal bones are the most vulnerable to blunt-force foot injuries. Their main function is to support body weight, help with balance and walking, and they play a role in forming foot arches.
Phalanges
The phalanges are 14 bones that make up the toes. The big toes and other toes consist of different phalanges:
Big toe: Consists of the distal (joint close to the top of the toe) and proximal (joint in the middle of the toe) phalanges
Other toes: Consist of three smaller phalanges called sesamoids, which look like pea-shaped bones
Phalanges bend your toes properly and help with lateral movements, navigating strange surfaces, and balance.
Image by brgfx from Freepik
Treatment Options for Bone-Related Foot Pain Causes
Foot pain often correlates with the bones of the foot, namely blunt force trauma (stubbing your toes, dropping an object on your foot, etc.) and stress fractures. Here are some additional common issues:
Osteoarthritis: Causes inflammation and pain via degradation of the cartilage in the joints
Bunions: Associated with arthritic changes in the bones of the foot
Sesamoiditis: Pain and inflammation in sesamoid bones in the toes
Hallux Rigidus/Limitus: Decreased range of motion and stiffness in the big toe joint
Hammertoes: Bent and contracted toes caused by arthritic changes
Practicing foot care by performing stretches and exercises before and after all activities can help with many of these problems. Gentle exercises can also be a part of the rehabilitation process for healing fractures and trauma. However, if your injury is acute, you should practice the RICE method from home (rest, ice, compression elevation) before beginning rehab.
Other treatment options include wearing proper footwear and inserts, taking a safe amount of anti-inflammatory medications, splinting, bracing and taping methods, aligners, and potentially shockwave therapy. You may need surgery if your condition is considered prolonged and severe.
June 1, 2023
When it comes to custom orthotics for women, improved foot health is just around the corner. These days, women from all walks of life are enjoying the benefits of orthotics, from foot pain management to better posture and mobility. These perks combined reduce the average woman's chance of developing a painful foot condition. Let's look at how orthotics are becoming one of the best ways to support women's health.
The Benefits of Custom Orthotics for Women
Foot pain management
Better posture
Improved mobility
Foot Pain Management
Many women spend most of their time on their feet and use custom orthotics to relieve and prevent pain. WebMD notes top orthotic features that accommodate pain:
Alignment and support: This corrects imbalances and abnormalities, distributing weight more evenly and reducing strain on the areas of the feet that need a break.
Shock absorption and cushioning: Orthotics with shock absorbing qualities reduce the harsh impact of walking on the pavement and ground.
Offloading, protection and injury prevention: Orthotics can offload specific areas of the foot or relieve pressure on injured or sensitive areas. This promotes healing and prevents irritation.
Women with plantar fasciitis and sore spots on their feet (like blisters, painful corns, etc.) should try "soft orthotics" that have extra cushioning. "Rigid orthotics" are best for daily walking and working on your feet as they prevent strain and the resulting domino effect (pain throughout the lower extremities, hips, knees and back) that comes with wear and tear. If you're interested in orthotics, ask your chiropodist what type are best for your lifestyle.
Posture
Standing tall and maintaining good posture is important to a lot of women. It can boost self-confidence and mental well-being, but most importantly, it works wonders for your health by keeping your bones and muscles in proper alignment.
Since orthotics address the misaligned position of your feet, they are a successful method of improving posture. According to the Journal of Applied Biomechanics, wearing custom orthotics over a certain period can support postural stabilization. This can help women by preventing circulation issues and the vast array of other problems that stem from poor posture. Better Health notes back pain, spinal dysfunction, joint degeneration (which can exacerbate osteoarthritis), rounded shoulders, headaches and muscle fatigue as side effects of bad posture.
Improved Mobility
For women struggling with daily movements, orthotics can make a world of difference. Many women adopt poor walking gaits to accommodate pain, but don't realize the long-term effects this can have. Moreover, issues like overuse injuries or arthritis can negatively impact quality of life.
