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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?
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:
Morton’s neuroma
Arthritis
Gout
Sesamoiditis
Stress fractures
Inflammatory conditions
Hammertoes
Bunions
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
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 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.
September 24, 2026
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.
August 13, 2026
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
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.
July 30, 2026
It's all in the toes.
Our toes bear the weight of the body with every step and are the foundation for our movement. The big toe specifically is the final point of contact before each step. In fact, the big toe carries most of the body weight, bearing about 40-60% of the load. The big toe also provides about 80% of the foot's total stability.
As a result, many foot injuries and toe conditions stem from, or affect, the big toe.
Maintaining good toe health is crucial for the longevity and long-term health of your feet. There are a number of different foot conditions that can result from toe neglect. Stiff toes, for example, can lead to hallux limitus or hallux rigidus.
Below you'll find a list of common toe conditions.
Claw Toe
A Claw Toe has an abnormal bend in both the middle joint and the joint closest to the tip of the toe.
Symptoms of claw toe include an upward extension from the joints at the ball of the foot and downward flexion at the middle joints toward the sole of your shoe. Claw toe comes in the shape of a bridge or a hump.
Early on, claw toe resembles a flexible hammertoe (see more below). However, over time, claw toes can stiffen. It's important to address claw toe early to reverse the deformity. One such treatment is a splint or tape to hold your toes in the correct position. You can also try a silicone toe crutch.
Finding shoes that fit correctly is also a key preventative measure. You'll notice through this article that many toe conditions can be prevented by wearing Proper Footwear. Additionally, you can use your hands to stretch and straighten your toes, and perform exercises including picking up marbles or a towel to strengthen local ligaments and tendons.
Subungual Hematoma
A subungual hematoma is a medical term for a Black Toenail.
A black toenail occurs when the skin below the nail is damaged. Long-distance runners are particularly susceptible to black toenails because of the friction to the top of the foot, as well as the duration of the activity.
Immediately after injuring your toe, you need to reduce the pain and swelling. First, wrap a clean bandage around the toe to stem the blood. Put a bag of ice or cold compress on the covered injury - ideally putting a plastic cover above the band-aid to prevent it from getting wet. Then lie down and elevate you foot so it is resting above your heart, to again stem the blood flow. Finally, avoid doing any strenuous activity for the next 3-5 days and avoid wearing shoes that touch the affected area. It is ideal to do Epsom foot soaks every day and change the band-aid daily for the next 3-5 days. If bleeding does not stop after 5 days, contact your chiropodist or podiatrist. If the nail is lifting and causing pain, see your chiropodist to have it gently cut back and to prevent further injury.
Turf Toe
Turf toe is a sprain of the big toe joint resulting from injury during sports activities.
This acute injury typically occurs from jamming the toe. Turf toe includes pain, swelling and limited joint movement. Following the PEACE & LOVE protocol is beneficial. In the first 1-3 days follow PEACE: Protect, Elevate, Avoid anti-inflammatories, Compress and Educate. After the acute phase, promote healing with LOVE: Load (gentle movements), Optimism back to activity, Vascularisation (cardio) and Exercise. Additionally, wear stiff or rocker bottom footwear to limit flexion of the toe and to keep it isolated and neutral while walking. Taping the toe with semi-flexible sports tape can also aid in keeping the toe at a neutral angle while its healing.
The biggest concern here is either not addressing the injury, or rushing back to activity too quickly. Without the proper treatment, turf toe can turn into hallux limitus.
Hallux Rigidus
Osteophyte (bone spur) on top of the left first metatarsophalangeal joint (MTPJ) due to hallux rigidus.
Translated to a stiff big toe, hallux rigidus is a progressive condition that stems from osteoarthritis in the big toe. It causes pain and stiffness in the joint and over time, the toe loses flexibility.
As the cartilage at the first metatarsophalangeal joint (MTP) breaks down, the metatarsal bones and the proximal bones rub together. This friction, as well as the body's response to fill the void left by osteoarthritis results in the formation of a bone spur.
