How to Treat Pain at the Top of the Foot

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Ouch! Foot pain is the worst. Unlike say a finger or a hand injury, with foot pain you still have to keep walking around and using your foot as you go about your day. If you have pain on top of your foot, like from a foot injury or tendonitis in the foot, that can be especially bothersome. Fortunately, there are things you can do to treat pain on top of your foot so you start feeling better.

Question 1 of 6:

How do you stretch the top of your foot?

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    Take a seat in a chair and place the foot you want to stretch across your other knee. Grip your heel with 1 hand to brace your foot, then slowly push your big toe down with your other hand until you feel a stretch along the top of your foot. Hold the stretch for about 15-30 seconds and then release it. You can repeat the exercise 2-4 times to get a good stretch. [1]
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    Stand holding onto a wall or counter to help yourself balance. Curl the toes of the foot you want to stretch and place the top of your foot on the floor. Slowly bend your knee and lean forward until you feel a stretch on the top of your foot. Hold the stretch for 3-5 seconds and repeat the motion 10-25 times. [2]
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Question 2 of 6:

Can you sprain the top of your foot?

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    There are a ton of bones and ligaments in your foot, and if you land awkwardly and stretch or tear a ligament, it can cause a sprain. The classic symptoms of a sprain are pain and tenderness near the arch of your foot, which can also be felt on the sides or top of your foot. If you think you have a foot sprain, visit your doctor to get an x-ray to see how severe it is and what your treatment options are. [3]
Question 3 of 6:

How can you tell if you broke the top of your foot?

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    If you broke the top of your foot, your symptoms can vary slightly depending on how severe the damage is. Generally, you’ll have some swelling and bruising on the top of your foot. The area will also be super tender and may hurt more whenever you try to walk on it. If you think you broke your foot, go to a hospital for treatment. [4]
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    A serious broken bone, also known as a fracture, may cause the top of your foot to look deformed or like there’s a bump beneath the skin. You’ll also likely experience super intense pain that feels like your foot is throbbing and prevents you from putting any weight on it. Get to a doctor as soon as possible for medical treatment. [5]
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Question 4 of 6:

When should you go to the doctor for pain on top of your foot?

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    Severe pain and swelling is a sign of a possible fracture or serious foot injury. Go to a doctor as soon as you can to have your foot examined to find out what the issue is. Your doctor will be able to prescribe medications and recommend treatments that can help you deal with your foot pain. [6]
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    If you have an open sore or wound that won’t heal properly, it could be a sign of a serious injury or an underlying medical condition. Additionally, if there’s redness, oozing pus, or you have a fever over 100 F (37.8 C), it could be a sign of infection, which needs prompt medical attention. Seriously, infections aren’t anything to play around with. They could lead to other serious problems, so get to a doctor quickly. [7]
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    Difficulty walking or standing on your foot could be a sign of an underlying medical condition or a hidden injury. Even if your foot looks fine or you don’t recall hurting it, if you can’t walk on it, you need to go see a doctor. They’ll be able to examine it and run tests to find out what the problem is. [8]
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Question 5 of 6:

What causes pain on top of your foot?

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    Usually, mild to moderate pain will clear up after a few weeks. A doctor will likely recommend that you rest your foot, ice it for 20 minutes at a time every 2-3 hours, and take some OTC pain meds. However, if the pain is so severe that you can’t walk or it doesn’t improve after 2 weeks, see your doctor. They’ll be able to run tests and get to the bottom of it. [9]
Question 6 of 6:

How do I know if I have extensor tendonitis?

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    The tendons that run along the top of your foot can become inflamed and painful. When that happens, it becomes a medical condition known as extensor tendonitis. If you have extensor tendonitis, your foot may start to feel better when you rest it but will start hurting you again when you’re active and walking around. See your doctor so they can examine your foot and run some tests to find out what the problem is. [10]
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Expert Q&A

