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Pain in the top of your foot will often get better in a few weeks. See a GP if it does not improve.
If you see a GP about pain in the top of your foot, they may suggest you try these things:
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)
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
You can ask a pharmacist about:
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:
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.
These might be signs of a broken bone after an injury.
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.
Your symptoms might give you an idea of what's causing your pain. Do not self-diagnose – see a GP if you're worried.
| Symptoms | Possible cause |
|---|---|
| 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 |
Do not worry if you're not sure what the problem is.
Follow the advice on this page and see a GP if the pain does not get better in 2 weeks.
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.
To find out if there are any services in your area:
