- Rest. Protect your foot from further injury by not stressing it.
- Ice the affected area. Apply ice packs to the affected area for about 20 minutes at a time several times a day.
- Take an over-the-counter pain reliever.
- Wear proper shoes.
- Use metatarsal pads.
- Consider arch supports.
What exercise is good for metatarsalgia?
Sit in a chair, and cross the injured foot over your knee. Hold the ankle with your hand on the same side, and your toes in the opposite hand. Pull your toes towards you until it’s uncomfortable (but not painful). Hold for 5-10 seconds.
Should I exercise with metatarsalgia?
Generally, stretches and exercise can improve the quality of life for metatarsalgia patients through the following potential benefits: Stimulated healing by increasing blood flow and, consequently, healing white blood cells to the area. Reduced pain and swelling in the ball of the foot.
How do I strengthen my metatarsals?
Put some marbles on the floor next to a cup. Sit in a chair, and use the toes of your affected foot to lift up one marble from the floor at a time. Then try to put the marble in the cup. Repeat 8 to 12 times.