The most common reason for pain on the top of your foot from your shoe is that your shoes are likely too tight across the midfoot.
This pressure can irritate the extensor tendons, leading to a condition called extensor tendon tendinitis. As Dr. Rand explains, this condition is "annoying, painful, and preventable." Here's a more detailed breakdown:
Understanding the Cause of Top of Foot Pain
What Causes the Pain?
- Tight Shoes: When your shoes are too tight, they constrict the midfoot area. This constant pressure affects the extensor tendons, which run along the top of your foot.
- Extensor Tendons: These tendons are responsible for lifting your toes. When they are repeatedly pressed or strained, they can become inflamed.
- Tendinitis: Inflammation of a tendon, known as tendinitis, can cause significant pain and discomfort. It often develops gradually with continued pressure or strain.
How to Identify the Problem
- Pain Location: The pain is typically felt on the top of your foot, near where the shoe fits tightly.
- Sensation: You might experience tenderness, soreness, or a sharp pain, particularly when you move your foot or wear tight shoes.
- Visual Signs: There might be visible redness or swelling on the top of your foot.
Solutions and Prevention
Here are some solutions and prevention tips to address and avoid top-of-foot pain:
- Ensure Proper Fit:
- Measure Your Feet: Have your feet measured regularly to account for changes in size.
- Try Shoes On: Always try on shoes, and walk around in them before buying.
- Pay Attention to Width: Consider shoes in different widths if the standard width feels tight across the midfoot.
- Choose Appropriate Shoes:
- Avoid Tight Straps or Laces: Make sure straps and laces are not too tight across the top of your foot.
- Opt for Breathable Materials: Breathable materials can help prevent pressure buildup and overheating.
- Modify Shoe Wear:
- Adjust Laces: If your shoes have laces, try loosening them, especially in the midfoot area.
- Use Shoe Stretchers: A shoe stretcher might help to expand the shoe width in problem areas.
- Manage Existing Tendinitis:
- Rest: Avoid activities that exacerbate the pain.
- Ice: Apply ice to the affected area to reduce inflammation.
- Stretching: Gently stretch the foot and toes regularly.
- Seek Professional Advice: If the pain persists or worsens, consult a healthcare professional for further assessment and treatment.
By addressing the fit of your shoes, you can prevent and alleviate pain on the top of your foot. Remember, shoes that are too tight across the midfoot can lead to extensor tendon tendinitis. According to the provided reference, this is a common problem that is preventable with the right footwear.