Luckily, orthotics enhance stability and provide more control with every step, mainly due to the support they give your foot arches. They reduce excessive motion or overpronation (inward rolling of the foot) during walking and ensure each movement has a purpose.
April 20, 2023
Since women are more likely to experience foot pain and conditions, a significant focus of women's health should always be foot health. According to Foot Health Facts, narrow footwear that cramps the forefoot and squeezes the toes is the primary reason women are prime targets for foot health issues. Furthermore, common foot problems in women can arise after years of wearing shoes with little arch support and unstable heels. Today's article will discuss the most common foot problems women struggle with and prevention and treatment options.
Common Foot Problems in Women
Bunions
Plantar fasciitis
Arthritis
Hammertoes
Plantar Fasciitis
Medical News Today notes women risk developing plantar fasciitis more than men. This may be due to post-pregnancy foot changes and the effects of wearing unsupportive footwear for years; both can lead to plantar fascia strain and subsequent stabbing heel pain. The best way for women to prevent and treat this painful condition is to only wear high heels on special occasions and choose comfortable heels with cushioning and a stable heel. For daily activities, opt for shoes with sufficient arch and heel support (most important) and thick soles and cushioning. But it's also important to find shoes with that create a healthy environment for your feet (i.e.: enough room in the toe box, breathability, etc.) to prevent other conditions.
Maintaining a healthy weight can also prevent too much pressure on the plantar fascia. To help, women can stretch their feet and perform daily exercises that work the plantar fascia and calf muscles (see an example below!). And lastly, orthotics with arch support can distribute the pressure on your feet more evenly.
https://www.pinterest.ca/pin/782007922800908317/
Bunions
Again, low-quality shoes are the main culprit behind women developing bunions, but genetics may also play a role. Bunions may also be at their worst during menopause or pregnancy.
Some women may require intervention from a surgeon to eliminate severe bunions. But many can try non-invasive methods like bunion pads, inserts and orthotics, and frequent rest periods with compression and ice packs. The most worthwhile preventative measure is changing your shoes and giving your feet the support and room they deserve. Ensure all shoes have enough room in the toe box (cramped toes are a major risk factor for bunions) and are not too narrow.
Arthritis
Research suggests post-menopausal women suffer more from osteoarthritis than men because of estrogen fluctuations. There may be a connection between pre-menopausal estrogen levels and joint and cartilage health.
Targeted exercises are one of the best ways to prevent and treat most types of arthritis (not just osteoarthritis!). Moreover, Feet First Clinic's beginner's guide to exercises for arthritis Part 1 and Part 2 outline beneficial exercises, the steps involved and why they're so useful. These routines also consider that arthritis can be very limiting and ensures all movements are manageable. Other forms of treatment include braces or canes (in severe cases), anti-inflammatory pain relievers, orthotics that support the ankle and the foot (also good for prevention), physiotherapy and orthopedic footwear.
Hammertoes
Like bunions, hammertoes affect women because they are more likely to wear excessively tight and unsupportive shoes, causing the toes' middle joints to bend more and more over time.
To avoid and manage pre-existing hammertoes, ensure your shoes have at least half an inch of room between the toes and the end of the shoe. Additionally, women should avoid high heels on most days and only wear them if the heel is a "reasonable" height. It may also be wise to buy shoes with stretchy fabrics and avoid excessive fabric layers. They can force your toes into uncomfortable positions and make it difficult to accommodate pre-existing hammertoes. Inserts and pads can also be helpful for women by positioning the toes and feet more favourably. Furthermore, a chiropodist can use a splint or some tape to fix your toe in the proper, straight position.
Several medical devices can help with toe conditions
April 13, 2023
It’s a fact that your body changes as you age. Your hair, your skin’s elasticity, your weight --- pretty much everything requires more attention. This is also true for your feet, and foot care for women over 40 is much more important than you may think.