In this case, its important to recognize early signs of Hallux rigidus which is Hallux limitus. During the hallux limitus stage, it is crucial to improve and maintain the range of motion in the toes to prevent it from progressing. This may include investing in a pair of custom made orthotics or proper fitting footwear.
Hammertoe
Hammertoe is a progressive toe condition that worsens if left untreated. In short, hammertoe is a toe deformity of one or both joints of the second, third, fourth or fifth (little) toes. You'll see one of the toes shift and cross over another toe.
Hammertoe can develop from wearing ill-fitting shoes, especially footwear that is too small or has a tight toe box. The lack of space forces the toes into a bent position, which can eventually cause changes in the tendons and ligaments. Hammertoes can also occur alongside a bunion, as the smaller toes may overcompensate for changes in foot mechanics. Fortunately, addressing the cause quickly can be extremely effective.
Treatment includes:
Corn pads
Stretching and strengthening your toe and toe and foot muscles
Roomier footwear
Custom orthotics that help reposition and take the pressure off of your toes
Surgery
Metatarsal pads
Left untreated, hammertoe can worsen and require surgery. If your toes appear bent or you are experiencing toe mobility, visit one of our licensed chiropodists (foot specialists) as soon as it's safe to do so.
Drop-in shoe fitting for hammertoe is also offered.
Gout
Gout is a common and complex form of arthritis that often begins in the big toe.
It's often known as the "disease of kings" or "rich man's disease" because it's prevalent in older men, as well as those who eat meat or seafood, drink beer, or are overweight.
It's characterized by sudden, severe attacks of pain, swelling, redness and tenderness in the joints. Gout looks like a swollen bunion on the outside of the big toe. Gout can have symptoms similar to conditions such as Hallux Limitus, Hallux Rigidus, or an inflamed Bunion. However, a key difference is that gout pain often worsens at night and can be extremely sensitive to light pressure, such as bedsheets touching the area. In contrast, hallux limitus, hallux rigidus, or bunions typically cause pain with joint movement or when wearing certain footwear. A definitive diagnosis of gout usually requires medical testing, such as bloodwork, joint aspiration, or imaging like X-rays or CT scans.
To help prevent gout, you can follow these preventative measures:
Drink plenty of fluids
Limit or avoid alcohol
Get your protein from low-fat dairy products
Limit your intake of meat, fish and poultry
Maintain desirable body weight
Ingrown Toenails
An Ingrown Toenail occurs when the side of the toenail curls down and pierces the flesh of the toe as the nail grows. Untreated ingrown toenails can easily become infected.
To start, you’ll want to focus on treatment, and then prevention.
Place a spacer or splint under the ingrown edge of the toenail
Soak feet in Epsom salt and water bath at home to flush out the infection and manage pain and inflammation
Trim the ingrown portion of the nail
In recurring cases, surgical removal (outpatient) of part of your toenail
If your toenail becomes infected you may need topical or oral antibiotics
Prevention includes:
Avoid shoes that crowd your toes
Trim your toenails straight across and file the corners
Avoid injury to your toenails
Sometimes improper foot mechanics or tight footwear can cause excessive callus buildup between the skin and the nail. This buildup can become inflamed and painful, often feeling similar to an ingrown nail even though the nail itself is not growing into the skin.
Blisters
Blisters are among the most common toe conditions. Although common, blisters typically are not serious and can be treated immediately for relief within a few days. Blisters are small, fluid-filled bubbles on the upper most layer of the skin. Friction against your skin and your socks and shoes causes your skin to form small bubbles to prevent further damage to the underlying skin. More serious blisters may contain blood as the vessels at the surface of your skin burst.
These skin conditions typically heal themselves within a few days. However, it’s advised to cover blisters either with a basic bandage, tape, or a Band-aid, all of which are available at our Toronto foot clinic. These measures are simply to prevent unwanted popping of the blister and to shield your skin from friction.
