Pain in the ball of your foot from exercise can result from a variety of factors such as turf toe, metatarsalgia, a stress fracture or plantar fasciitis. Some pain in the ball of your foot can be treated with simple at-home exercises and massage, but other serious cases may result in injuries and chronic conditions. Severe pain in the ball of your foot should be treated by a medical professional to prevent any long-term foot damage or disability.
Shoes
Foot pain is commonly a result of poorly fitted shoes, existing injuries or overuse. Shoes that fit properly provide support for the ball of the foot and ankle along with allowing adequate room for the ball of your foot and your toes. Routinely replacing your exercise shoes allows the soles of the shoes to give protection and cushioning during exercise. You can also insert orthotics or metatarsal pads to relieve pain and reduce pressure felt on the ball of the foot.
Home Treatment
You can perform various at-home exercises to prevent or treat ball of foot pain. Standing stretches, for example, are a weight bearing exercise that can stretch the calf muscles, ankle, heel and ball of foot. Another exercise involves squeezing your toes to strengthen the toes and muscles in the ball of your foot. An additional at-home treatment option includes the RICE method with rest, ice, compression and elevation.
Massage
Massage and self myofascial release can be used to reduce pain and inflammation in the ball of your foot. You can use a tennis ball or another round ball to massage the bottom of your feet. Roll the ball on your foot while applying light pressure for about two minutes. Work the entire bottom of the foot including the ball, arch and heel. You can also give yourself a foot massage by starting at your toes and working your thumbs in a circular motion as you work down to the heel.
Specialists
If at-home exercises and massage treatments don't relieve pain in the ball of your foot in one to two weeks, you should see your doctor for advanced treatment options. Also, call your doctor immediately if you have any sudden, severe pain or any bruising or deformity occurs or redness or swelling occurs). Podiatrists can also prescribe personalized orthotic insoles to reduce ball of foot pain.
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