Forefoot Pain: How to prevent metatarsalgia from ruining your workout

Activities and sports that place stress on the foot can cause forefoot pain, also known as metatarsalgia. This pain occurs in the ball of the foot, where the toes join the foot, or radiates down into the sole of the foot. Sudden increases in the duration or level of activity or a long day hiking, running, or playing a team sport can lead to this foot pain.

Athletes who have high arches, bunions, stiff ankles, irritated nerves in the foot, or arthritis are more likely to experience forefeet pains. However, there are things that you can do to help prevent metatarsalgia from happening to you.

• Switch to box-toed shoes. Doctors report that athletes and individuals who wear box-toed shoes, instead of narrow, pointed ones, are less likely to experience pain in the forefoot area. The extra room at the top of the shoe allows the foot and toes to spread out, reducing pain.
• Wear shoes that fit properly and that are designed for the activity that you are participating in. Have your athletic shoes fitted by a professional.
• Increase your workouts gradually. If you feel any pain, stop, take a day or two off, and begin again gradually. New training methods or moves should also be increased gradually.
• Check your shoes to make sure that the support hasn't broken down. You can purchase insoles or inserts that will provide extra support if you need it.
• Stretch your feet regularly to increase the range of motion and build strength in the area. Try running or hopping downhill to strengthen the forefoot, but be careful because the activity can cause forefoot pain in the beginning.

If you find yourself with pain in the forefoot, use non-steroidal anti-inflammatory medications to help control the pain, ice the area, and rest the foot. Don't try to continue with the activity or train through the pain. Once the pain has subsided, try using the preventative measures to decrease the likelihood that you'll be sidelined again

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