At-Home Relief for Metatarsalgia: Pairing Metatarsal Pads With Rest and Ice
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Time to read 8 min
Reviewed by James Maiorana, PT, DPT
James Maiorana is a licensed physical therapist with experience in orthopedic rehabilitation, sports biomechanics, functional movement, and injury recovery.
The medical term for a condition characterized by inflammation and pain in the ball of the foot is metatarsalgia. It's very common for people to experience pain in the ball of the foot, and there are many different factors that can cause this issue. Many cases of metatarsalgia aren't serious and oftentimes, it's possible to get relief by adopting simple at-home therapies, including metatarsal pads, rest and ice.
Why Combine Metatarsal Pads, Rest, and Ice?
Many healthcare professionals recommend starting with conservative home care first if you have ball of foot pain. Metatarsalgia will often resolve on its own with appropriate measures and doesn’t require medical intervention. Rather than just using one strategy, providers frequently recommend a combination of therapies for pain relief. These therapies can complement each other, so that you're approaching your pain from different angles.
Metatarsal pads, rest and ice are three of the most commonly recommended strategies for relieving ball of foot pain. Each one of these therapies can be helpful at providing relief, but when all three are combined, you have a greater chance of recovering from metatarsalgia.
Step 1: Reduce Activities That Aggravate the Ball of Your Foot
One of the most common causes of ball of foot pain is overuse. Individuals who regularly engage in activities and sports that involve running and jumping are prone to developing ball of foot pain. This is because the repeated impacts can aggravate the ball of the foot, which can lead to inflammation and discomfort. In some cases, even lower impact activities, such as walking and standing for long periods, can also contribute to ball of foot pain.
It's best to give your feet a break if you have metatarsalgia. Avoid movements that cause pain whenever you can. If you're used to high-impact activities, take a break and choose lower impact activities until your pain resolves. There are many low-impact sports that are easier on the feet, such as swimming, cycling and rowing.
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High-Impact Activities to Limit |
Lower-Impact Alternatives |
| Running |
Swimming |
| Jumping sports |
Cycling |
| Long-distance walking |
Rowing |
| Extended standing |
Water aerobics |
If you have trouble giving up high-impact activities altogether, try to reduce the frequency, intensity and duration of your workouts. This may provide some relief.
Pay attention to how you feel during and after physical activity. Take note of which activities in particular are causing your pain and practice avoidance.
Once your pain begins to resolve, be cautious before returning to your normal exercise routine. Remember that if you immediately go back to the activities that caused the problem in the first place, there's a good chance the pain will return. It's important to ease back into sports and exercise slowly, gradually increasing activity so that your feet have a chance to adapt.
Step 2: Use Ice for Short-Term Relief
While you rest your feet, ice can help reduce pain and inflammation. Wrap a bag of ice or an ice pack in a thin cloth and apply it directly to the ball of your foot for 10 to 20 minutes. You can do this multiple times a day on an as-needed basis. Icing after a workout can also help reduce inflammation from increased activity. Soaking your feet in cold water can also help reduce inflammation.
Step 3: Use Metatarsal Pads to Reduce Forefoot Pressure
Because pressure can trigger pain in the ball of the foot when you have metatarsalgia, using specialized shoe inserts can be helpful. Dr. Scholl's Ball of Foot Metatarsal Pain Relief Pad is designed for metatarsalgia. The pads are inserted into shoes and sit just below the ball of foot area near the arch. The pads feature raised cushioning to direct pressure away from the ball of the foot, making everyday activities more comfortable.
Every foot is different, and you may need to experiment a little bit to get the placement of the pads just right.
How Do You Use Metatarsal Pads with Shoes?
In order to use metatarsal pads, start with the right shoes. Read the product description carefully so that you understand which styles of shoes are compatible with the metatarsal pads. Make sure that your shoes fit well. They shouldn't be too tight or too loose. They should stay securely in place when you walk.
Place the pad behind the ball of your foot area of the shoe and try your shoes on to see how they feel. You may need to experiment a little to see if the placement is correct. Once you're confident, remove the film on the sticky side and place your inserts inside of your shoes. The arrow that's visible on the sticky side of the pads should be pointing toward the toe area of your shoes. If you find that the pads don't feel quite right, you may need to make an adjustment.
Metatarsal pads should complement, not replace, properly fitted shoes with cushioning and support. Metatarsal pads are designed to work with your shoes to protect the ball of the feet from pressure and pain.
Some people with ball of foot pain prefer a larger shoe insert. Consider Dr. Scholl's Tri-Comfort® Insoles. These are ¾ length insoles that provide cushioning in three key areas of the foot, including the ball of the foot.
Putting the Three Steps Together
Rest, ice and metatarsalgia pads can make for a powerful force, working together to reduce stress, pain and inflammation. You'll have a better chance of success if you're consistent.
Start with reduction or modification of activities that aggravate your symptoms. This may mean shorter walks, reducing the amount of time that you spend standing, or switching to lower-impact activities.
You can use cold therapy after any activity or when the pain flares up. Applying ice for short periods of time throughout the day can make a big difference.
Whenever you engage in any type of activity involving your feet, immediately put on appropriate footwear paired with metatarsal pads or insoles. Try to do this right away before you start so that you're not tempted to go barefoot and aggravate your condition.
Be conscious of your activity throughout the day. It's common to get caught up at work and forget to give your feet a chance to rest. Set a reminder to take breaks if it's helpful.
