why do the tops of my feet hurt so bad

Often referred to as the Бwear and tearБ arthritis, osteoarthritis is caused by the wearing down of the protective cartilage that covers the ends of your bones. On your foot, it is
most likely to strike at the joints where your toes meet your foot (metatarso-phalangeal or inter-phalangeal). БYour feet really take a beating because they are weight bearing. You are flexing your toes all day to push off to walk, so there is over time a slow degradation of cartilage between the two points.

You end up with bone-on-bone contact, which is extremely painful,Б says Dr. Hunter. Although the pain can come and go, over time, it tends to become more constant. Generally, pain on the top of the foot is an inflammation of the tendons that straighten the toes, which run along the top of the foot and are called extensor tendons.

Thus, the clinical name for this injury is extensor tendonitis. Extensor tendonitis is most often caused by lacing your shoes too tightly or having an ill-fitting shoe, in which case the lace creates a pressure point along the top of the foot. Swelling can often occur and itБs very likely you see a large bump or nodule somewhere on the tendon itself.

As with black toenails, extensor tendonitis can be extremely painful as the tendon will rub against the shoe with almost every step. Luckily, despite the presence of a nodule and swelling, this БinjuryБ is not very serious. RELATED: Treatment And Prevention The most effective treatment is to change your shoe lacing pattern and loosen your laces slightly, especially while youБre bothered by the pain.

Arthur Lydiard developed a lacing pattern, which reduces pressure on the top of the foot by not allowing the laces to cross over the middle of the metatarsals. for detailed instructions on how to lace your shoes this way. You can also ice the top of your foot frequently to reduce the inflammation. Once the tendon is no longer inflamed or tender to the touch, youБll be relatively pain-free.

This is as an БinjuryБ that you can run through if the pain is not impacting your gait. If you do find running in shoes to be too painful, even after switching up your lacing, you can try running barefoot in the grass. Just be sure not to overdo it if your feet arenБt accustomed to barefoot running. You donБt want to develop a more serious injury.