6 Exercises for Metatarsalgia to Relieve Foot Pain
Key takeaways:
Metatarsalgia is a condition that causes pain in the ball of your foot with walking, standing, or exercising.
Overuse, ill-fitting footwear, and certain conditions –– such as bunions or hammertoes –– can cause this condition.
Metatarsalgia exercises to improve foot and ankle mobility and strength can help. Other treatments include rest, ice, pain relievers, and orthotics.
Table of contents
Do you experience pain in the ball of your foot that worsens with walking or running? If so, you might have a condition called metatarsalgia.
You have five metatarsal bones that connect the middle of your foot (or the ball of your foot) to the toes. Metatarsalgia is foot pain that occurs when these bones — especially the second, third, and fourth — take on too much stress or pressure. It can affect one foot or both feet. The symptoms include:
Sharp pain or burning in the ball of your foot
The feeling of walking with a pebble in the ball of your foot
Numbness or tingling in the toes
Increased pain with walking barefoot, running, or wearing high heels
Pain to touch along the ball of your foot
Search and compare options
Metatarsalgia can make activities like standing or exercising difficult, but it can often be managed with at-home treatments, including targeted exercises.
What are the best metatarsalgia exercises and stretches?
The best exercises for metatarsalgia depend on the cause. Most of the time, metatarsalgia is biomechanical, meaning it’s due to your foot’s shape or movement during your walking pattern. But it may be caused by several things, including:
Foot anatomy: People who have a second toe longer than the first toe, high arches, bunions, or hammertoes can develop metatarsalgia. These conditions affect the normal movement of your foot, which causes increased pressure on the ball of your feet.
Overuse: High-impact activities that involve running or jumping can cause inflammation and pain in the ball of your foot.
Shoes: Wearing high heels, tight shoes, or ill-fitting footwear can put too much stress on the balls of your feet.
Trauma: Foot injuries that affect the ligaments, tendons, or bones may cause pain in the ball of your foot.
Other conditions: Certain conditions, such as arthritis, gout, or Morton’s neuroma, may increase the risk of pain in the ball of your foot.
Weight: Having extra body weight can increase pressure on the forefoot, resulting in pain and inflammation in the soft tissues in your feet.
Because various factors can lead to this condition, it’s important to consult a healthcare professional for an accurate diagnosis and treatment plan.
At-home treatments, including targeted exercises, may help. Metatarsalgia exercises have been shown to relieve pain and restore function to your foot. The following moves aim to increase flexibility, range of motion, and foot and ankle strength. Perform the following exercises once to twice a day, but avoid any painful movements.
1. Toe spreader
This toe spreader exercise helps open space between the metatarsal bones in your feet, which can relieve pain. This is especially helpful if you have pain after wearing high heels or shoes that cramp the toes.
Step 1: Sit and cross your legs so your affected foot is on top.
Step 2: Lace your fingers between your toes, folding your fingers down to grasp the ball of your foot.
Step 3: Do small movements with your foot, moving it up and down and in circles. Don’t actively move your foot, but use your hand to move it passively.
Step 4: Continue this for 1 minute.
Step 5: Repeat on the other side.
Do your toes feel numb? It could be metatarsalgia or something else. Learn more common causes of toe numbness and tingling.
Why are high heels bad for your feet? Find out how high heels affect your feet, and learn simple ways to reduce the risks.
Thinking about trying orthotics to ease foot pain? Here’s how much the custom shoe inserts cost.
2. Standing calf stretch
A tight calf muscle (the gastrocnemius) can be a factor in metatarsalgia. Tight calves change your gait or how you walk, which causes increased pressure on the ball of your foot. A calf stretch helps increase flexibility in your ankle to promote normal gait.
Step 1: Stand on a step with your heels hanging off. Hold on to the wall or a sturdy handrail for balance.
Step 2: Slowly let your heels fall down, feeling a stretch along the back of your leg.
Step 3: Hold for 15 to 30 seconds.
Step 4: Repeat 5 to 10 times.
3. Toe extension stretch
Toe stretches help you maintain full toe extension, which is essential for a normal walking pattern. It’s especially important for your big toe to have full range of motion. If your big toe is stiff, it can increase pressure on your foot’s ball, leading to metatarsalgia.
Step 1: Sit in a chair and rest your affected ankle on top of your knee.
Step 2: Grasp your toes and slowly bend them backward, feeling a stretch on the underside of your toes.
Step 3: You should feel a stretch, but not sharp pain. Keep the stretch in your pain-free range.
Step 4: Hold for 30 to 60 seconds. Relax and repeat 5 to 10 times.
Step 5: Repeat on the other side.
Read more like this
Explore these related articles, suggested for readers like you.
4. Towel scrunch
This towel scrunch exercise strengthens the muscles that support the arch of your foot.
Step 1: Sit in a chair and place a towel on the floor under your feet. A hard floor without carpet is preferable.
Step 2: Place your foot on the towel and scrunch it toward you with your toes. Keep your heel on the floor, using just your toes to move the towel.
Step 3: Use your toes to push the towel away from you.
Step 4: Repeat 5 to 10 times.
Step 5: Repeat on the other leg.
5. Ankle circles
Ankle circles are a great way to improve mobility and warm up your foot and ankle muscles.
Step 1: Stand with your feet hip-width apart and hold on to a chair or handrail.
