Middle Toe Pain [Causes, Symptoms & Best Home Treatment]

Middle toe pain is usually in your 2nd, 3rd and 4th toes. Common causes are metatarsalgia, plantar plate injuries and capsulitis. FIX THEM NOW!

Look:

  • 2nd toe joint pain can be improved with a few simple treatment changes.
  • We are foot doctors & we see this problem get better almost every day.
  • The goal is to solve this problem without medication or surgery if at all possible.

So, let’s GO!

Metatarsalgia, Morton's neuroma, 2nd toe capsulitis, plantar plate

Look:

  • Metatarsalgia: which means generalized foot pain without a specific cause.
  • Second toe capsulitis: this is the inflammation of the second toe joint capsule.
  • Capsulitis is related to hammertoe formation, and can lead to a plantar plate tear. There is some overlap between these three disorders. As they get worse tearing and ligament damage can occur.
  • Morton’s neuroma: this is the damage and inflammation to the nerves between and underneath the metatarsal joints.
  • Fat pad atrophy of the ball of the foot: this is the loss of cushioning in the ball the foot.

So, click on the photo gallery to see the specific causes of your ball of the foot pain!

Click on the photo gallery to see the specific causes of your ball of the foot pain!

Middle toe pain overview:

  • Middle toe pain can occur in three common areas.
  • It could happen at the tip of the total, this could be nail problems in hammertoe pain.
  • The pain could also happen at the knuckles of the toes.
  • It could also happen where the toes connect to the ball of the foot. This is the most likely cause of pain.
  • Read below for pictures and potential treatment options for all of these disorders.

 

Middle Toe Pain Causes:

  • The most common cause for experiencing middle toe pain is injury to your toe or toes.
  • Injury to your toe can cause your toe to get infected and inflamed. One of the most common causes for inflammation is cellulitis.
  • Proper foot wear is highly recommended to prevent toe pain as it can correct the position of your foot while walking.
  • Walking can also cause thick calluses to form due to constant friction to your skin.
  • These thick callouses can throw off the position of your foot causing you to have toe pain which can lead to tendon injury or deformity.
  • Hammer toe is one of the most common tendon issues that lead to middle toe pain.
  • This condition leaves the tendon attached to your toe very tight forcing your toe to contract without the ability to straight out.
Metatarsalgia ball of the foot pain
Metatarsalgia or ball of the foot pain is the pain the front of the foot.
This is most common in people who have very tight hamstrings calf muscles are putting much more pressure on the ball the foot. This can lead to neuroma, metatarsal or even stress fracture pain.

 

1) Metatarsal-phalangeal Join Pain:

  • Don’t let the huge name scare you!
  • This is just generalized pain located in the ball of the foot.
  • Sometimes the only real cause is increased pressure.
Big toe joint arthritis and ball of the foot pain.
Big toe joint arthritis may cause ball of the foot pain. This is the 1st metatarsal phalangeal joint with end stage arthritis.

Metatarsal-phalangeal Join Pain Treatment:

  • This focuses on offloading the ball of the foot.
  • It also focuses on stretching out the posterior muscle groups.
  • This leads to a decrease in ball of foot pressure.

 

2) Morton’s Neuroma:

  • This can cause numbness, burning and tingling.
  • This is usually around the 3rd and 4th toes.
  • The bottom of the toes may be numb.
  • You may even feel an itchy ball of foot.
  • There may be a clicking noise often associated with this.
Morton Neuroma Compression Best treatment 2020
This is a morton’s neuroma, it is most common in between the 3rd and the 4th metatarsals.

Morton’s Neuroma Home Treatment:

  • This guide explains home treatment options.
  • Control and cushioning of the ball of the foot is needed.
  • It is also necessary to stretch and re-train the posterior muscle groups.
  • If these methods do not work, invasive treatment may be necessary.

 

3)Capsulitis:

  • This is pain at the base of the toes.
  • If you try and bend the smaller toes back or up, you will feel pain.
  • This is inflammation of the flexor tendons that bend the toes down.
  • This can be very common in running.
Capsulitis of the Second Toe Taping: Plantar Plate Tear Treatment 2020
Capsulitis of the Second Toe Taping: Plantar Plate Tear Treatment 2020

Capsulitis Home Treatment:

  • Decrease inflammation.
  • Decrease ball of foot pressure through stretching.

 

4)Metatarsal Stress Fracture:

  • This is a gradual onsetting pain over a few days or weeks.
  • It eventually becomes to painful to walk or run.
  • This is most common in weekend warriors who start training very hard.
  • Usually in people who start running many miles right away.
Metatarsalgia ball of the foot pain
Metatarsalgia or ball of the foot pain is the pain the front of the foot.
This is most common in people who have very tight hamstrings calf muscles are putting much more pressure on the ball the foot. This can lead to neuroma, metatarsal or even stress fracture pain.

Metatarsal Stress Fracture Home Treatment:

  • Treatment is based on proper diagnosing.
  • Imaging and X-rays may be needed to confirm the stress fracture.
  • Off-loading will be necessary to let the fracture heal.

 

5)Painful Callus On Ball Of Foot:

  • A callus on the ball of the foot is very common.
  • This is a sign of too much pressure on the ball of the foot.
  • Calluses develop in relation to the amount of pressure placed on them.
Corn & Callus Removal Surgery Treatment
Corns and calluses are the most common over the ball of the foot, and between the toes. Acorn is essentially a plugged sweat gland that goes deep down like a spike, whereas a calluses is a flat buildup of hard skin in a pressure area of the foot. Both are similar, I corn is more narrow and spiky underneath.

Painful Callus On Ball Of Foot Treatment:

  • Soften up the callus through home remedies.
  • Remove it after it is softened.
  • Take precautions to remove the cause of the callus on ball of foot!

 

6) Blister On Ball Of Foot:

  • A blister will form from shear forces on the ball of the foot.
  • They can have both blood or serous fluid.
Stone Bruise on the bottom of the foot recovery time.
This stone bruise on the bottom of the ball of the foot caused a blister and the wound.
As you get older you have a lot less fat pad on the ball of your foot in your heel. This can cause you to blister and bruise underneath.
It is important to keep pressure off of this site, especially as you begin to lose sensation in the bottom of your foot.

