{"id":1414,"date":"2021-10-27T15:22:45","date_gmt":"2021-10-27T15:22:45","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=1414"},"modified":"2024-08-21T14:23:41","modified_gmt":"2024-08-21T14:23:41","slug":"symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/","title":{"rendered":"Symptoms, Causes, Home Treatment, and Prevention of Top of Foot Pain Running"},"content":{"rendered":"\n<p>Have you lately felt top of foot pain running? Many runners experience this type of pain at some point.&nbsp;<\/p>\n\n\n\n<p>Often, it\u2019s not serious, but it\u2019s important to understand what may cause it. Treating it early is crucial to ensuring it won\u2019t get worse.<\/p>\n\n\n\n<p>Read on to learn more about the causes and treatments of pain on the top of your foot as you\u2019re running.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#what-causes-pain-on-top-of-the-foot-for-runners\" title=\"What Causes Pain on Top of the Foot for Runners?\">What Causes Pain on Top of the Foot for Runners?<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#extensor-tendonitis\" title=\"Extensor tendonitis\">Extensor tendonitis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#stress-fractures\" title=\"Stress fractures\">Stress fractures<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#arthritis\" title=\"Arthritis\">Arthritis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#bone-spurs\" title=\"Bone spurs\">Bone spurs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#treating-the-top-of-the-foot-pain\" title=\"Treating the top of the foot pain\">Treating the top of the foot pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#rest\" title=\"Rest\">Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#ice\" title=\"Ice\">Ice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#compression\" title=\"Compression\">Compression<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#new-shoes\" title=\"New shoes\">New shoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#a-foot-cast-or-walking-boot\" title=\"A foot cast or walking boot\">A foot cast or walking boot<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#nsaids\" title=\"NSAIDs\">NSAIDs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#preventing-the-top-of-foot-pain-running\" title=\"Preventing the Top of Foot Pain Running\">Preventing the Top of Foot Pain Running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#when-to-see-your-doctor\" title=\"When to See Your Doctor\">When to See Your Doctor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/joggo.run\/blog\/symptoms-causes-home-treatment-and-prevention-of-top-of-foot-pain-running\/#takeaway\" title=\"Takeaway\">Takeaway<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-causes-pain-on-top-of-the-foot-for-runners\"><\/span>What Causes Pain on Top of the Foot for Runners?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pain in the foot can have multiple causes. It can be runner\u2019s feet or another <a href=\"https:\/\/joggo.run\/blog\/common-runners-foot-injuries\/\" target=\"_blank\" rel=\"noreferrer noopener\">running injury<\/a> brought on by strain or overuse. Here are the most common causes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"extensor-tendonitis\"><\/span>Extensor tendonitis<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The extensor tendons flex up the foot and toes. They connect the muscles at the front of your legs to the toe bones. Similar tendons perform the same function in the hand. This is why some athletes also experience<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26510626\/\" target=\"_blank\" rel=\"noreferrer noopener\"> extensor tendonitis in the hand<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Symptoms<\/h4>\n\n\n\n<p>Extensor tendonitis causes pain in the front of your foot, often between the ball of your foot and the ankle. Other symptoms of extensor tendonitis include <a href=\"https:\/\/joggo.run\/blog\/sore-calves-while-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">swelling and tightness in your calf muscles<\/a>. Bruising on top of the foot is another common symptom.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Causes<\/h4>\n\n\n\n<p>Pain occurs when the<a href=\"https:\/\/www.sportsmedtoday.com\/extensor-tendinopathy-va-131.htm\" target=\"_blank\" rel=\"noreferrer noopener\"> extensor tendons, such as the extensor digitorum, become inflamed<\/a>. Tendonitis on top of the foot often kicks in after you overtrain, especially on uneven surfaces. Running uphill or downhill places more stress on your feet. It can make extensor digitorum longus pain worse.&nbsp;<\/p>\n\n\n\n<p>Other causes of extensor tendonitis include wearing tight <a href=\"https:\/\/joggo.run\/blog\/how-to-choose-running-shoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">running shoes<\/a> or lacing up too tightly.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">What to do<\/h4>\n\n\n\n<p>Rest is key \u2013 stop running while you\u2019re in pain. You can then treat extensor tendonitis foot pain with the rest-ice-compress treatment approach. Tendonitis foot treatment is similar to that for other conditions causing similar pain. We\u2019ll cover extensor tendonitis treatment in more depth later in this post.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"stress-fractures\"><\/span>Stress fractures<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Repeated strain on your feet can cause stress fractures. Stress fractures can affect the metatarsal bones at the top of the feet. It can cause pain and potential complications if left untreated.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Symptoms<\/h4>\n\n\n\n<p>In addition to pain on top of the foot after running, stress fractures of the foot bones can cause other types of pain. When the fractures affect other bones, you may also experience pain on the outside OR the inside of your foot. Bruising is another common symptom.