Step 2: Shift your leg to one side and lift the other foot off the floor.
Step 3: Rotate your foot in one direction 10 times. Start with a small circle and increase the diameter as your ankle loosens.
Step 4: Rotate your foot in the other direction 10 times. You can also trace each letter of the alphabet in the air with your foot.
Step 5: Repeat on the other side.
6. Heel raises
You need strong calf muscles to push your foot off the ground properly while walking. This heel raise exercise can help strengthen lower leg muscles.
Step 1: Stand with your feet shoulder-width apart and hold onto a secure surface.
Step 2: Raise your heels off the floor, pause briefly, and lower back down.
Step 3: Repeat 15 to 20 times. Perform 2 to 3 sets.
Step 4: Once this becomes easy, lift one leg and perform heel raises on one leg. Repeat on both sides.
Are there other metatarsalgia treatments?
In addition to exercises, try the following treatments to manage and prevent metatarsalgia:
Rest: Avoid high-impact activities, such as running or jumping, that increase pain. You should also avoid standing or walking for long periods until the pain subsides. Focus on low-impact activities, such as swimming or biking, until your foot heals.
Ice: Ice can help reduce pain and inflammation. Try applying an ice pack or rolling a frozen water bottle along the bottom of your foot.
Footwear modification: Avoid wearing high heels and shoes with pointy toes. Look for shoes with a spacious toe box, ample cushioning, and good arch support. Shoes with rounded or rocker bottoms might also help.
Orthotics: Your podiatrist or physical therapist can fit you with custom orthotics to slip into your shoes. This includes arch supports or metatarsal pads. A small study found that metatarsal pads helped people with metatarsalgia walk further with less pain.
OTC pain relievers: A short dose of over-the-counter (OTC) medicines, such as acetaminophen (Tylenol), aspirin, or ibuprofen (Advil), can help manage foot pain and inflammation.
Weight management: Your body weight can increase pressure on the forefoot, leading to pain and inflammation in the soft tissues of your foot. Talk with a healthcare professional about what a comfortable weight means for you and ways to achieve it.
Physical therapy: A physical therapist can develop an exercise program to address your needs. They can also provide orthotics and work with you on gait training to prevent metatarsalgia from returning.
Injections: In some cases, a corticosteroid injection can help with inflammation. A filler injection can help restore cushion to the ball of the foot.
Surgery: Certain conditions may require surgery to treat the underlying cause of metatarsalgia.
When to see a healthcare professional
If you have diabetes, you should talk with a healthcare professional right away for a proper diagnosis. Foot conditions can quickly become more serious for those with diabetes.
You should also follow up with a healthcare professional if:
Your pain doesn’t improve within 2 weeks of at-home care.
The pain increases or keeps returning.
You have numbness or tingling in your toes or foot.
The pain stops you from doing daily activities, such as walking.
You have foot swelling and bruising.
You had a traumatic event, such as a fall or sprain, with resulting foot pain.
The bottom line
Metatarsalgia is a condition that causes pain in the ball of the foot. Pain often increases with walking, running, or wearing high heels. It can be caused by foot anatomy, such as high arches, or overuse, such as running long distances. People with certain conditions, like bunions or hammertoes, are more at risk.
Fortunately, most people get better with at-home treatment. Exercises for metatarsalgia can help by improving foot and ankle strength and mobility. Rest, ice, and orthotics can also help. Talk with a healthcare professional if your symptoms don’t improve within 2 weeks of at-home care.
Why trust our experts?
References
Amaha, K., et al. (2020). Effect of toe exercises and toe grip strength on the treatment of primary metatarsalgia. Journal of Orthopaedic Surgery and Research.
Besse, J. L. (2017). Metatarsalgia. Orthopaedics & Traumatology: Surgery & Research.
Boissonnault, W., et al. (1984). The influence of hallux extension on the foot during ambulation. The Journal of Orthopedic and Sports Physical Therapy.
CommonSpirit. (n.d.). What is calf stretch on a step?
Espinosa, N., et al (2010). Metatarsalgia. The Journal of the American Academy of Orthopaedic Surgeons.
Federer, A. E., et al. (2018). Conservative management of metatarsalgia and lesser toe deformities. Foot and Ankle Clinics.
Flawless Physio | Shoe Reviews. (n.d.). Metatarsalgia exercises | Metatarsalgia treatment at home by a foot specialist [video]. YouTube.
Foumenteze, J. P., et al. (2018). Hyaluronic acid filler injections under the metatarsal heads provide a significant and long-lasting improvement in metatarsalgia from wearing high-heeled shoes. Dermatologic Surgery.
Lezak, B., et al. (2023). Anatomy, bony pelvis and lower limb: Metatarsal bones. StatPearls.
MyHealth Alberta. (2023). Towel scrunch.
National Health Service. (2022). Pain in the ball of the foot.
Saint Luke’s. (n.d.). Toe extension (flexibility).
Schuh, R., et al. (2014). Comparison of plantar-pressure distribution and clinical impact of anatomically shaped sandals, off-the-shelf sandals and normal walking shoes in patients with central metatarsalgia. International Orthopedics.
Spotebi. (n.d.). Ankle circles | Illustrated exercise guide.
The Foot Collective. (2024). 5 minute metatarsalgia routine | 5 essential exercises [video]. YouTube.