To schedule best foot care treatment with our licensed Chiropodists (foot specialists), use the booking form at the bottom of this page or call 416-769-FEET(3338).
Bunions
A Bunion is a deformity of the metatarsophalangeal (MTP) joint. A bony bump protrudes from the base of the big toe causing pain, redness, and sometimes even swelling. Bunions are atop the list of most common toe problems. It affects about 23% of adults. The common age range of onset is 20-50, and women are more commonly affected than men.
Like hallux rigidus and other progressive foot conditions, a bunion is irreversible once it starts. So you can’t reverse what’s already been down, but you can take measures to slow down the deformity over time. The sooner you address the problem, the slower the rate of bunion growth.
Do you have a bunion or hallux rigidus? Read: Hallux Rigidus or Bunions: What's the Difference?
Measures to help slow a bunion’s progression include:
Proper Footwear
A foot assessment for Custom Orthotics
Over-the-counter footcare products
Surgery is also an option. Typically, surgery includes removing the protruding portion of the bone, and re-aligning the joints in the big toe. Surgery is considered a last-resort option for advanced bunions that cause significant pain and have not improved with conservative treatments. Like with any foot condition, educate yourself on the pros and cons of surgery to determine: Is Foot Surgery Worth It? But, there’s still hope for those with bunions. Check out these Effective Ways That you Can Treat Your Bunion Pain.
A bunion’s sibling: A bunionette
Similarly, a Bunionette (or tailor’s bunion) is a bunion on the opposite side of the foot. A bunionette appears on the pinkie toe and affects the fifth metatarsal. It’s smaller than a bunion, but still appears as a bump. Pain associated with a bunionette occurs on the outside of the foot, and tight shoes may exacerbate the condition. Shoes with narrow toe boxes are particularly problematic for those with a bunionette. Narrow toe boxes increase friction against the bony protrusion. The causes of a bunionette are classified as either intrinsic or extrinsic.
Bunionettes can appear more pronounced after pregnancy due to the hormone relaxin and increased weight gain, which can cause the foot to flatten. This is why many women notice their feet feel larger or wider postpartum.
Causes include:
External pressure on the forefoot
Tight shoes
Genetics
Foot anatomy
Faulty mechanics
Bunion and bunionette treatment is similar. As such, properly-fitting shoes are an essential step. Additionally, stretching your shoe can provide benefits as it artificially provides additional toe room. This allows your bunionette more space in the shoe.
Remember, our bodies begin at our feet. Take proper care through the various methods mentioned in this article to prevent toe conditions from occurring.
July 2, 2026
Have you been experiencing foot pain that just doesn’t seem to go away? Perhaps your pain is worse with your first steps in the morning or your initial steps after rest. Or maybe your feet are sore after standing all day at work. If this sounds like you, your feet may be suffering from faulty gait patterns or structural deformities that may benefit from custom foot orthotics.
Continue reading to find out everything there is to know about orthotics as we address the internet’s most asked questions regarding this medical device.
What are orthotics?
A custom foot orthotic is a device derived from a three-dimensional representation of a person’s foot and also made of suitable materials with regard to the individual’s condition. It is made specifically to address faulty gait patterns, improper weight distribution or structural deformities by providing support, stability, and balance. It is a removable device that can be transferred between shoes.
A licensed chiropodist or podiatrist is the health care practitioner to see for a pair of custom foot orthotics. The appointment will include a full biomechanical assessment and gait analysis to determine a diagnosis and therefore, the cause of your symptoms. The foot specialist will also take a 3-dimensional mold of your feet using plaster of paris or a laser scanner.
A custom-made insole works to realign the foot to eventually relieve your pain. A functional custom made insole works to realign the foot and eventually relieve your pain. An accommodative custom made insole will offload areas of high pressure or add more cushioning to painful areas of your feet. It takes several weeks or months for your body to adjust to the insole but you should feel a gradual decrease within the first month or so.
