Causes, Symptoms & Effective Treatments in Limerick and Charleville
If you feel pain on the top of your foot when walking, every step can become uncomfortable — turning simple activities into daily frustration.
This type of pain is very common and can be linked to several different issues affecting the tendons, joints, or bones on the top of your foot.
At Don Kelly Physiotherapy and Acupuncture, with clinics in Limerick and Charleville, we help patients every week overcome this kind of pain using a combination of physiotherapy, dry needling, and custom orthotics — designed to relieve pressure, restore movement, and prevent future pain.
Common Causes of Pain on the Top of the Foot When Walking
Understanding what’s causing your pain is the first step toward lasting recovery. Here are the most frequent causes we see in our Limerick and Charleville physio clinics:
Extensor Tendonitis
Inflammation of the tendons that run along the top of your foot (extensor tendons) often results from overuse, wearing tight shoes, or increased walking or running.
Symptoms:
Pain or swelling across the top of the foot
Tenderness when pressing on the area
Pain that worsens when walking uphill or lifting your toes
Stress Fracture
A stress fracture is a tiny crack in one of the metatarsal bones on the top of your foot, often caused by repetitive stress or improper footwear.
Symptoms:
Localized pain and swelling
Pain worsens with activity, improves with rest
Tenderness on one specific spot
Nerve Compression or Tight Footwear
Symptoms:
Tingling or “pins and needles” sensation on the top of the foot
Burning pain that may radiate toward the toes
Numbness or loss of sensation in part of the foot
Sharp, shooting pain when pressure is applied (like tightening your laces)
Discomfort that worsens when wearing tight shoes and improves when barefoot
This kind of pain is often mistaken for tendonitis, but nerve compression feels more like an electrical or burning pain, rather than a dull ache.
Midfoot Arthritis or Joint Inflammation
Symptoms:
Deep aching pain or stiffness on the top and middle part of the foot
Pain that worsens after walking or standing for long periods
Difficulty bending the foot or pushing off when walking
Swelling or a feeling of fullness over the top of the foot
Pain that’s often worse in the morning or during cold, damp weather
These symptoms can progress gradually, making it hard to pinpoint when the problem started — which is why early assessment is key.
Poor Foot Mechanics or Arch Problems
Flat feet, high arches, or faulty walking patterns can overload the top of the foot and cause pain over time.
Symptoms:
Pain or pressure across the top of the foot after walking or exercise
Fatigue or soreness in the arch or ankle
Uneven shoe wear (one side of the sole flattens faster)
Frequent foot or ankle strain
Discomfort that improves when wearing supportive or custom orthotic shoes
Flat feet often cause the foot to collapse inward, while high arches can overload the outer edge — both leading to pain on the top of the foot when walking.
Effective Exercises to Relieve Top of Foot Pain
In addition to physiotherapy, dry needling, and custom orthotics, gentle exercises can help improve flexibility, strengthen supporting muscles, and restore healthy movement.
AROM Toe Flexion (Active Range of Motion)
How to do it:
Sit with your feet flat on the floor.
Slowly lift your toes up, keeping your heels on the ground.
Then press your toes down into the floor, curling slightly.
Repeat 10–15 times, twice daily.
This helps maintain mobility in the tendons on top of your foot and improves circulation.
Towel Scrunch Exercise
How to do it:
Place a small towel on the floor.
Use your toes to scrunch the towel toward you, then push it back.
Repeat 10–12 reps per foot.
Strengthens the small intrinsic muscles of your foot and improves stability.
Calf Stretch (Knees Straight)
How to do it:
Stand facing a wall, place one leg behind the other.
Keep your back knee straight and heel on the ground.
Lean forward until you feel a stretch in your calf.
Hold for 30 seconds, repeat 2–3 times per leg.
Relieves tension that can transfer to the top of the foot during walking.
Physiotherapy, Dry Needling & Custom Orthotics: A Proven Combination
At Don Kelly Physiotherapy & Acupuncture, our treatment plan focuses on addressing both the symptoms and the root cause of your pain.
Your personalized care plan may include:
Manual Physiotherapy — to restore joint and soft tissue mobility
Dry Needling — to reduce muscle tightness and inflammation
Custom Orthotics — to support alignment, correct biomechanics, and prevent recurrence
Strengthening & Mobility Exercises — including calf stretches, towel scrunches, and toe flexion exercises
Gait & Posture Correction — to retrain your movement patterns for lasting relief
This combination ensures not just pain relief, but long-term correction and prevention.