Blister On Ball Of Foot Treatment:

  • Learn whether to pop the blister or not.
  • Then learn how to cover your blister on the ball of the foot.
  • Then how to keep the ball of the foot blister from coming back!

 

7) Second Toe Longer Than Big Toe:

  • This will cause all the pain to be concentrated at the base of the 2nd toe.
  • This is perhaps the most common cause of metatarsalgia (generalized ball of foot pain.).
2nd toe predislocation syndrome and 2nd toe dislocation plantar plate rupture
This is an example of a plantar plate rupture of the second third toes. This started out as second toe capsulitis and plantar plate pain, but eventually it led to a full plantar plate rupture. This can cause hammer toes, toe dislocation, and crossover toes. If these toes were stabilized with taping, this could have prevented this dislocation.

Second Toe Longer Than Big Toe Treatment:

  • This is done through controlling pressure on the forefoot.
  • The only way to correct the length permanently is through surgery.
  • But this is rarely needed.

 

8) Corn On Ball Of Foot:

  •  A foot corn on ball of foot can cause deep pinpoint pain.
  • A corn is different than a callus, it is thinner and more deep.
  • It can feel like a needle digging deep in through the skin.
  • It is made from hard keratin tissue.
  • It is thought to be a thickened and scarred sweat duct.
Heloma durum on the foot home treatment
This is a heloma durum, this is another name for a hard corn.

Corn On Ball Of Foot Treatment:

  • Treatment of a foot corn on the ball of the foot is usually done by sharp steel!
  • Since the corn is very deep, moisturizing does not work as well as for a callus.
  • You can always try the skin removal techniques shown for a callus on the ball of the foot.
  • But the results will not be as impressive.

 

9) Hard Skin On Ball Of Foot:

  • Hard skin on ball of foot is essentially a callus on the ball of the foot.
dry skin and heel crack ulcer
Hard skin can develop in pressure areas of the foot. This can lead to an ulcer with cracks and fissures.

 Hard Skin On Ball Of Foot Treatment:

  • Treatment can be done almost completely at home!
  • There are a variety of home remedies that can soften the skin.
  • The skin can then be safely and easily removed.

 

10) Stone Bruise On Ball Of Foot:

  • Stone bruise on ball of foot is simply a deep contusion.
  • It gets it’s name from stepping on a stone.
  • This can penetrate through the protective fat pad.
  • The deep tissue can take numerous weeks to get better!
Stone Bruise Recovery Time Healing Time
The stone bruise on the heel can take about 5 to 7 days for the initial bruising to go away.
If you really bruise the bone underneath, it can take even up to 6 to 8 weeks. You will feel a lot better quicker if you wear good orthotics and good shoe.

Stone Bruise On Ball Of Foot Treatment:

  • Treatment is based on rest, ice, compression and elevation.
  • Ball of foot cushion through padding and gel inserts is most important.
  • The first few days are usually the most painful, then it gets better very quickly!

 

11) Cyst On Ball Of Foot:

  • A cyst on the ball of the foot is almost always a ganglion cyst.
  • This is an pouching of joint fluid.
Ganglion Cyst on the foot and ankle
A hard cyst can develop of the foot and ankle. This is most commonly non-dangerous fluid called a ganglion cyst.

Cyst On Ball Of Foot Treatment: 

  • This is usually treated by aspirating with a needle.
  • Surgical removal can provide more long term results.

 

12) Hard Lump On Ball Of Foot:

  • This is most likely a foot corn on the ball of the foot.
  • It can also be a plantar fibroma.
  • A plantar fibroma feels like a pebble underneath the skin, but the skin is normal.
Hard Painful Knot on the Bottom of My Foot: Causes & Best Treatment
A plantar fibroma can form anywhere along the structures the bottom of the foot here. There is a layer of tissue called the plantar fascia, with muscles underneath it.
We like to think of a plantar fibroma almost like pair with scar tissue throughout the plantar fascia. The more you keep walking on it, the more swollen and agitated it gets. It fills up with more fluid and causes more pain.

Hard Lump On Ball Of Foot Treatment:

  • Ball of foot cushion is the primary conservative treatment to achieve relief!
  • Surgery may be necessary to remove the knot on ball of foot.

 

13) Plantar Plate Injury:

  • Plantar plate injury can occur when the ligament holding the second metatarsal theology will join together starts to become injured.
  • This is one of the most common causes of second toe pain in the bulk of the foot.
Middle Toe Pain: Causes, Symptoms & Best Home Treatment
Middle toe pain can be causes by hammer toes, plantar plate tears, capsulitis, mortons neuroma pain, stress fractures and metatarsalgia.

Plantar plate injury treatment:

  • Plantar plate can be torn just like a ankle ligament can be entered.
  • The goal is to stabilize this ligament, keep it safe and let it start healing.
  • This can take about 2 to 3 months to get 100% better.

 

14) Hammer Toe Deformity:

  • A hammertoe is a contracture of the digits at the knuckles.
  • It can be very difficult to straighten the toes.
  • If the toe cannot be straightened, this might mean that significant arthritis has developed.
Hammer toe of the 2nd toe side view
This is a side view of the hammer toes. You can see the proximal inter-phalangeal joint is dislocating here.

Hammertoe treatment:

  • the best treatment for hammer toes is to get good orthotics and a good pair of shoes.
  • It is then possible to use a good supportive gel pad to take pressure off the toes.
  • Surgery is an option, but it is not the first line of treatment.

 

In summary here is a list of common causes for middle toes pain:

  • Cuts.
  • Bruises.
  • Infections.
  • Hammer toe.
  • Dislocated joints.
  • Callouses.
  • Posture.
  • improper foot wear.

If you experience any toe pain it is best to seek out your doctor and have your pain examined. The pain you are experiencing could be a symptom of an important problem that must be addressed.

Experiencing other foot pain? Click on the links below.

If your big toe is bent and you are having pain in your big toe.

If your big toe is straight, if you have difficulty bending it due to a big lump and you are still having pain to this site.

If the central three toes in your foot are still hurting.

Click this link if you think you jammed your big toe and it is causing you to walk on the side of your foot.

Click on this link if you think the entire front of your foot is aching.

If it is mostly underneath your second toe that is hurting.

If the majority of your pain is coming from the fifth toe.