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Causes<\/h4>\n\n\n\n<p>Tiny fractures in your foot bones may appear because of overtraining or putting repeated strain on your feet. Having a high body mass index and undertrained leg muscles can increase the risk for stress fractures. This occurs because your foot bones will have more weight to bear. When it\u2019s the result of a stress fracture, top of foot pain involves the metatarsal bones at the top of the feet.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">What to do<\/h4>\n\n\n\n<p>Stop running, avoid putting more stress on the foot, and talk to your doctor. It\u2019s important to address a stress fracture early. Else it may develop into a more serious fracture.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"arthritis\"><\/span>Arthritis<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Arthritis is one of the rarer causes of top of foot pain after running. But since it can occur at any age, it\u2019s important to rule it out.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Symptoms<\/h4>\n\n\n\n<p>Midfoot arthritis symptoms tend to develop over time and don\u2019t go away on their own. Walking or running makes the pain worse. You may notice swelling, tenderness, and stiffness. A bony growth on top of your foot may also be a sign of the condition.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Causes<\/h4>\n\n\n\n<p>Arthritis in the foot can occur after a fracture or dislocation. It\u2019s known as post-traumatic arthritis. More rarely, it can be osteoarthritis or rheumatoid arthritis affecting other bones in your body. Causes can include genetics, infections, and metabolism and immune system dysfunctions.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">What to do<\/h4>\n\n\n\n<p>After resting and treating the symptoms of the pain, it\u2019s important to see your doctor. They will suggest further tests to discover whether arthritis is to blame and recommend a treatment.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"bone-spurs\"><\/span>Bone spurs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Bone spurs are painful growths that may occur in the foot. They commonly occur along joints. Depending on their location, they may cause pain at the top of your foot.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Symptoms<\/h4>\n\n\n\n<p>A painful bump on top of the foot may go with the pain. You may also experience stiffness when trying to move your foot. If the bone spur presses on a nearby tendon, the latter may become inflamed, causing tendinitis.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Causes<\/h4>\n\n\n\n<p>Bone spurs in the foot can occur because of repeated stress on the bones of the foot. Wearing tight running shoes and being overweight can increase the risk. Other risk factors are osteoarthritis or having tight ligaments.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">What to do<\/h4>\n\n\n\n<p>Wearing more <a href=\"https:\/\/joggo.run\/blog\/how-to-choose-running-shoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">comfortable running shoes<\/a> and <a href=\"https:\/\/joggo.run\/blog\/runners-diet-for-weight-loss-and-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">losing weight<\/a> helps manage bone spurs. To deal with the pain, apply the same treatment plan as for other injuries causing the top of the foot pain.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"treating-the-top-of-the-foot-pain\"><\/span>Treating the top of the foot pain<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>If you\u2019re asking yourself, \u201cShould I keep running when the top of my foot hurts?\u201d the answer is no. The same is true whether you get heel or arch pain running.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"rest\"><\/span>Rest<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Relieving stress from your foot promotes healing. As soon as you experience top of foot pain after running, stop running. Try not to put any extra strain on your foot. Avoid long walks and other activities.<\/p>\n\n\n\n<p>When seated, keep your foot in a comfortable position. You can elevate your foot using a footstool or pillow. Without rest, the pain may become more severe. What\u2019s more, the injury may worsen. For example, a stress fracture may become a full-on fracture.<\/p>\n\n\n\n<p>But what if rest means interrupting your preparation for a race you\u2019ve been looking forward to? Rest is crucial to give your bones and tissue the time to recover. Training with top of foot pain could end up sidelining you for months.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"ice\"><\/span>Ice<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Applying an ice pack to the painful area will reduce the swelling and numb the pain. Use an ice pack covered in a light towel to avoid direct contact with your skin. If you don\u2019t have an ice pack, use a bag of frozen vegetables or anything similar.<\/p>\n\n\n\n<p>Ice the painful area every 4\u20136 hours or more often for 48 hours. Apply the ice for up to 20 minutes at a time.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"compression\"><\/span>Compression<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>As part of your treatment, you can also start using an extensor tendonitis foot brace. Wrapping your foot for extensor tendonitis may also help better manage pain and prevent the worsening of the injury.<\/p>\n\n\n\n<p>A foot brace or similar support can also limit joint movement and help your foot heal faster.