Pain in the top of the foot

You can usually ease pain in the top of your foot by resting and raising your foot, using an ice pack and taking painkillers.

Causes of pain in the top of your foot include exercising, like running, wearing tight shoes and conditions such as osteoarthritis.

Pain in the top of your foot is often caused by exercising, especially if it involves running, kicking or jumping.

It may also be caused by wearing shoes that are too tight and some conditions, like gout.

Do not try to diagnose the cause of the pain yourself.

If you think you have broken your foot or any toes, do not try to treat it yourself. Contact 111 to find out what to do.

If you are not sure how bad an injury to the top of your foot is or what's causing pain, you should ask for medical advice first.

If you're sure that you have not seriously damaged your foot, such as breaking your ankle or toe, you can usually treat foot pain yourself.

• rest and raise your foot when you can

• put an ice pack (or bag of frozen peas in a towel) on the painful area for up to 20 minutes every 2 to 3 hours

• wear shoes with plenty of room for your feet, which have a low heel and soft sole

• use soft insoles or pads you put in your shoes

• try to lose weight if you're overweight

• try regular gentle stretching exercises of your foot and ankle

• use painkillers such as paracetamol or ibuprofen gel (or ibuprofen tablets if needed)

• do not do any sports or other activity that you think is causing the pain

• do not walk or stand for a long time

• do not wear high heels or tight or pointy shoes

You can ask a pharmacist for advice about:

• the best painkiller to take
• insoles and pads for your shoes
• whether you need to see a GP

• pain in the top of your foot is stopping you doing normal activities
• the pain is getting worse or keeps coming back
• the pain has not improved after treating it at home for 2 weeks
• you have any tingling or loss of sensation in your foot
• you have diabetes and foot pain – foot problems can be more serious if you have diabetes

Refer yourself for back or joint help

In many areas you may be able to get help, such as physiotherapy, from NHS community musculoskeletal (MSK) services without needing a referral from a GP.

Get NHS help for back or joint problems