If the pain is in the front, but mostly on the outside of your foot.

If it is in the middle of the foot but mostly on top.

If you think arthritis is what is causing this pain.

If you get cramps or spasms during the day.

If you have a very long second toe that is causing you pain.

Ball of the Foot Pain Treatment Infographic:

Morton's neuroma, hammer toe, plantar plate treatment

Ball of the Foot Home Treatment:

  • Consider taping, orthotics and great shoes as a combination to fix your foot problem.
  • Products are not always necessary to fix your problem.
  • The key is correcting the biomechanics that are leading to forefoot overload. Foot overload means too much pressure in the ball of the foot.
  • Generally something called ankle joint equinus can lead to a too much pressure in the ball of your foot. This means your ankle is not flexible enough to move up and down.
  • Ball of the foot pain treatment consists of two phases, first is control inflammation, next is to control bio-mechanics.

 

Remove Control Inflammation:

Massage & Ice Products:

  • The metal ball is one of my personal favorites.
  • This works great for your arch, less for the ball of the foot.
  • These can help relax the arch or heel ligaments, leading to less pressure in the ball of the foot.
  • Pills, creams and ice will never completely fix your problem alone. What they will do is reduce the pressure on the area.

Best Foot & Ankle Manual Massage Devices:
Best Premium Massage Roller
Most Cost Effective Massage Roller.
Cost Effective Freezable Massage Roller.
Recoup Fitness Cryosphere Cold Massage Roller - 6 Hours Cold Relief - Ice Cup - Myofascial Release- Great for Recovery - Free Rolling Removable Ball - Deep Tissue Massage - Pain Relief - Ice Pack
TheraFlow Foot Massager Roller - Relieve Foot Arch Pain, Plantar Fasciitis, Muscle Aches, Soreness. Stimulates Myofascial Release for Relaxation. Soothes Foot Tension/ Tightness.
Theraband Foot Roller for Foot Pain Relief, Massage Ball Roller for Arch Pain, Plantar Fasciitis Treatment, Heel Spurs Reliever, Tired Feet, Best Foot Massager with Ridges for Self Myofascial Release
Price:
$49.99
$6.95
$13.49
Overview:
Premium freezable metal ball that stays cold for up to 6 hours. Great for plantar fascia, neck, shoulders and calf muscles.
Amazing Price, Great Reviews – Non-Freezable Massage Rolling Stick
Great price and it is freezable. Budget friendly freezable massage roller.
Pros:
Great reviews – near 5 star. Stays cold for a long time with deep penetrating plantar fascia massage. Used by professional athletes. Stays cold for HOURS!
Great for what it does. You roll it back and forth along your plantar fascia massaging the swelling and irritation out. Decreases pain. Thousands of 5 star reviews on Amazon.
Excellent reviews. It massages and ices, so it is a step up over the massage rollers. Near 5 star reviews with >500 reviews.
Cons:
More expensive than some of the other options, but near perfect reviews.
Is not freezable like the other two options. Massaging a sore muscle without the cold sensation can be very painful and render it useless to you if really sore.
It does a great job doing what it is supposed to do. Main downside is that it does not stay cold as long as the premium metal ball.
Important Tips:
Use it with a sock to start (could be too cold). Massaging and icing definitely loosens you up and makes you feel better, but you still have to prevent the pain in the first place. You still need stretching, orthotics and good shoes to prevent the initial damage.
Two things: Without the freezing component, it may be really painful for a very sore arch (So make sure to use ICE also). Also this only reduces pain, it does not stop the cause! You still need good orthotics, shoes and stretching to stop the pain in the first place!
Start with socks at first, especially if you have peripheral neuropathy => don’t freeze your foot! Remember that you still need good orthotics, good shoes and inserts as well as temporary activity reduction.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Foot & Ankle Manual Massage Devices:
Best Premium Massage Roller
Recoup Fitness Cryosphere Cold Massage Roller - 6 Hours Cold Relief - Ice Cup - Myofascial Release- Great for Recovery - Free Rolling Removable Ball - Deep Tissue Massage - Pain Relief - Ice Pack
Price:
$49.99
Overview:
Premium freezable metal ball that stays cold for up to 6 hours. Great for plantar fascia, neck, shoulders and calf muscles.
Pros:
Great reviews – near 5 star. Stays cold for a long time with deep penetrating plantar fascia massage. Used by professional athletes. Stays cold for HOURS!
Cons:
More expensive than some of the other options, but near perfect reviews.
Important Tips:
Use it with a sock to start (could be too cold). Massaging and icing definitely loosens you up and makes you feel better, but you still have to prevent the pain in the first place. You still need stretching, orthotics and good shoes to prevent the initial damage.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Foot & Ankle Manual Massage Devices:
Most Cost Effective Massage Roller.
TheraFlow Foot Massager Roller - Relieve Foot Arch Pain, Plantar Fasciitis, Muscle Aches, Soreness. Stimulates Myofascial Release for Relaxation. Soothes Foot Tension/ Tightness.
Price:
$6.95
Overview:
Amazing Price, Great Reviews – Non-Freezable Massage Rolling Stick
Pros:
Great for what it does. You roll it back and forth along your plantar fascia massaging the swelling and irritation out. Decreases pain. Thousands of 5 star reviews on Amazon.
Cons:
Is not freezable like the other two options. Massaging a sore muscle without the cold sensation can be very painful and render it useless to you if really sore.
Important Tips:
Two things: Without the freezing component, it may be really painful for a very sore arch (So make sure to use ICE also). Also this only reduces pain, it does not stop the cause! You still need good orthotics, shoes and stretching to stop the pain in the first place!
Affiliate Link (Buying through these links will connect you to Amazon):
Best Foot & Ankle Manual Massage Devices:
Cost Effective Freezable Massage Roller.
Theraband Foot Roller for Foot Pain Relief, Massage Ball Roller for Arch Pain, Plantar Fasciitis Treatment, Heel Spurs Reliever, Tired Feet, Best Foot Massager with Ridges for Self Myofascial Release
Price:
$13.49
Overview:
Great price and it is freezable. Budget friendly freezable massage roller.
Pros:
Excellent reviews. It massages and ices, so it is a step up over the massage rollers. Near 5 star reviews with >500 reviews.
Cons:
It does a great job doing what it is supposed to do. Main downside is that it does not stay cold as long as the premium metal ball.
Important Tips:
Start with socks at first, especially if you have peripheral neuropathy => don’t freeze your foot! Remember that you still need good orthotics, good shoes and inserts as well as temporary activity reduction.
Affiliate Link (Buying through these links will connect you to Amazon):

 

Menthol Based Gels:

  • Biofreeze is one of our favorites.
  • These gels have been studied to work 2x as long as ice.
  • This works great for the ball of the foot.
  • Consider using these as options when resting on the couch or going to sleep at night.

