The human foot is an often-underappreciated wonder. With 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments, it works tirelessly to keep us moving and balanced. It absorbs the stress of every step, jump, and stride we take. Yet, we often don’t think twice about it until pain strikes.
Some of the most confusing pain arises without an obvious injury or known condition. If you’re experiencing pain on the top of your foot, it’s your body’s way of signaling that something needs attention, and sometimes it helps to have an expert’s diagnosis to get to the bottom of it.
Top of foot pain possible causes
The top of the foot is referred to as the dorsum region, which is the area that faces up when you stand. Nearly every external body part has a dorsum, as dorsal means the back or upper side. To help pinpoint what’s happening when you have dorsal foot pain, here are some examples of the type of symptoms you might notice paired with possible causes.
Pain on top of foot when walking
Even if you’re not an active runner or fitness expert, your foot experiences daily stress when standing and walking. And as you know, when the top of your foot hurts during walking, it’s not easy to ignore it. Possible causes for this type of pain include:
- Tendonitis: Repeated stress from activities like running or walking can lead to inflammation of the tendons on the top of the foot. Symptoms might include swelling, tenderness, and difficulty flexing your foot.
- Stress fractures: Small cracks in the bones of the feet, often caused by overuse, can result in sharp pain or aching above the affected bone. This kind of pain tends to worsen with walking or activity.
- Extensor tendonitis: This occurs when the tendons responsible for moving your toes upward become inflamed. It sometimes results from wearing shoes that are too tight or lacing them too tightly.
Top of foot pain in the morning
Experiencing foot pain first thing in the morning can feel especially frustrating. This type of discomfort may stem from conditions such as:
- Plantar fasciitis: While commonly associated with pain in the heel, plantar fasciitis can also cause top-of-foot pain due to inflammation and tightness in the plantar fascia ligament.
- Nerve compression or irritation: If nerves on the top of your foot become compressed or irritated (for example, from improper footwear or repetitive impact), you might wake up with sharp or burning pain.
- Gout: Uric acid crystal buildup can lead to episodes of sudden, sharp pain and swelling. While gout often affects the big toe, it can also occur on the top of the foot.
Pain on top of foot extending up the leg
If pain radiates from your foot upward, this might suggest nerve involvement or referred pain, possibly from one of the following conditions:
- Nerve pain (neuropathy): Nerves in the foot can become damaged or irritated from conditions like diabetes, injury, or tight footwear. Symptoms of nerve pain on top of the foot may include burning, tingling, or shooting discomfort that travels up the leg.
- Tarsal tunnel syndrome: Similar to carpal tunnel in the wrist, this condition results from compression of the tibial nerve as it runs through the tarsal tunnel in the foot. It can cause pain in the foot that radiates into the leg.
How to get rid of pain on the top of your foot
Alleviating top-of-foot pain starts with understanding its root cause. Depending on the cause, there are self-care treatment options that you can do at home, or more targeted, personalized solutions that require assistance from a professional.
RICE method
The RICE method is a simple but effective way to manage some foot pain issues at home, especially those caused by minor overuse or injuries like tendonitis or stress fractures. It involves these four treatments:
- Rest: Avoid activities that aggravate the pain and give your foot the time it needs to heal.
- Ice: Apply a cold pack wrapped in a cloth to the affected area for 15–20 minutes at a time, several times per day as needed.
- Compression: Use an elastic bandage or compression wrap to reduce any swelling, but be careful not to wrap too tightly.
- Elevation: Raise your foot above chest level when resting or sleeping to decrease swelling and promote blood flow.
Physical therapy for long-term solutions
Physical therapy is another fantastic treatment option as it can treat many causes of pain in the dorsum region of your foot, especially inflammation. Your physical therapist can also walk you through exercises to increase your foot’s flexibility, strength, and mobility. Their approach might include the following techniques:
- Stretching and strengthening exercises: These can improve flexibility, build muscle strength, and increase stability in your foot and ankle.
- Manual therapy: Hands-on techniques like joint mobilizations or soft tissue massage can help alleviate pain and tension.
- Gait analysis: If your walking pattern places extra strain on your feet, your therapist can provide exercises or recommend orthotics to address the issue.
The principles of treatment that guide physical therapy for foot pain are designed with your long-term health in mind. This means you’ll leave your appointments with new knowledge and habits to prevent pain from reoccurring in the future as you continue to live an active life.
Border Therapy Services can help alleviate pain at the top of your foot
At Border Therapy in El Paso, TX, our team specializes in helping patients overcome aches and pain throughout the body with personalized evaluations and treatment plans. And best of all, you don’t need a referral from your doctor to get started with treatment today.
Start a conversation with our team by calling one of our clinics or by requesting an appointment online!
