Your shoes likely hurt the top of your foot because they are too tight, causing pressure on the tendons in that area. This can lead to pain and inflammation.
Here's a more detailed breakdown:
Common Causes of Pain on Top of Foot from Shoes
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Shoes Being Too Tight: This is the most frequent culprit. When shoes are too snug across the midfoot, they compress the extensor tendons, which run along the top of your foot and help you lift your toes. This constant pressure can irritate them.
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Extensor Tendonitis: The continuous pressure from tight shoes can cause extensor tendonitis, which is inflammation of these tendons. Symptoms include pain, swelling, and tenderness on the top of the foot.
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Lacing Issues: The way you lace your shoes can contribute to the problem. Lacing them too tightly, especially across the top of your foot, can increase pressure on the tendons.
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Shoe Design: Some shoe designs, particularly those with a low profile or a stiff upper, can put more pressure on the top of the foot.
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Bony Prominences: If you have a bony prominence (a bump) on the top of your foot, even a normally fitting shoe can cause pressure and pain.
Solutions and Prevention
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Loosen Laces: Try loosening your laces, particularly across the top of your foot. Experiment with different lacing patterns. Skip eyelets that are directly over the area of pain.
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Choose Shoes with a Roomier Fit: Opt for shoes with a wider toe box and more volume in the midfoot. Consider trying a half size larger or a different shoe style altogether.
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Break in New Shoes Gradually: Wear new shoes for short periods at first to allow your feet to adjust.
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Use Shoe Stretchers: A shoe stretcher can help expand the upper of the shoe, providing more room for your foot.
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Orthotics/Padding: If a bony prominence is the issue, consider using orthotics or padding to relieve pressure on the affected area. A podiatrist can help you determine the best course of action.
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Rest and Ice: If you have extensor tendonitis, rest your foot and apply ice to reduce inflammation.
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Medical Advice: If the pain persists or is severe, consult a doctor or podiatrist. They can properly diagnose the cause of your pain and recommend appropriate treatment.
In summary, pain on the top of your foot from shoes is often due to excessive pressure, commonly caused by shoes being too tight, poor lacing, or shoe design. Addressing these factors through shoe adjustments or new shoe choices can often resolve the problem.
