Even though running works your entire body – including your arms, hips, core and, of course, your legs – there’s no denying that your feet bear a lot Best Garmin deals.
Your feet are your first and only point of contact with the ground when you run, so it’s particularly worrying when you start to feel pain on the top of your feet every time that you take a step. What’s more, unlike better-known conditions like plantar fasciitis and shin splints, it can often be difficult to self-diagnose pain in this area, making your foot-related issue even more confusing.
If the pain on the top of your foot is so intense that you can barely walk, there’s a strong likelihood that you have a full fracture and need to seek medical attention. However, on many occasions for runners, foot pain surfaces more gradually, ruling out a more clear-cut diagnosis. ‘If you recently increased your training volume or frequency, and feel a gradual onset of pain, it’s unlikely that you’re looking at a fracture or the rupture of a ligament, tendon or muscle,’ says Cameron Yuen, and, of course, your legs – there’s no denying that your feet bear.
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The bad news? You could have one of a few other problems, including a stress fracture that could develop into a full fracture if you aren’t careful. ‘The underlying cause is almost always the rule of ‘too’: too much, too soon, too often, too long,’ says Yuen. ‘But if the pain still persists after a week of rest, always see a medical professional.’
To help you identify your top-of-foot pain, here are some common causes – plus, what you can do about it.
5 causes of pain on the top of your foot
1. Tendonitis
Lots of people associate tendonitis – an inflamed tendon – with knee pain. However, it’s also a common cause of pain on the top of the foot.
‘You can develop tendonitis of the tibialis anterior tendons, which run from the middle of your leg down to the middle of your foot,’ says Jacob Wynes, assistant professor of orthopaedics at the University of Maryland School of Medicine. According to Wynes, you’ll know that you have it if the pain is concentrated in the middle of your foot and off to the instep, close to your big toe. ‘You might also have shin splints, since the tendon starts near your shins,’ he adds.
What to do
In addition to icing the affected area and taking an anti-inflammatory, you’ll also want to do some toe grip exercises to take the stress off the tendon. You can also do some dorsiflexion, which is where you flex your foot up toward your shin and, as Wynes notes, helps this type of tendonitis. ‘This type of foot pain is often found with high-arch foot types, so custom orthotics can also be helpful.’
2. Metatarsal stress fracture
How your running shoes may affect your foot strike stress fracture in any one (or more) of these metatarsals if you run too hard, too fast, too often. Stress fractures in the foot are most common in the second through to the fourth metatarsal bones.
‘I’ve seen this in runners who took long periods of rest due to an injury, then abruptly went into marathon mode,’ says Wynes. Tell-tale signs of a stress fracture include swelling and pain concentrated on the top of your foot, over the bones. ‘The swelling could be so bad that you can’t see your veins anymore.’
What to do
See your doctor. ‘Stress fractures require a more aggressive treatment plan, like a boot, as well as time off until they heal,’ notes Wynes. Otherwise, you risk creating a full fracture or yet another stress fracture.
3. Vamp disease
Vamp disease is a colloquial term for irritation over the top of the foot and it sometimes occurs when runners wear running shoes that are too tight. ‘You can trace the pain exactly to where the tongue of your shoes touches the top of your feet,’ says Wynes.
What to do
Thankfully, you can easily solve this problem by loosening your laces or buying running shoes that fit you properly. If you need help, visit a specialist running shop and get a gait analysis to identify the type and size of shoe that is best suited for your feet. ‘The pain should then go away within two to four weeks as the inflammation subsides,’ says Wynes.
4. Neuroma
‘Neuromas of the forefoot are inflamed and swollen nerves that travel near the metatarsals and feel like a burning sensation,’ says Yuen. A neuroma can also feel like a sharp pain that shoots up through your foot and into your toes. ‘There isn’t much space between the metatarsals, so an inflamed and swollen nerve can become aggravated quickly,’ adds Yuen. As for the cause of that aggravation? According to Yuen, ‘shoes that are too small or too tight around the forefoot’.
What to do
‘Look for a shoe with more room in the forefoot, then ice the affected area and take an anti-inflammatory to reduce the inflammation,’ says Yuen. ‘Sensation changes in the foot can also be caused by vascular diseases, metabolic diseases and from irritated nerve roots at the level of the spine, so you should still see a doctor just in case.’ You’ll likely need to get an MRI or an ultrasound to see a neuroma.
5. Arthritis
Tight hamstrings? Here’s how to resolve the issue. Osteoarthritis is caused by trauma to, or overuse of, your joints – the cartilage that cushions the bones in your joints deteriorates. Rheumatoid arthritis, on the other hand, is an autoimmune disorder.
While runners are no more likely to suffer from arthritis than anyone else, it’s still a condition that affects How your running shoes may affect your foot strike Why you get foot cramp when running Mayo Clinic, There are two common types of arthritis: osteoarthritis and rheumatoid arthritis.
What to do
See your doctor if you’re experiencing any of the above symptoms and are finding that they’re not going away. That way, they can determine what course of action will work best for you. They may do X-rays and other types of scans and recommend medications or other types of therapies to help treat your pain.
Rachel is Runner's World UK's Senior Content Writer, covering all running-related topics from training advice and gear reviews to race reports and elite runner profiles. Formerly a Website Content Editor and Content Manager at London Marathon Events and The Running Channel respectively, Rachel is well-versed in the running scene and understands what it takes to put on some of the biggest running events in the world. A 2:50 marathoner, she would much rather run 26.2 miles than race a 5K and has currently completed 11 marathons, including five of the six Abbott World Marathon Majors in a sub-3 time. She now hopes to run the Tokyo Marathon to complete the set and become a Six Star Finisher.
