Metatarsalgia And What You Need To Know
What is Metatarsalgia?
The five long metatarsals that run from the arch to your toes are significant bones. They act as shock absorbers when the foot is in motion and support your body's weight. Problems with these bones can occur if they become inflamed, most notably metatarsalgia. This is a general term for pain in the ball of the foot caused by one or more metatarsal heads becoming inflamed and this is one of the most common foot problems in runners. There are a number of different underlying causes of this pain, so it can be challenging to diagnose and treat.
How does running affect the metatarsals?
Another remarkable fact about running is that the forefoot absorbs over 110 tons of cumulative force per mile. If your weight is distributed unevenly across your foot when it hits the ground, the metatarsals can get irritated and become inflamed, resulting in metatarsalgia. The condition usually builds up gradually over a few months and could be caused by overtraining or injury. However, it can also suddenly occur, such as if you decide to run on an uneven surface one day. It affects all shapes of feet - no matter how flat your feet are, how high your arches are, or what shape they are in between.
What Are the Symptoms of metatarsalgia?
If your metatarsals become inflamed, you will experience a throbbing or pulsating sensation just beneath your toes. Most commonly, the pain affects the second toe and often the third or fourth. You may also feel that you have a rock lodged in your running shoe.
How Can I Prevent Metatarsalgia?
The Right Running Shoe
For runners with metatarsalgia, the number one preventative method is altering your running style. If you have flat feet or a neutral foot type, you need to get a running shoe that has a wide toe box and a dome-shaped metatarsal pad. Narrow toe boxes and high heels are not going to help your condition. Instead, get a shock-absorbing insole and thick cushioning to deflect pressure from the metatarsals. Choosing a store catering to runners is the best way to find the right fit for you. And don't forget about shoes when you're not running; wearing high heels and other ill-fitting or ill-supporting shoes can cause or worsen the effects of metatarsalgia.
Exercises
Contrary to popular belief, tight leg muscles can lead to metatarsalgia. Correct running footwear and exercises specifically designed for runners can help alleviate many different running problems, including metatarsalgia. Foam rolling or massage therapy may also be beneficial. Remember to stretch and exercise regularly!
Home Treatment Options
You can remove some of the painful symptoms of metatarsalgia yourself by doing the following; however, please note, the best method of treatment will always come from a qualified podiatrist like ourselves:
Giving your feet a break from running is key to keeping them healthy and strong. One great way to get active is by switching to fast walking or other exercises like swimming as an alternative. Having a mix of different workouts in your exercise regime will ensure you don't apply excess pressure or stress to any one part of your body.
Rest with your feet elevated
Ice your feet
Take anti-inflammatories (e.g., ibuprofen)
Try shoe inserts designed to reduce pressure on the metatarsal heads – metatarsal pads or an orthotic.
Use a leg or muscle roller to ease tight muscles.
Professional treatment
If you're having trouble with pain in the ball of your foot, it's probably time to see a podiatrist. This can be due to various reasons other than inflammation of the metatarsals, so you need a podiatrist who understands running injuries. They'll review your running history, diagnose your pain as accurately as possible, and develop a customised treatment plan that considers your issue's cause. Depending on the reason, you might need some different equipment such as an extra metatarsal pad, shoes with inserts for extra cushioning, callus removal surgery or orthotics. X-rays, an MRI or a full biomechanical assessment, may also be recommended to get more information about the extent of the problem and work to try to prevent the problem from occurring again. A cortisone injection may be prescribed to reduce inflammation if no obvious culprit exists.
Don't ignore metatarsalgia
If left untreated, metatarsalgia can lead to bone bruising, joint swelling, chronic stiffness, and decreased range of motion. We have the experience and knowledge to get you back on your feet as quickly as possible – don't delay! Contact us today for more information.
*This blog contains general information about medical conditions and is not advice. You must not rely upon the information in this blog as medical advice. Medical advice should always be sought from an appropriately qualified podiatrist such as ourselves.