Best Foot & Ankle Muscle/Ligament Pain Relief Products
Best & Proven Pain Relieving Gel.
Roll On Version of Biofreeze Gel.
A giant container of value size biofreeze.
Menthol Based Ointment with Hemp Extract
Biofreeze Pain Relief Gel, 4 oz. Tube, Pack of 3 (Packaging May Vary)
Biofreeze Pain Relief Roll-On, 3 oz. Roll-On, Fast Acting, Long Lasting, & Powerful Topical Pain Reliever, Pack of 3 (Packaging May Vary)
Biofreeze Pain Relief Gel, 1 Gallon Pump, Green (Packaging May Vary)
HEMPACTIV Hemp Pain Relief Cream | Hemp + MSM + Arnica + Menthol | Relieve Muscle, Joint & Arthritis Pain | Effective Hemp Pain Cream | 2oz
Price:
$29.99
$26.40
$137.21
$29.99
Overview:
The Proven and Scientifically Published Menthol Based Gel
Same as biofreeze gel, but the roll-on is prefered by some people for their feet, less messy.
8.1 lbs(3.67 kg) of Value Sized Biofreeze!
This is an alternative cream: Basically Biofreeze + hemp extract.
Pros:
Scientifically proven to loosen up and relief pain up to 2x longer than Ice. Less effort than ice and great reviews. 900+ 5 star reviews on Amazon.
The roll-on application of this biofreeze can be easier to apply. Less overall mess.
If you know you already love it and trust the reviews. This is a great value that lasts a long time.
It has great reviews, loved by the all natural crowd. 100s of 5 star reviews with a near perfect rating.
Cons:
Don’t put this on open sores or mucous membranes, it will burn! It can run out quick and doesn’t prevent pain, just helps it.
Not as easy to spread in other areas, main difference is the roll on applicator, same solution.
A gigantic bottle that could fall over and injure you! Seriously this could be too big in some situations.
Basically looks like menthol(active Biofreeze ingredient), but with hemp extract SKYROCKETING the price.
Important Tips:
Menthol is the active ingredient in this and other hemp based creams. It works similar to ice, but once you apply it you can just move on rather than waiting 20 minutes. **Works great to get your through the night if you have pain sleeping**
Roll-on method is best for the bottom of the feet. No other real advantage. Most patients like it prior to bed for easy sleeping without foot pain.
If you know you love it, this stuff works all over the sore areas in your body not just your foot. I have had many people get me to order this for them in the past and LOVED IT!
The hemp extract is almost nothing and likely a marketing gimmick. It’s basically Biofreeze with some hemp extract raising the price.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Foot & Ankle Muscle/Ligament Pain Relief Products
Best & Proven Pain Relieving Gel.
Biofreeze Pain Relief Gel, 4 oz. Tube, Pack of 3 (Packaging May Vary)
Price:
$29.99
Overview:
The Proven and Scientifically Published Menthol Based Gel
Pros:
Scientifically proven to loosen up and relief pain up to 2x longer than Ice. Less effort than ice and great reviews. 900+ 5 star reviews on Amazon.
Cons:
Don’t put this on open sores or mucous membranes, it will burn! It can run out quick and doesn’t prevent pain, just helps it.
Important Tips:
Menthol is the active ingredient in this and other hemp based creams. It works similar to ice, but once you apply it you can just move on rather than waiting 20 minutes. **Works great to get your through the night if you have pain sleeping**
Affiliate Link (Buying through these links will connect you to Amazon):
Best Foot & Ankle Muscle/Ligament Pain Relief Products
Roll On Version of Biofreeze Gel.
Biofreeze Pain Relief Roll-On, 3 oz. Roll-On, Fast Acting, Long Lasting, & Powerful Topical Pain Reliever, Pack of 3 (Packaging May Vary)
Price:
$26.40
Overview:
Same as biofreeze gel, but the roll-on is prefered by some people for their feet, less messy.
Pros:
The roll-on application of this biofreeze can be easier to apply. Less overall mess.
Cons:
Not as easy to spread in other areas, main difference is the roll on applicator, same solution.
Important Tips:
Roll-on method is best for the bottom of the feet. No other real advantage. Most patients like it prior to bed for easy sleeping without foot pain.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Foot & Ankle Muscle/Ligament Pain Relief Products
A giant container of value size biofreeze.
Biofreeze Pain Relief Gel, 1 Gallon Pump, Green (Packaging May Vary)
Price:
$137.21
Overview:
8.1 lbs(3.67 kg) of Value Sized Biofreeze!
Pros:
If you know you already love it and trust the reviews. This is a great value that lasts a long time.
Cons:
A gigantic bottle that could fall over and injure you! Seriously this could be too big in some situations.
Important Tips:
If you know you love it, this stuff works all over the sore areas in your body not just your foot. I have had many people get me to order this for them in the past and LOVED IT!
Affiliate Link (Buying through these links will connect you to Amazon):
Best Foot & Ankle Muscle/Ligament Pain Relief Products
Menthol Based Ointment with Hemp Extract
HEMPACTIV Hemp Pain Relief Cream | Hemp + MSM + Arnica + Menthol | Relieve Muscle, Joint & Arthritis Pain | Effective Hemp Pain Cream | 2oz
Price:
$29.99
Overview:
This is an alternative cream: Basically Biofreeze + hemp extract.
Pros:
It has great reviews, loved by the all natural crowd. 100s of 5 star reviews with a near perfect rating.
Cons:
Basically looks like menthol(active Biofreeze ingredient), but with hemp extract SKYROCKETING the price.
Important Tips:
The hemp extract is almost nothing and likely a marketing gimmick. It’s basically Biofreeze with some hemp extract raising the price.
Affiliate Link (Buying through these links will connect you to Amazon):

 

Massage Sticks:

  • These can work great for loosening your muscles.
  • This is means for your hamstring and calf muscles. This can loosen the ankle tightness putting pressure on the ball of your foot.
  • This allows less tightness and pressure on the ball of your foot.

