Common causes of pain in the top of the foot
Pain in the top of your foot is often caused by exercising, especially if it involves running, kicking or jumping.
It may also be caused by wearing shoes that are too tight and some conditions, like gout.
Do not try to diagnose the cause of the pain yourself.
| Symptoms | Possible cause |
|---|---|
|
Severe pain, swelling, bruising, limited ability to move the affected foot |
A fracture or break in one of your foot bones |
|
Pain, swelling, bruising, started after intense or repetitive exercise |
Sprain or strain |
|
Pain, swelling and stiffness that lasts a long time, a grating or crackling sensation when you move the foot, a lump along a tendon |
Tendonitis or osteoarthritis |
|
Red, hot, swollen skin, sudden or severe pain when anything touches your foot, pain usually starts near the bottom of the big toe |
Gout |
|
Tingling, numbness or pain in your upper foot that may also stretch up the back of your leg to your bottom |
Sciatica |
Important
If you think you have broken your foot or any toes, do not try to treat it yourself. Contact 111 to find out what to do.
How you can ease pain in the top of your foot
If you are not sure how bad an injury to the top of your foot is or what's causing pain, you should ask for medical advice first.
If you're sure that you have not seriously damaged your foot, such as breaking your ankle or toe, you can usually treat foot pain yourself.
Do
-
rest and raise your foot when you can
-
put an ice pack (or bag of frozen peas in a towel) on the painful area for up to 20 minutes every 2 to 3 hours
-
wear shoes with plenty of room for your feet, which have a low heel and soft sole
-
use soft insoles or pads you put in your shoes
-
try to lose weight if you're overweight
-
try regular gentle stretching exercises of your foot and ankle
-
use painkillers such as paracetamol or ibuprofen gel (or ibuprofen tablets if needed)
Don’t
-
do not do any sports or other activity that you think is causing the pain
-
do not walk or stand for a long time
-
do not wear high heels or tight or pointy shoes
A pharmacist can help with foot pain
You can ask a pharmacist for advice about:
- the best painkiller to take
- insoles and pads for your shoes
- whether you need to see a GP
Video: an exercise to reduce pain in the top of the foot
This video shows an exercise that can help with pain in the top of foot.
Media review due: 17 April 2028
See exercise video safety information
The exercises in this series of videos are suitable for most people in good health with a reasonable level of fitness.
Unless stated otherwise, they are general exercises only and are not aimed at treating any specific cause of pain or condition. Video titles and descriptions can give more information on how difficult the exercises are and who they are for.
Get advice from a healthcare professional before trying them if:
- you are not sure if the exercises are suitable for your current level of fitness
- you have a health problem, an injury, any symptoms, are feeling unwell, or you have had a recent health event such as a heart attack or operation
- you have any other concerns about your health
- you are pregnant or have recently given birth
Stop the exercise immediately if you feel any pain or become unwell. If you are concerned about any symptoms, or they do not go away, get help from 111 online or call 111 for advice.
Non-urgent advice: See a GP if:
- pain in the top of your foot is stopping you doing normal activities
- the pain is getting worse or keeps coming back
- the pain has not improved after treating it at home for 2 weeks
- you have any tingling or loss of sensation in your foot
- you have diabetes and foot pain – foot problems can be more serious if you have diabetes
Urgent advice: Contact NHS 111 if:
- you have severe pain in the top of your foot
- you're not able to walk
- your foot has changed shape or is at an odd angle
- you heard a snap, grinding or popping noise at the time of injury
- you feel faint, dizzy or sick from pain
- your foot is also hot and swollen
- you have a very high temperature or you feel very hot, or cold and shivery
These might be signs of a broken bone after an injury or an infection.
You can call 111 or get help from 111 online.
Self-refer for treatment
If you have pain in the top of your foot, you might be able to refer yourself directly to services for help with your condition without seeing a GP. These may include podiatry, musculoskeletal and physiotherapy services.
To find out if there are any self-referral services in your area:
- ask the reception staff at your GP surgery
- check your GP surgery's website
- contact your integrated care board (ICB) – find your local ICB
- search online for NHS treatment from a physiotherapist or podiatrist (foot specialist) near you