How do I know I need them?
Your signs and symptoms are good clues. The following conditions may benefit from custom orthotics:
Pain at the heel, arch, ball of the foot, top of the foot, shin, ankle, knee, hip, low back
Poor foot posture (ie flat feet)
Gait anomalies
Foot fatigue
Plantar Fasciitis
Posterior Tibial Tendon Dysfunction
Patellofemoral Pain
Shin splints
Flexible flatfoot
Achilles tendonitis
Rheumatoid arthiritis
Rigid deformities
Fat pad atrophy
Calluses
Ulcer risk
Elderly patients
All of these are valid reasons to have your feet checked by a professional. A foot orthotic is recommended when muscles, tendons, ligaments, joints, or bones are not in an optimal functional position and are the cause of pain, discomfort, and fatigue.
If you are experiencing any of the signs and symptoms listed above, it is best to consult with a foot care specialist. A chiropodist or podiatrist will be able to tell you whether or not he or she recommends custom foot orthotics for your particular care.
What is an orthotic shoe?
An orthopedic shoe is designed with certain characteristics that make them different from everyday footwear. For instance, the shoe may have a firm heel counter, deep toe box, shock absorbing sole, stable sole, increased torsional stability, built in arch support, and come in a variety of widths to accommodate a wider foot. Orthopedic shoes work to support the foot’s structure and mechanics by reducing abnormal foot function, accommodating foot deformities, and enhancing the effectiveness of orthotic insoles.
Just as in the case of custom foot orthotics, a prescription for orthopedic footwear requires an appointment with a licensed chiropodist or podiatrist. The prescription will be based on a review of medical history, a full biomechanical assessment and gait analysis, and consideration of occupational, lifestyle, and environmental factors.
How long do and how often do I have to wear orthotic insoles?
If your orthotics were prescribed to you because of some sort of pain, whether at your feet, knees, hip, or low back, you should be wearing them on a day to day basis until your pain subsides, that is if you experience pain daily. It is even recommended to wear them indoors. However, once the pain subsides, it is important to work on strengthening your feet as well as addressing any tightness in the lower limb and back to help manage your condition. Doing this will reduce the need for orthotics, although for the most part, they will still be needed to a certain degree.
Initially, when orthotics are prescribed and dispensed, they should be gradually incorporated into your daily regime as they are working to realign the foot to eventually relieve your pain. It is important to adhere to the break in schedule advised by your chiropodist to help your body slowly adjust to the new device. Most practitioners will recommend wearing the insoles for one hour the first day, two hours the next, three hours the third day and so on. Orthotics should also be worn in structured shoes that provide proper support. If they are placed in unstructured footwear, such as shoes from Skechers, they can move around too much and won’t effectively stabilize or align the foot, which may reduce their ability to relieve your symptoms.
On average, it takes approximately a month to become fully accustomed to a new pair of custom orthotic insoles and feel comfortable wearing them all day long.
How do I know if my orthotics are working?
The easiest way to know if your orthotics are working is an alleviation of your symptoms.
What are the risks of using/wearing orthotics?
If made and prescribed correctly, orthotics will benefit you, not harm you. When worn for the first time, they may feel uncomfortable, like you are walking on a hard ball with most of the pressure felt at the arches, but this is normal. If you adhere to the break in schedule, your body will ease into the new foot posture in a relatively short period of time.
How expensive is it?
You will need to book a consultation with a foot specialist for a full biomechanical assessment and gait analysis before being prescribed and dispensed custom orthotics. At the end of this appointment, your foot specialist will determine if your particular condition and concerns can be managed and corrected by the devices. The price for custom foot orthotics differs between clinics, averaging approximately $500 per pair. The consultation fee is usually around $90 - $135.
If you have extended health benefits, you may have coverage for these kinds of devices as well as the consultation. Finally, you can always talk to your foot specialist about less expensive alternatives, such as over-the-counter insoles like Superfeet.
