Common causes of pain in the ball of your foot

Pain in the ball of your foot is often caused by exercise, such as running, wearing shoes that are too tight or a condition such as arthritis.

Some people also have a foot shape that puts extra pressure on the ball of the foot. Hard or cracked skin or a verruca can also cause this type of pain.

Do not try to diagnose the cause of pain yourself.

Common causes of pain in the ball of your foot
Symptoms	Possible cause
Pain, swelling, bruising, started after intense or repetitive exercise	Sprain
Sharp, burning or shooting pain near your toes (ball of your foot), feels like a lump or small stone under your foot	Morton's neuroma
Redness and swelling, dull aching pain	Bursitis
Hard bony lump near the big toe	Bunions

Important

If you think you might have broken your foot, do not try to treat it yourself. Contact NHS 111 to find out what to do.

How you can ease pain in the ball of your foot yourself

You might be able to treat pain in the ball of your foot 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 in your shoes
try to lose weight if you're overweight
try regular, gentle foot and ankle-stretching exercises
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 long periods
do not wear high heels or tight pointy shoes

A pharmacist can help with foot pain

You can ask a pharmacist about:

the best painkiller to take
insoles and pads for your shoes
if you need to see a GP

Find a pharmacy

Video: Exercises to reduce pain in the ball of the foot

This video shows exercises that can help reduce pain in the ball of the foot.

Media last reviewed: 17 April 2025
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 ball 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

Immediate action required: Contact NHS 111 if:

you have severe pain in the ball of your foot
you are not able to walk
your foot has changed shape
you heard a snap, grinding or popping noise at the time of injury
you feel faint, dizzy or sick from the pain
your foot is hot, swollen and painful
you have pain in the ball of your foot and feel hot, cold or 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 ball of your foot, you might be able to refer yourself directly to services for help with your condition without seeing a GP.

Find podiatrists and chiropodists services

To find out if there are any services in your area you could also:

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 for foot pain near you

Pain in the ball of the foot