Ball of Foot Pain: What It Really Means and How to Fix It

Kyle Worrall
May 9
2 min read

Have you ever felt like you’re walking on a stone, right under the ball of your foot?

You’re not alone! and it’s not just “getting older”

In this post (plus the video below), I break down some of the most common causes of ball of foot pain, what might be causing yours, and what you can do about it.

https://vm.tiktok.com/ZNd6qEkgh/

Common Causes of Ball of Foot Pain (a.k.a. Metatarsalgia)

1. Morton’s Neuroma

A thickened nerve between the toes, usually the 3rd and 4th that causes a burning, electric, or sharp pain.

2. Fat Pad Loss

As we age (or wear poor footwear), we can lose the natural cushioning under the ball of the foot making every step feel like bone-on-ground.

3. Tight Calves = Increased Pressure

If your ankle can’t bend properly due to calf tightness, your weight shifts forward onto the ball of the foot causing overload.

4. Plantar Plate Tears or Overuse

Repetitive loading (running, standing, poor footwear) can strain the ligaments beneath your toes leading to sharp pain and sometimes even toe separation.

Why Injections Often Don’t Help (Alone)

You’re not imagining it, many people tell me they’ve had cortisone injections with little to no long-term relief. That’s because the real issue often lies in biomechanics, footwear, and muscle imbalances, not just inflammation.

What Actually Helps

Deloading the foot with proper shoes or temporary offloading pads
Stretching the calves to reduce forefoot pressure
Mobilising the foot and retraining strength through the arch and toes
Manual therapy + targeted rehab from a physio who knows how to guide you properly