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  • Question
    What's an easy way to stretch my foot?
    Neal Blitz, DPM, FACFAS
    Board Certified Podiatrist
    Dr. Neal Blitz is a Podiatrist and Foot & Ankle Surgeon who runs private practices in New York City and in Beverly Hills, California. Dr. Blitz is “The Bunion King®” and is the creator of the Bunionplasty® Procedure (plastic surgery for bunions) which has revolutionized bunion surgery. He has over 17 years of podiatric experience and specializes in minimally invasive foot and ankle surgery. Dr. Blitz received his DPM from the New York College of Podiatric Medicine, then completed a residency focused on Elective & Reconstructive Foot & Ankle Surgery at the Swedish Medical Center, and was awarded an AO Trauma fellowship in Dresden, Germany, focused on trauma and reconstructive techniques. He is board certified in Foot Surgery and Reconstructive Rearfoot & Ankle Surgery and is also a Diplomate of the American Board of Foot & Ankle Surgery and a fellow of the American College of Foot & Ankle Surgeons (FACFAS).
    Neal Blitz, DPM, FACFAS
    Board Certified Podiatrist
    Expert Answer
    One thing you can do is sit down and raise your foot up. Then, point your toes forward and try to spell out the alphabet. Make the shape of each of each letter with your toes by tracing them out in the air. This will do a really good job of stretching your foot and ankle out.
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  • Question
    How can I tell for sure if my foot is fractured?
    Neal Blitz, DPM, FACFAS
    Board Certified Podiatrist
    Dr. Neal Blitz is a Podiatrist and Foot & Ankle Surgeon who runs private practices in New York City and in Beverly Hills, California. Dr. Blitz is “The Bunion King®” and is the creator of the Bunionplasty® Procedure (plastic surgery for bunions) which has revolutionized bunion surgery. He has over 17 years of podiatric experience and specializes in minimally invasive foot and ankle surgery. Dr. Blitz received his DPM from the New York College of Podiatric Medicine, then completed a residency focused on Elective & Reconstructive Foot & Ankle Surgery at the Swedish Medical Center, and was awarded an AO Trauma fellowship in Dresden, Germany, focused on trauma and reconstructive techniques. He is board certified in Foot Surgery and Reconstructive Rearfoot & Ankle Surgery and is also a Diplomate of the American Board of Foot & Ankle Surgery and a fellow of the American College of Foot & Ankle Surgeons (FACFAS).
    Neal Blitz, DPM, FACFAS
    Board Certified Podiatrist
    Expert Answer
    You can't without visiting a doctor and getting some tests done. However, if you've just experienced any kind of trauma or you injured your foot and you have pain followed by swelling, the odds are good that you've fractured your foot.
    Thanks! We're glad this was helpful.
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  • Question
    What is a stress fracture?
    Neal Blitz, DPM, FACFAS
    Board Certified Podiatrist
    Dr. Neal Blitz is a Podiatrist and Foot & Ankle Surgeon who runs private practices in New York City and in Beverly Hills, California. Dr. Blitz is “The Bunion King®” and is the creator of the Bunionplasty® Procedure (plastic surgery for bunions) which has revolutionized bunion surgery. He has over 17 years of podiatric experience and specializes in minimally invasive foot and ankle surgery. Dr. Blitz received his DPM from the New York College of Podiatric Medicine, then completed a residency focused on Elective & Reconstructive Foot & Ankle Surgery at the Swedish Medical Center, and was awarded an AO Trauma fellowship in Dresden, Germany, focused on trauma and reconstructive techniques. He is board certified in Foot Surgery and Reconstructive Rearfoot & Ankle Surgery and is also a Diplomate of the American Board of Foot & Ankle Surgery and a fellow of the American College of Foot & Ankle Surgeons (FACFAS).
    Neal Blitz, DPM, FACFAS
    Board Certified Podiatrist
    Expert Answer
    It's a type of injury where the bone isn't completely broken into shards. So, picture a number 2 pencil with a bit of paint on it and you bent it a little without breaking the pencil, the paint would crack. That's a stress fracture.
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      Warnings

      • Don’t take any medications to treat your foot pain without first talking to your doctor to make sure they’re safe for you.
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      References

      1. ↑ https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=bo1628
      2. ↑ https://www.health.harvard.edu/staying-healthy/exercises-and-stretches-for-foot-health
      3. ↑ https://medlineplus.gov/ency/patientinstructions/000652.htm
      4. ↑ https://patient.info/foot-care/heel-and-foot-pain-plantar-fasciitis/metatarsal-fractures
      5. ↑ https://patient.info/foot-care/heel-and-foot-pain-plantar-fasciitis/metatarsal-fractures
      6. ↑ https://medlineplus.gov/ency/patientinstructions/000571.htm
      7. ↑ https://www.mayoclinic.org/symptoms/foot-pain/basics/when-to-see-doctor/sym-20050792
      8. ↑ https://www.nhs.uk/conditions/foot-pain/pain-in-the-top-of-the-foot/
      9. ↑ https://www.nhs.uk/conditions/foot-pain/pain-in-the-top-of-the-foot/
      1. ↑ https://www.aafp.org/afp/2009/1115/p1107.html
      2. ↑ Neal Blitz, DPM, FACFAS. Board Certified Podiatrist. Expert Interview. 22 April 2020.

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