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In today’s fast-paced world, it is not uncommon for individuals to experience various forms of pain, especially those that affect our feet. One such common ailment is instep pain, which can significantly impact our daily lives and hinder our mobility. The instep, located on the top surface of the foot, is vulnerable to strains, sprains, and other injuries due to its exposure during physical activities or even from wearing ill-fitting shoes. Understanding how to treat instep pain is crucial for individuals seeking relief and wishing to regain their active lifestyle. This guide aims to explore effective methods and techniques to alleviate instep pain, allowing individuals to manage their condition and improve overall foot health. By implementing these strategies, individuals can regain their mobility, prevent further complications, and restore their quality of life.
This article was co-written by Neal Blitz, DPM, FACFAS. Neal Blitz is a department physician and foot & ankle surgeon, operating private clinics in New York City and Beverly Hills, California. Dr Blitz is the creator of the Bunionplasty® Procedure that revolutionized this surgical technique. He has over 17 years of experience treating foot conditions and specializes in minimally invasive surgery of the foot and ankle. He received his medical degree from the New York State University School of Medicine, then completed his residency in Selective Surgery & Reconstructive Foot & Ankle Surgery at Swedish Medical Center, which was awarded PhD fellowship in Dresden, Germany, specializing in trauma and plastic engineering. He is certified in Foot Surgery and Heel & Ankle Reconstructive Surgery, licensed by the American Board of Foot & Ankle Surgery, and a member of the Board of Physicians. American Foot & Ankle Surgery.
There are 7 references cited in this article that you can see at the bottom of the page.
Oh my God! Painful feet are bad. Unlike when you injure your finger or hand, you still have to use the injured foot to walk. If you have pain in your instep due to an injury or tendonitis, it can be frustrating. Fortunately, there are a few things you can do to treat instep pain and feel better.
Steps
How to stretch the instep?
![Image titled Treat Pain at the Top of the Foot Step 1](https://www.wikihow.com/images_en/thumb/3/3c/Treat-Pain-at-the-Top-of-the-Foot-Step-1-Version-2.jpg/v4-728px-Treat-Pain-at-the-Top-of-the-Foot-Step-1-Version-2.jpg)
![Image titled Treat Pain at the Top of the Foot Step 2](https://www.wikihow.com/images_en/thumb/0/04/Treat-Pain-at-the-Top-of-the-Foot-Step-2-Version-2.jpg/v4-728px-Treat-Pain-at-the-Top-of-the-Foot-Step-2-Version-2.jpg)
How do you know if the instep is broken?
![Image titled Treat Pain at the Top of the Foot Step 4](https://www.wikihow.com/images_en/thumb/7/7f/Treat-Pain-at-the-Top-of-the-Foot-Step-4-Version-2.jpg/v4-728px-Treat-Pain-at-the-Top-of-the-Foot-Step-4-Version-2.jpg)
![Image titled Treat Pain at the Top of the Foot Step 5](https://www.wikihow.com/images_en/thumb/9/97/Treat-Pain-at-the-Top-of-the-Foot-Step-5-Version-2.jpg/v4-728px-Treat-Pain-at-the-Top-of-the-Foot-Step-5-Version-2.jpg)
When should you see a doctor for instep pain?
![Image titled Treat Pain at the Top of the Foot Step 6](https://www.wikihow.com/images_en/thumb/e/e8/Treat-Pain-at-the-Top-of-the-Foot-Step-6-Version-2.jpg/v4-728px-Treat-Pain-at-the-Top-of-the-Foot-Step-6-Version-2.jpg)
![Image titled Treat Pain at the Top of the Foot Step 7](https://www.wikihow.com/images_en/thumb/0/0c/Treat-Pain-at-the-Top-of-the-Foot-Step-7.jpg/v4-728px-Treat-Pain-at-the-Top-of-the-Foot-Step-7.jpg)
![Image titled Treat Pain at the Top of the Foot Step 8](https://www.wikihow.com/images_en/thumb/9/95/Treat-Pain-at-the-Top-of-the-Foot-Step-8.jpg/v4-728px-Treat-Pain-at-the-Top-of-the-Foot-Step-8.jpg)
Advice
- If you have instep pain that doesn’t seem to go away after 2 weeks, talk to your doctor. They may run some tests to make sure there’s no serious problem.
Warning
- Do not take any medication for foot pain without first talking to your doctor to be on the safe side.
This article was co-written by Neal Blitz, DPM, FACFAS. Neal Blitz is a department physician and foot & ankle surgeon, operating private clinics in New York City and Beverly Hills, California. Dr Blitz is the creator of the Bunionplasty® Procedure that revolutionized this surgical technique. He has over 17 years of experience treating foot conditions and specializes in minimally invasive surgery of the foot and ankle. He received his medical degree from the New York State University School of Medicine, then completed his residency in Selective Surgery & Reconstructive Foot & Ankle Surgery at Swedish Medical Center, which was awarded PhD fellowship in Dresden, Germany, specializing in trauma and plastic engineering. He is certified in Foot Surgery and Heel & Ankle Reconstructive Surgery, licensed by the American Board of Foot & Ankle Surgery, and a member of the Board of Physicians. American Foot & Ankle Surgery.
There are 7 references cited in this article that you can see at the bottom of the page.
Oh my God! Painful feet are bad. Unlike when you injure your finger or hand, you still have to use the injured foot to walk. If you have pain in your instep due to an injury or tendonitis, it can be frustrating. Fortunately, there are a few things you can do to treat instep pain and feel better.
In conclusion, instep pain can be a debilitating condition that requires proper treatment for relief. It is important to identify the underlying cause of the pain, whether it be due to an injury, overuse, or a medical condition. Rest and elevation are often recommended for immediate relief, as well as the application of ice to reduce inflammation. Supportive footwear and orthotic inserts can help alleviate instep pain by providing better arch support and cushioning. Stretching and strengthening exercises should be incorporated into a regular exercise routine to prevent future pain and improve overall foot health. Additionally, seeking professional medical advice and treatment from a podiatrist or orthopedic specialist is essential for severe or chronic instep pain. By following these guidelines and adopting a comprehensive treatment approach, individuals can effectively manage and treat instep pain, allowing them to return to their daily activities pain-free.
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