Leg & Calf Muscle Massage Roller Sticks:
Best Overall Muscle Massage Stick
Best Cost Effective Massage Roller.
Best & Most Affordable Foot Massage Unit
Tiger Tail Massage Stick, Classic 18 Inch, Massage Therapy on The Go, Relieve Sore Muscles, Foam Roller Prevent Injury, Speed Recovery, Improve Mobility, Massage Therapy Tool (FFP)
Top Rated Muscle Roller Massage Stick: A Sports Body Massager Tool-Release Myofascial Trigger Points, Reduce Muscle Soreness, Tightness, Leg Cramps & Back Pain, Rub Muscle for Relief & Recovery
TISSCARE Shiatsu Calf Foot Massager Machine with Heat Leg Massager, Deep-Kneading for Tired Calf Leg Arm Plantar Fasciitis Neuropathy
Price:
$29.95
$8.49
Price not available
Overview:
This is a great option because hair or skin never gets pinched between the wheels. Softer interface.
Great option for an amazing cost. Not as sturdy and comfortable as the tiger tail.
A well reviewed foot massage unit.
Pros:
Best reviews. Hair and skin cannot get pinched. Almost instantly makes you less tender and more flexible. This is a professional grade massage roller.
Amazing reviews for the price point. It essentially does the same job. Muscles feel great afterward. Same overall benefit.
Amazing reviews averaging almost 5 stars. Reasonable price compared to most other units. Relieves swelling and inflammation in your feet naturally.
Cons:
If truly injured (break or tear) this won’t fix your pain. But no real downsides as far as what a massage roller does. Reviews are near perfect.
Wheels and handles can come loose. As a result it can gap and pinch skin and leg hairs. Not as durable as the other roller recommended here.
A more expensive version of manual and ice massage. The extra $ is basically to remove the manual labor yourself if you are OK with that!
Important Tips:
Studies show how effective massage rollers are: Use for 30-60 seconds to loosen up tight muscles, and then you can stretch further short term(1-2 hrs). Great for calf, hamstring, thight and IT band muscle stretching.
Same as for the more expensive one. Studies show the real benefits appear in 30-60 seconds per muscle => less sore and more flexible. That is the time to take advantage and play sports/stay loose. Very proven results.
This can actually help loosen up your calf muscles and foot muscles for a better stretch. So take advantage! You will be less sore and more flexible, but the results disappear after 1-2 hours or so!
Affiliate Link (Buying through these links will connect you to Amazon):
Leg & Calf Muscle Massage Roller Sticks:
Best Overall Muscle Massage Stick
Tiger Tail Massage Stick, Classic 18 Inch, Massage Therapy on The Go, Relieve Sore Muscles, Foam Roller Prevent Injury, Speed Recovery, Improve Mobility, Massage Therapy Tool (FFP)
Price:
$29.95
Overview:
This is a great option because hair or skin never gets pinched between the wheels. Softer interface.
Pros:
Best reviews. Hair and skin cannot get pinched. Almost instantly makes you less tender and more flexible. This is a professional grade massage roller.
Cons:
If truly injured (break or tear) this won’t fix your pain. But no real downsides as far as what a massage roller does. Reviews are near perfect.
Important Tips:
Studies show how effective massage rollers are: Use for 30-60 seconds to loosen up tight muscles, and then you can stretch further short term(1-2 hrs). Great for calf, hamstring, thight and IT band muscle stretching.
Affiliate Link (Buying through these links will connect you to Amazon):
Leg & Calf Muscle Massage Roller Sticks:
Best Cost Effective Massage Roller.
Top Rated Muscle Roller Massage Stick: A Sports Body Massager Tool-Release Myofascial Trigger Points, Reduce Muscle Soreness, Tightness, Leg Cramps & Back Pain, Rub Muscle for Relief & Recovery
Price:
$8.49
Overview:
Great option for an amazing cost. Not as sturdy and comfortable as the tiger tail.
Pros:
Amazing reviews for the price point. It essentially does the same job. Muscles feel great afterward. Same overall benefit.
Cons:
Wheels and handles can come loose. As a result it can gap and pinch skin and leg hairs. Not as durable as the other roller recommended here.
Important Tips:
Same as for the more expensive one. Studies show the real benefits appear in 30-60 seconds per muscle => less sore and more flexible. That is the time to take advantage and play sports/stay loose. Very proven results.
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Leg & Calf Muscle Massage Roller Sticks:
Best & Most Affordable Foot Massage Unit
TISSCARE Shiatsu Calf Foot Massager Machine with Heat Leg Massager, Deep-Kneading for Tired Calf Leg Arm Plantar Fasciitis Neuropathy
Price:
Price not available
Overview:
A well reviewed foot massage unit.
Pros:
Amazing reviews averaging almost 5 stars. Reasonable price compared to most other units. Relieves swelling and inflammation in your feet naturally.
Cons:
A more expensive version of manual and ice massage. The extra $ is basically to remove the manual labor yourself if you are OK with that!
Important Tips:
This can actually help loosen up your calf muscles and foot muscles for a better stretch. So take advantage! You will be less sore and more flexible, but the results disappear after 1-2 hours or so!
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Ball of the Foot Stress Relief.

  • The key is to prevent future pain.
  • If you can get rid of the pain and swelling, this will let you start walking normally.
  • If you can walk normally, the vast majority of your pain should gradually start to go away.
  • This means proper cushion, proper stability and pressure relief from the front of your foot.
  • This will relieve pressure from your big toe, your 2nd toe, your Morton’s neuroma, your plantar plate, hammer toes and joint capsules.

 

Best Metatarsalgia Shoes:

  • Getting a great supportive pair of shoes will make sure that there is pressure removed from the ball of your foot.
  • This is especially important if you have a metatarsalgia, a Morton’s neuroma, 2nd metatarsal overload syndrome and capsulitis!
  • Consider shoes combined with a good supportive orthotic for best pain relief!
  • The following link will show you what our favorites are.