Monitor how you feel and take appropriate steps if your pain returns.
What Else Can Help with Metatarsalgia Relief?
Other conservative approaches may also help provide relief for metatarsalgia.
- Avoid problematic footwear: Stay away from uncomfortable shoes that lack support and padding. High heels are problematic for the ball of the feet, since they shift pressure toward the forefoot.
- Consider over-the-counter pain relievers: Some healthcare providers may recommend over-the-counter medications for ball of foot pain. NSAIDs (non-steroidal anti-inflammatory drugs), such as aspirin and ibuprofen, can be helpful since they address both pain and inflammation.
When Should You Get Help for Ball of Foot Pain?
In some cases, at-home treatment may not be sufficient for ball of foot pain. If your pain is severe, isn't improving or is getting worse, you should see a medical professional. A full medical evaluation can help determine the cause of your condition. Your provider can then make treatment recommendations.
Frequently Asked Questions
What is metatarsalgia?
Metatarsalgia is the medical term for a condition characterized by inflammation and pain in the ball of the foot. Many different factors can cause this issue, including overuse from high-impact activities, prolonged standing, improper footwear, and excessive pressure on the forefoot from ill-fitted or uncomfortable shoes. Many cases of metatarsalgia resolve with conservative at-home care such as rest, ice and metatarsal pads.
How do metatarsal pads help with ball of foot pain?
Metatarsal pads sit just below the ball of foot area near the arch and feature raised cushioning that redirects pressure away from the painful area. By reducing pressure on the ball of the foot, these pads help relieve pain associated with metatarsalgia and make everyday activities more comfortable.
How long should I ice my foot for metatarsalgia relief?
For metatarsalgia relief, wrap a bag of ice or an ice pack in a thin cloth and apply it directly to the ball of your foot for 10 to 20 minutes. You can do this multiple times a day on an as-needed basis. Icing can be especially beneficial following physical activity and when pain flares up. Icing helps reduce pain and inflammation.
What activities should I avoid if I have ball of foot pain?
Avoid high-impact activities that involve running and jumping since repeated impacts can aggravate the ball of the foot. Also limit long-distance walking and extended standing. Instead, choose lower-impact alternatives such as swimming, cycling, rowing, or water aerobics until your pain resolves.
Can I return to running after my metatarsalgia pain improves?
Once your metatarsalgia pain improves, ease back into sports and exercise slowly. Gradually increase activity so that your feet have a chance to adapt. If you immediately return to the activities that caused the problem, there's a good chance the pain will return. Monitor how you feel and adjust your activity level accordingly.
Where exactly should I place metatarsal pads in my shoes?
Place metatarsal pads behind the ball of foot area in the shoe, near the arch. Try your shoes on to see how they feel and adjust the placement as needed. Once you’re confident your pads are in the proper position, remove the adhesive film and secure the pad sticky side down with the arrow pointing toward the toe area. Adjust if needed.
What type of shoes works best with metatarsal pads?
If you’re using metatarsal pads, start with shoes that fit well. They shouldn't be too tight or too loose. The shoes should stay securely in place when you walk. Read the product description carefully to understand which shoe styles are compatible with the metatarsal pads. This type of shoe insert should complement properly fitted shoes that feature cushioning and support.
Should I use metatarsal pads every day?
Use metatarsal pads every time you wear shoes and engage in physical activity. Consistent use helps protect the ball of the feet from pressure and pain throughout your daily routine. The pads work with your shoes to provide ongoing relief during movement and standing.
What other footwear changes can help relieve metatarsalgia?
To relieve metatarsalgia, stay away from uncomfortable shoes that lack support and padding. High heels are problematic for the ball of the feet since they shift pressure toward the forefoot. Choose shoes with adequate cushioning, proper arch support, and a fit that doesn't compress or crowd your toes. Your shoes should also stay in place when you walk with no slipping or sliding around.
When should I see a doctor for ball of foot pain?
See a medical professional if your ball of foot pain is severe, it isn't improving, or it’s getting worse despite at-home care and treatment. A full medical evaluation can help determine the underlying cause of your pain. Your provider can then make appropriate treatment recommendations beyond conservative home care strategies.
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Additional Resources
- Mayo Clinic - Metatarsalgia
- Cleveland Clinic - Metatarsalgia
- American Orthopaedic Foot & Ankle Society - Metatarsalgia
- National Library of Medicine - Conservative Treatment of Metatarsalgia
- Johns Hopkins Medicine - Foot Pain and Problems
- American Academy of Orthopaedic Surgeons - Forefoot Pain
- Harvard Health Publishing - What's Causing Your Foot Pain?
- Kaiser Permanente - Metatarsalgia Care Instructions
- American Podiatric Medical Association - Metatarsalgia
- WebMD - Metatarsalgia Overview
Sources
[1] https://www.mayoclinic.org/diseases-conditions/metatarsalgia/diagnosis-treatment/drc-20354795
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC9424780/
[4] https://my.clevelandclinic.org/health/diseases/15890-metatarsalgia
Gina Brock
Gina Brock is a seasoned copywriter, editor and content strategist with over 20 years of experience leading high-performing content production in the health and wellness space. As a healthy lifestyle advocate and former fitness instructor, she leverages her knowledge and experience to shape impactful content that resonates with wellness audiences. Gina is also a published novelist.