What’s Causing Pain on the Top of My Foot?

Foot pain doesn’t always hit the heel or arch. Sometimes, it shows up right on top of your foot—and that can be just as frustrating. Whether it hurts to walk, stand, or even rest, this kind of pain can really slow you down.

So what’s going on up there?

At Pomona Valley Podiatry, we help people every day figure out what’s behind their foot pain and get them the right treatment. Let’s walk through the most common reasons the top of your foot might be hurting—and what you can do about it.

1. Extensor Tendonitis

This is one of the most common causes of top-of-foot pain. Your extensor tendons run along the top of your foot and help lift your toes when you walk.

If these tendons get inflamed—often from tight shoes, overuse, or poor foot posture—you might feel:

• A burning or aching pain along the top of your foot

• Soreness that worsens with activity and improves with rest

• Swelling or tenderness along the tendons

What helps:
Rest, ice, gentle stretching, better footwear, and sometimes custom orthotics to reduce pressure on the area.

2. Stress Fracture

A stress fracture is a tiny crack in one of the bones in your foot—usually caused by overuse or repetitive impact (like running or walking long distances).

You might feel:

• A sharp, localized pain on the top of your foot

• Pain that gets worse the more you walk or stand

• Swelling over a specific spot

What helps:
Getting off your feet, possibly wearing a walking boot, and visiting a podiatrist for proper diagnosis and care. Stress fractures usually heal well with rest—but ignoring them can make things worse.

3. Tight or Poor-Fitting Shoes

If your shoes are too tight, especially across the top of the foot (like laced sneakers or boots), they can put pressure on bones and tendons.

This can cause:

• Cramping or dull aching pain

• Redness or irritation on the skin

• Tingling or numbness from compressed nerves

What helps:
Loosening your laces, switching to roomier shoes, or trying orthotics to relieve pressure points.

4. Nerve Issues

Sometimes, pain on the top of the foot comes from a pinched or irritated nerve. This might happen due to swelling, tight shoes, or even problems higher up in the leg or back.

You may notice:

• Sharp, shooting pain

• Tingling or numbness across the top of your foot

• Pain that comes and goes or moves around

What helps:
Nerve-related pain needs a proper diagnosis. A podiatrist can run tests to find the source and guide you toward relief through therapy, footwear adjustments, or nerve-specific treatments.

5. Midfoot Arthritis

Yes—arthritis can show up in your feet too. When it affects the joints in the midfoot, you might feel:

• Stiffness or aching, especially after rest

• Pain that flares up with walking or standing

• A bony bump on the top of your foot

What helps:
Custom orthotics, anti-inflammatory treatments, and in some cases, injections or surgical options if arthritis becomes severe.

When Should You See a Podiatrist?

If your pain:

• Lasts more than a few days

• Gets worse with activity

• Involves swelling, bruising, or numbness

• Makes walking uncomfortable or impossible

…it’s time to get it checked out. The top of your foot is home to bones, nerves, tendons, and joints—all packed into a small space. A podiatrist can help pinpoint the cause and get you on the path to healing.

You Don’t Have to Live With Foot Pain

Whether your pain started suddenly or crept in over time, it’s a signal from your body. And at Pomona Valley Podiatry, we’re here to listen.

We’ll do a full exam, explain what’s going on in everyday language, and offer personalized treatment to help you feel better—without the guesswork.

Call your local Pomona foot doctor today and take the first step toward relief.