Best Podiatrist Recommended Shoes

 

Best Ball of the Foot Insoles:

  • These are our recommended orthotics & insoles.
  • There are different types for different shoes.
  • Women’s shoes usually need a less bulky orthotic, but allow for less correction.
  • A full length orthotic requires a running shoe, boot or comfortable walking/dress shoe.

 

Best Full Length Orthotics:

  • Full length orthotics are the most recommended type for ball of the foot pain.
  • Be aware that if they are too uncomfortable, it might be worth starting with a less corrective pair.
  • Eventually you can then work your way up to these.

Best Medium to Heavy Duty Heel Pain Orthotics:
Best Overall Orthotic For Everything (Medium Thick Fit)
Best Heavy Duty Orthotic (Thickest Fit)
Best SOFTER Choice For Sensitive Feet (Medium Thick Fit)
Powerstep Pinnacle Plus Met Insoles, Red/Blue
Powerstep Pinnacle Maxx Orthotic Insole Shoe Inserts, Workout Gear for Home Workou, Maroon, Men's 10-10.5, Women's 12
Plantar Fasciitis Arch Support Insoles for Men and Women Shoe Inserts - Orthotic Inserts - Flat Feet Foot - Running Athletic Gel Shoe Insoles - Orthotic Insoles for Arch Pain High Arch - Boot Insoles
Price:
Price not available
$40.00
$19.99
Overview:
These work best in shoes with laces and running shoes. Not good for dress shoes or women’s cute shoes.
Biggest and most corrective option. Only use for running shoes or work boots. Not cute shoes.
These are full length inserts, but softer. Great if you can’t tolerate the firmer ones. Best for very sore and sensitive feet.
Pros:
Pretty much guaranteed to help you if it fits in your shoes and you give it 2 weeks to get used to. 5,000+ amazon reviews, great track record.
My personal favorite, but not for everyone. Amazing reviews over 3,500. But not for everyone. Only for bigger shoes that can fit them
They are softer and the initial break in time is AMAZING. But longer term benefits are less. >500 Almost 5 star amazon rating.
Cons:
Do not wear these in cute or dress shoes!
Bigger and bulkier than all the other ones. You will be dissappointed if you have a cute women’s shoe or dress shoe. This is meant for running shoes and boots.
Great to start with, but don’t correct long term as much as the other ones.
Crucial Tips:
Ease in to these, 1-2hrs a day. They are like braces for your teeth, they suck at the beginning! But they will make your feet pain free as 1-2 weeks go by. Don’t give up on them after 1 or 2 days. Everyone feels off at the beginning!
This has the most correction, but hardest break in time! IF SENSITIVE, USE A SOFTER PAIR FIRST! But if you get these, you must break them in. Give it 1-2 hours a day, but then you will start to have excellent results. The bad reviews are all people who couldn’t fit it into their shoes and gave up too quickly. You have been WARNED!
If you are very sore, TRY THESE FIRST! These are easiest to break in with initially. If you are very sore and rigid, don’t use the heavy duty ones to start with.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Medium to Heavy Duty Heel Pain Orthotics:
Best Overall Orthotic For Everything (Medium Thick Fit)
Powerstep Pinnacle Plus Met Insoles, Red/Blue
Price:
Price not available
Overview:
These work best in shoes with laces and running shoes. Not good for dress shoes or women’s cute shoes.
Pros:
Pretty much guaranteed to help you if it fits in your shoes and you give it 2 weeks to get used to. 5,000+ amazon reviews, great track record.
Cons:
Do not wear these in cute or dress shoes!
Crucial Tips:
Ease in to these, 1-2hrs a day. They are like braces for your teeth, they suck at the beginning! But they will make your feet pain free as 1-2 weeks go by. Don’t give up on them after 1 or 2 days. Everyone feels off at the beginning!
Affiliate Link (Buying through these links will connect you to Amazon):
Best Medium to Heavy Duty Heel Pain Orthotics:
Best Heavy Duty Orthotic (Thickest Fit)
Powerstep Pinnacle Maxx Orthotic Insole Shoe Inserts, Workout Gear for Home Workou, Maroon, Men's 10-10.5, Women's 12
Price:
$40.00
Overview:
Biggest and most corrective option. Only use for running shoes or work boots. Not cute shoes.
Pros:
My personal favorite, but not for everyone. Amazing reviews over 3,500. But not for everyone. Only for bigger shoes that can fit them
Cons:
Bigger and bulkier than all the other ones. You will be dissappointed if you have a cute women’s shoe or dress shoe. This is meant for running shoes and boots.
Crucial Tips:
This has the most correction, but hardest break in time! IF SENSITIVE, USE A SOFTER PAIR FIRST! But if you get these, you must break them in. Give it 1-2 hours a day, but then you will start to have excellent results. The bad reviews are all people who couldn’t fit it into their shoes and gave up too quickly. You have been WARNED!
Affiliate Link (Buying through these links will connect you to Amazon):
Best Medium to Heavy Duty Heel Pain Orthotics:
Best SOFTER Choice For Sensitive Feet (Medium Thick Fit)
Plantar Fasciitis Arch Support Insoles for Men and Women Shoe Inserts - Orthotic Inserts - Flat Feet Foot - Running Athletic Gel Shoe Insoles - Orthotic Insoles for Arch Pain High Arch - Boot Insoles
Price:
$19.99
Overview:
These are full length inserts, but softer. Great if you can’t tolerate the firmer ones. Best for very sore and sensitive feet.
Pros:
They are softer and the initial break in time is AMAZING. But longer term benefits are less. >500 Almost 5 star amazon rating.
Cons:
Great to start with, but don’t correct long term as much as the other ones.
Crucial Tips:
If you are very sore, TRY THESE FIRST! These are easiest to break in with initially. If you are very sore and rigid, don’t use the heavy duty ones to start with.
Affiliate Link (Buying through these links will connect you to Amazon):

 

Best Dress Shoe Orthotics:

  • These are a stronger option for shoes with tight dress shoes.
  • Just be aware that less corrective orthotics & tight shoes are usually not a good combination.