According to an article from UChicago Medicine, women’s feet change during middle age because the tissues become looser, leading to a “sagging” arch and a wider foot. Getting older will also reduce your foot’s natural cushioning ability as the sole's fat pads get thinner.
Women over 40 must also pay attention to their foot health because menopause can cause additional issues, like foot odour due to excessive perspiration and swollen feet due to high blood pressure.
Foot Care For Women Over 40
Foot checks with your chiropodist, preventative care to address common foot problems, and investing in medical products and supportive footwear are some of the best practices. But here are some simple, specific ways to execute foot care:
Exercises
Footwear
Orthotics
Additional foot care ideas
Exercises
Regular stretching and exercising can help treat and prevent several common foot problems women over 40 may struggle with, like arthritis, bunions, hammertoes and diabetes. These exercises are easy to perform and suitable for anybody with mobility issues. Gentle exercises can do the following:
Loosen up the muscles, tendons and ligaments in the feet.
Strengthen your feet so you can withstand everyday activities as you get older. This is especially important for the foot’s tiny intrinsic muscles (which stabilize the foot and support the arches).
Increase your range of motion, balance and flexibility.
Check out these resources for the best exercises and stretches for women over 40:
Feet First Clinic Stretches Pinterest Board
A Beginner’s Guide to Exercises for Relieving Arthritis: Part 1
A Beginner’s Guide to Exercises for Relieving Arthritis: Part 2
The Perfect Stretching Routine
5 Foot Pain Stretches for Women Over 65
Footwear and Orthotics
Women in their 40s should ditch unsupportive shoes. While it may be okay to wear certain types of high heels on rare occasions (there are comfortable options!), wearing them too often can worsen pre-existing arthritis (or increase your chances of developing it) by wearing down your joints. High heels, while tempting to wear, can also force your toes into a cramped position, leaving you at risk of developing bunions (or making them worse). The unsteady nature of high heels can also pose an ankle injury risk. Flip-flops and flats with no arch support are big no-nos as well.
Instead, opt for shoes with enough arch support, and try stability shoes if you experience ankle arthritis. Choose shoes with a wide toe box to accommodate age-related foot widening, and consider looking into wide footwear.
Wearing custom orthotics with your everyday footwear also adds an extra layer of protection and comfort. They provide stability and support, correct any abnormal gait patterns you may develop due to foot changes, and protect joints and muscles from wear and tear.
Additional Foot Care Ideas for Women Over 40
Skincare: Clean and thoroughly dry your feet, and use a moisturizer twice a day. Women over 40 are more likely to experience calluses, cracked heels, and dryer skin. This is because the foot’s fat pad cushioning diminishes with age, placing more pressure on the area and wearing down the skin. Clean, moisturized skin will also combat foot odour.
Shoe sizing: Women over 40 (especially those who have been pregnant) have flatter arches, which increases your foot’s width. This will leave your old shoes feeling too small and increases your risk of developing bone deformities (bunions, hammertoes). Make sure you don't buy new shoes until you try them on and know they fit properly. Remember: different brands have different sizing systems, so don't get attached to the number - fit is what matters most.
Medical pedicures: These pedicures help your toenails look amazing and focus on skin and callus care, as well as foot odour - so you can sit back, relax and let your foot care specialist do the work for you.
April 3, 2023
Are your feet giving you a hard time? Foot pain can have many causes, including injury, overuse, medical conditions, and poor footwear. The underlying cause will dictate how to treat your foot pain, which can include anything from supportive footwear, to stretching exercises, to rest, to medication.
In this article, we'll go through six common causes of foot pain and how to treat them:
Plantar Fasciitis
Achilles Tendonitis
Bunions
Ingrown Toenails
Osteoarthritis
Plantar fasciitis
Causes
Plantar fasciitis occurs when the plantar fascia (the band of tissue that connects the heel bone to the toes) becomes inflamed. It is caused by inadequate arch support or overexerting the plantar fascia. For instance, poorly constructed shoes, obesity and pregnancy, high-impact activity, and long periods of standing (like if you have a standing desk or work in a standing-first occupation) cause strain on the plantar fascia.