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"new-shoes\"><\/span>New shoes<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Upgrading your running shoes may also be a good idea. Say no to running shoes that are too tight or that don\u2019t provide enough support for your feet. When shopping for new running shoes, consider your pronation type. If you have recurrent foot pain, also consider orthotic inserts.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"a-foot-cast-or-walking-boot\"><\/span>A foot cast or walking boot<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>By reducing movement in your foot, a foot cast or walking boot could speed up healing. It may enable you to walk without further pain. You could also wear it at night to reduce the risk of making the injury worse during sleep. A cast or walking boot may be necessary for more serious injuries.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"nsaids\"><\/span>NSAIDs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Are the pain and swelling bad? Non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin can provide quick relief from pain. They can be effective if you have an inflamed tendon or another type of foot inflammation. You can get NSAIDs over the counter.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"preventing-the-top-of-foot-pain-running\"><\/span>Preventing the Top of Foot Pain Running<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Top of foot pain during and after running can often be prevented. Here are some of the things you can do.<\/p>\n\n\n\n<ul>\n<li>Add to your workout exercises that strengthen your leg muscles. Stronger leg muscles can help the feet better bear weight when running. Many new runners have underdeveloped leg muscles.<\/li>\n\n\n\n<li>Eat a healthy <a rel=\"noreferrer noopener\" href=\"https:\/\/joggo.run\/blog\/diet-for-runners\/\" target=\"_blank\">diet for runners<\/a> that contains vitamin D and calcium. These essential nutrients strengthen your bones. Also, consider taking <a href=\"https:\/\/joggo.run\/blog\/pre-workout-supplements-for-running-are-they-good-for-you\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/pre-workout-supplements-for-running-are-they-good-for-you\/\" target=\"_blank\" rel=\"noreferrer noopener\">supplements<\/a>.<\/li>\n\n\n\n<li>Don\u2019t overtrain or run hard for too long. Increase your mileage gradually, ideally following a running plan adapted to your fitness level.<\/li>\n\n\n\n<li>Always begin your runs with a warm-up and stretching.<\/li>\n\n\n\n<li>Stretch your feet and your legs before and after runs.<\/li>\n\n\n\n<li>Wear comfortable running shoes adapted to your pronation type. Avoid tight shoes. Consider adding arch-support inserts to them.<\/li>\n\n\n\n<li>Don\u2019t lace your running shoes too tightly.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"when-to-see-your-doctor\"><\/span>When to See Your Doctor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Top of the foot pain after running will often go away with rest and the treatments we shared with you. But if the pain is recurring or intense, it\u2019s good to check with your doctor.<\/p>\n\n\n\n<p>In rare cases, this type of foot pain may indicate a more serious condition like a stress fracture or arthritis. Seeing a doctor will enable you to receive the right treatment to manage the condition and keep on running with it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"takeaway\"><\/span>Takeaway<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Here\u2019s a summary of the main points we\u2019ve been discussing:<\/p>\n\n\n\n<ul>\n<li>Overtraining or repeated stress on your foot can cause foot inflammation.<\/li>\n\n\n\n<li>Top of foot pain after running can be the result of tendon inflammation, stress fracture, bone spurs, or arthritis.<\/li>\n\n\n\n<li>Other symptoms can include swelling, a painful bump, or bruising.<\/li>\n\n\n\n<li>Wearing tight running shoes or lacing them up too tightly can cause top of foot pain.<\/li>\n\n\n\n<li>Rest is crucial to make the pain go away. Icing and compression also help.<\/li>\n\n\n\n<li>Once<a href=\"https:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2011\/09000\/Foot_Injuries_in_Runners.6.aspx\" target=\"_blank\" rel=\"noreferrer noopener\"> extensor tendon inflammation subsides<\/a>, you can run or walk with almost no pain.<\/li>\n\n\n\n<li>Talk to your doctor about intense or reoccurring pain to avoid long-term complications.<\/li>\n<\/ul>\n\n\n\n<p>In the end, you can be a great runner without experiencing foot pain. Following a personalized running plan can make it easier to prevent overtraining and <a href=\"https:\/\/joggo.run\/blog\/injury-prevention-for-running-enthusiasts\/\" target=\"_blank\" rel=\"noreferrer noopener\">avoid injury<\/a>. It will also help you <a href=\"https:\/\/joggo.run\/blog\/how-to-run-faster-and-build-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">build endurance and get faster<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you lately felt top of foot pain running? Many runners experience this type of pain at some point.&nbsp; Often,&#8230;<\/p>\n","protected":false},"author":5,"featured_media":1419,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"16","inline_featured_image":false,"footnotes":""},"categories":[16,4],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1414"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=1414"}],"version-history":[{"count":15,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1414\/revisions"}],"predecessor-version":[{"id":3988,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1414\/revisions\/3988"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/1419"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=1414"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=1414"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}