Best Dress Shoe Orthotics:
Best Fitting Dress Shoe Orthotic (3/4″)
Best Full Length Dress Orthotic.
Powerstep Signature Dress 3/4-Length Insoles – Dress Shoe Insoles for Men and Women
Powerstep Signature Dress Full-Length Insoles for Men and Women
Price:
Price not available
Price not available
Overview:
This is my top choice due to best fit. It is a little less supportive than full length, but fit is the key in dress shoes!
Best option if you can fit a full length orthotic. This does give you most control.
Pros:
Excellent overall fit. This will fit in almost every dress shoe. Excellent reviews and reasonable cost overall. Can’t go wrong in most cases.
Great color dress option. Not the most corrective, but very color and dress appropriate. Great Reviews. Better correction and relief than the 3/4″ length.
Cons:
Less correction than full length and heavy duty orthotics.
These can have a poor fit in in some shoes. If you have tight shoes, DO NOT BUY the full length orthotic! You have been warned.
Crucial Tips:
If you haven’t used dress orthotics before, get this one and avoid poor fit. If you wear dress shoes every day with room, the full length might give you more support.
This is will work great in most men’s shoes that are not pointy. If you have a rounded toe box, this will probably work well. If a tight shoe go with the 3/4″ length.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Dress Shoe Orthotics:
Best Fitting Dress Shoe Orthotic (3/4″)
Powerstep Signature Dress 3/4-Length Insoles – Dress Shoe Insoles for Men and Women
Price:
Price not available
Overview:
This is my top choice due to best fit. It is a little less supportive than full length, but fit is the key in dress shoes!
Pros:
Excellent overall fit. This will fit in almost every dress shoe. Excellent reviews and reasonable cost overall. Can’t go wrong in most cases.
Cons:
Less correction than full length and heavy duty orthotics.
Crucial Tips:
If you haven’t used dress orthotics before, get this one and avoid poor fit. If you wear dress shoes every day with room, the full length might give you more support.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Dress Shoe Orthotics:
Best Full Length Dress Orthotic.
Powerstep Signature Dress Full-Length Insoles for Men and Women
Price:
Price not available
Overview:
Best option if you can fit a full length orthotic. This does give you most control.
Pros:
Great color dress option. Not the most corrective, but very color and dress appropriate. Great Reviews. Better correction and relief than the 3/4″ length.
Cons:
These can have a poor fit in in some shoes. If you have tight shoes, DO NOT BUY the full length orthotic! You have been warned.
Crucial Tips:
This is will work great in most men’s shoes that are not pointy. If you have a rounded toe box, this will probably work well. If a tight shoe go with the 3/4″ length.
Affiliate Link (Buying through these links will connect you to Amazon):

 

Best 3/4 Length Orthotics:

  • These may be a good option for ball of the foot if the full length orthotics are too tight or too uncomfortable.

Best Flat Shoe (Non-Lace Up) Orthotics:
Best Overall 3/4″ length option. (Not Heavy Duty, But Fit Focused)
Best Choice For Tight Women’s Shoes or High Heels..
Thin Arch Support Shoe Orthotic Inserts for Women and Men by Powerstep, SlimTech 3/4 Length, Original Cushioning Shoe Insoles, Relieves Plantar Facsiitis, All Arch Types, Foot, Heel and Knee Pain
Powerstep SlenderFit Women's Fashion Orthotic High Heel Insole
Price:
Price not available
Price not available
Overview:
Great 3/4″ choice. These work great in every shoe without laces. Not meant for heavy duty correction.
These are the best fitting for the most narrow shoes. Some but not great correction.
Pros:
Excellent fit, they are reliable with excellent reviews. You are going to be happy with these, just never SUPER happy because they don’t correct as much.
They will fit in even the tightest shoes! Guaranteed to make you feel better, but you know what you are getting in a tight shoes. Great reviews and price.
Cons:
They are not super corrective. In some cases its like trying to using a 2 seat car to haul gravel. It looks and feels great but does
At the end of the day high heels and slender orthotics help, but never cure all your pain. Make the best of a painful shoe!
Crucial Tips:
These have a faster break in period than the heavy duty type. If after a few weeks
**WARNING***: If your shoe almost just barely fits onto your foot, this WILL NOT FIT! Be aware, it still needs a small amount of space to fit.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Flat Shoe (Non-Lace Up) Orthotics:
Best Overall 3/4″ length option. (Not Heavy Duty, But Fit Focused)
Thin Arch Support Shoe Orthotic Inserts for Women and Men by Powerstep, SlimTech 3/4 Length, Original Cushioning Shoe Insoles, Relieves Plantar Facsiitis, All Arch Types, Foot, Heel and Knee Pain
Price:
Price not available
Overview:
Great 3/4″ choice. These work great in every shoe without laces. Not meant for heavy duty correction.
Pros:
Excellent fit, they are reliable with excellent reviews. You are going to be happy with these, just never SUPER happy because they don’t correct as much.
Cons:
They are not super corrective. In some cases its like trying to using a 2 seat car to haul gravel. It looks and feels great but does
Crucial Tips:
These have a faster break in period than the heavy duty type. If after a few weeks
Affiliate Link (Buying through these links will connect you to Amazon):
Best Flat Shoe (Non-Lace Up) Orthotics:
Best Choice For Tight Women’s Shoes or High Heels..
Powerstep SlenderFit Women's Fashion Orthotic High Heel Insole
Price:
Price not available
Overview:
These are the best fitting for the most narrow shoes. Some but not great correction.
Pros:
They will fit in even the tightest shoes! Guaranteed to make you feel better, but you know what you are getting in a tight shoes. Great reviews and price.
Cons:
At the end of the day high heels and slender orthotics help, but never cure all your pain. Make the best of a painful shoe!
Crucial Tips:
**WARNING***: If your shoe almost just barely fits onto your foot, this WILL NOT FIT! Be aware, it still needs a small amount of space to fit.
Affiliate Link (Buying through these links will connect you to Amazon):

 

Get A Great Dynamic Stretch:

  • It is possible to stretch on your own, but these products can also really help!
  • Personally I have the stationary block set up in my kitchen to stretch every day multiple times while getting my coffee!
  • This will take pressure off of the ball of your foot.