Treatment
Plantar fasciitis treatment involves rest and recovery, which should be the first course of action. Then physical therapy, like massaging your arch and stretching and strengthening exercises, are effective. Additional treatment methods include shockwave therapy, taping, wearing a splint or boot cast, and custom orthotics designed to provide additional arch support.
Read more: See our complete guide on plantar fasciitis.
Achilles tendonitis
Causes
Achilles tendonitis is an injury to the Achilles tendon, the part of the leg that connects the calf to the heel bone. It is usually caused by overuse. Overworking the Achilles heel is done through various avenues. The most common causes include overexercising, weight gain, joint disorders like rheumatoid or psoriatic arthritis, bursitis, a sudden fall or past trauma, and biomechanical abnormalities.
Treatment
Within 72 hours of injury, the first form of treatment you should pursue is rest and recovery. Good R&R prevents aggravation and stops the condition from worsening at its most vulnerable. Once you remove the cause, effective treatment methods include shockwave therapy, strengthening and stretching exercises (see our how-to), custom orthotics, and anti-inflammatories.
Read more: See our complete guide on Achilles tendonitis.
Bunions
Causes
Bunions are a type of joint deformity where the base of the big toe shifts outwards. There is a combination of factors that can either cause, directly or indirectly, bunions. Genetics (namely foot shape or joint-related), tight footwear or high heels, flat arches, and activities that stress the toe base (like running or ballet) can lead to bunions.
Treatment
Treatment options include footwear modification, anti-inflammatories, bunion splints, bunion aligners, taping, shoe stretching, orthotics, shockwave therapy, and surgery. Note that bunions are progressive, meaning non-invasive treatment focuses on preservation rather than reversing damage already done. Surgery is an option if you'd like to remove the bunion.
Read more: See our complete guide on bunions.
Ingrown toenails
Causes
Ingrown toenails occur when the edges of the toenail grow into the skin, causing pain and swelling. Ingrown toenails can be caused by:
Cutting the nail too short or too far down along the edges
Poorly fitted shoes.
Injury to the nail bed.
A genetic disposition to ingrown toenails.
Treatment
In some cases, you can treat ingrown toenails at home; otherwise a foot specialist can treat the condition. To treat your ingrown toenail at home, soak your foot daily in warm water with Epson salts, massage the skin at the edges of the nail, wear shoes with a wide toe box, and let the toenail grow out. When it does, cut the nail straight across. Never try to cut out your own ingrown toenail as this can lead to infection.
If the toenail doesn't improve within 3–5 days, it's time to call the foot specialist. A foot specialist can safely treat ingrown toenails at any stage. In-office ingrown toenail treatment includes antibiotics, softening the skin around the nail, removing or cutting open the area to drain pus, Onyfix nail correction system, partial or complete nail avulsion, phenol, or surgery.
Read more: See our complete guide on ingrown toenails.
Osteoarthritis
Causes
Osteoarthritis is the most common form of arthritis and is caused by wear-and-tear of the cartilage between the joints. Getting old is the most common cause of osteoarthritis. Our joints get more mileage as we age and eventually wear down. Low bone density (for instance, in post-menopausal women) can also lead to osteoporosis, contributing to osteoarthritis (it would be like having defective brake pads). Additionally, unhealed trauma or injury, weakened deconditioned muscles, sudden weight gain, and biomechanical abnormalities like hammer toes or bunions can all lead to osteoarthritis.
Treatment
Treatment of osteoarthritis focuses on management, as it's a progressive condition. Physiotherapy, stretching, and light exercise to strengthen the muscles in the lower body is vital for managing osteoarthritis symptoms and preventing the condition from worsening. This can be done in conjunction with proper footwear and medication like anti-inflammatories. Custom orthotics can also help by effectively rebalance the weight distribution across your feet while adding support.
Read more: See our complete guide on osteoarthritis.