Best Standing Foot & Ankle Stretching Devices:
Best Premium Plantar Fascia Stretching Device.
Best Budget Plantar Fascia Stretching Stretch Device.
Best Stationary Calf Stretching Device.
Best Hamstring Stretching Device
Premium Quality Wood Calf Stretcher & Foot Rocker - Achilles Tendonitis, Plantar Fasciitis, Shin Splint, Tight Calves, Arch & Heel Pain Relief - Ankle Wedge for Mobility, Flexibility, Range of Motion
North American Healthcare Foot Rocker Blue -Optimal Foot Position for Flexibility, Plantar Fasciitis, Achilles tendonitis, and other Chronic Conditions
Liberty Imports Professional Wooden Slant Board, Adjustable Incline Calf Stretch Slantboard with Full Non-Slip Surface, 16 inches x 12.5 inches, 5 Positions (350 LB Capacity)
IdealStretch Original Hamstring Stretching Device with Instruction Card - Ideal Leg Stretcher, No Need for A Stretching Partner, Maintains Proper Hip Orientation - Patented Leg Stretching Machine
Price:
$34.95
$16.96
$55.00
$56.95
Overview:
Great Stretching Device While Standing. (4.9 Amazon Rating)
Plastic and Lighter Plantar Fascia & Achilles Stretching Device.
Premium Best Rated Wood Ankle Stretch Device.
Uses gravity to stretch your hamstring for you. Great reviews and track record.
Pros:
Very sturdy and durable. Great bottom grip and weight so it won’t slide on you. Perfect 5 star review on Amazon.
Amazing cost, still works and 1,300+ 5 star reviews. Works great overall and gives you the same stretch.
Near perfect 4.8 star review on Amazon. Great sturdy device that stretches your calf and hamstring. All you have to do is lean forward. Can be very effective.
Reviews on Amazon are >4.5 overall with hundreds of reviews. It uses gravity to stretch for you, allows you to also use your hips. Gets great results.
Cons:
More expensive and built like a tank = more weight. If you can’t balance well or support yourself it could be dangerous.
The plastic and less bulk/grip makes it more dangerous to slip. Less premium feel to it.
Nothing wrong with the product, as the reviews suggest, but at the end of the day you can do this stuff yourself (just a little bit harder).
These are stretches that you realistically can do on your own. If budget is tight, this is not worth it. If you need help with hamstring stretching, it can make all the difference.
Important Tips:
Make sure you can balance yourself well against a counter/railing. Do only one foot at a time to prevent falling. Uses your body weight to stretch for you.
Even more important to balance yourself well with this device, make sure you don’t injure yourself with this thing! Still gives you a great stretch to the area.
Make sure you balance yourself on a counter/railing. You need to keep up with this daily at least 15-30 second x 3 or so per morning. It doesn’t stretch for you!
Need to do 3-5 stretches per day 15-30 seconds. You should notice a massive difference to knee and hamstring tightness. You can massage roll ahead to time for better results for 30-60 seconds.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Standing Foot & Ankle Stretching Devices:
Best Premium Plantar Fascia Stretching Device.
Premium Quality Wood Calf Stretcher & Foot Rocker - Achilles Tendonitis, Plantar Fasciitis, Shin Splint, Tight Calves, Arch & Heel Pain Relief - Ankle Wedge for Mobility, Flexibility, Range of Motion
Price:
$34.95
Overview:
Great Stretching Device While Standing. (4.9 Amazon Rating)
Pros:
Very sturdy and durable. Great bottom grip and weight so it won’t slide on you. Perfect 5 star review on Amazon.
Cons:
More expensive and built like a tank = more weight. If you can’t balance well or support yourself it could be dangerous.
Important Tips:
Make sure you can balance yourself well against a counter/railing. Do only one foot at a time to prevent falling. Uses your body weight to stretch for you.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Standing Foot & Ankle Stretching Devices:
Best Budget Plantar Fascia Stretching Stretch Device.
North American Healthcare Foot Rocker Blue -Optimal Foot Position for Flexibility, Plantar Fasciitis, Achilles tendonitis, and other Chronic Conditions
Price:
$16.96
Overview:
Plastic and Lighter Plantar Fascia & Achilles Stretching Device.
Pros:
Amazing cost, still works and 1,300+ 5 star reviews. Works great overall and gives you the same stretch.
Cons:
The plastic and less bulk/grip makes it more dangerous to slip. Less premium feel to it.
Important Tips:
Even more important to balance yourself well with this device, make sure you don’t injure yourself with this thing! Still gives you a great stretch to the area.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Standing Foot & Ankle Stretching Devices:
Best Stationary Calf Stretching Device.
Liberty Imports Professional Wooden Slant Board, Adjustable Incline Calf Stretch Slantboard with Full Non-Slip Surface, 16 inches x 12.5 inches, 5 Positions (350 LB Capacity)
Price:
$55.00
Overview:
Premium Best Rated Wood Ankle Stretch Device.
Pros:
Near perfect 4.8 star review on Amazon. Great sturdy device that stretches your calf and hamstring. All you have to do is lean forward. Can be very effective.
Cons:
Nothing wrong with the product, as the reviews suggest, but at the end of the day you can do this stuff yourself (just a little bit harder).
Important Tips:
Make sure you balance yourself on a counter/railing. You need to keep up with this daily at least 15-30 second x 3 or so per morning. It doesn’t stretch for you!
Affiliate Link (Buying through these links will connect you to Amazon):
Best Standing Foot & Ankle Stretching Devices:
Best Hamstring Stretching Device
IdealStretch Original Hamstring Stretching Device with Instruction Card - Ideal Leg Stretcher, No Need for A Stretching Partner, Maintains Proper Hip Orientation - Patented Leg Stretching Machine
Price:
$56.95
Overview:
Uses gravity to stretch your hamstring for you. Great reviews and track record.
Pros:
Reviews on Amazon are >4.5 overall with hundreds of reviews. It uses gravity to stretch for you, allows you to also use your hips. Gets great results.
Cons:
These are stretches that you realistically can do on your own. If budget is tight, this is not worth it. If you need help with hamstring stretching, it can make all the difference.
Important Tips:
Need to do 3-5 stretches per day 15-30 seconds. You should notice a massive difference to knee and hamstring tightness. You can massage roll ahead to time for better results for 30-60 seconds.
Affiliate Link (Buying through these links will connect you to Amazon):

 

Best Orthotics for plantar fasciitis mens womens

Best Podiatrist Recommended Shoes