How to treat instep pain

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.

Table of Contents

How to stretch the instep?

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Try flexing your toes. Sit in a chair and place the foot you want to stretch across the other knee. Grasp the heel with one hand to keep the foot in place, the other hand slowly push the big toe down until you feel the instep of the foot stretch. Hold this position for 15-30 seconds, then release. You can repeat this exercise 2-4 times. ^{[1] X Research Source}

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Stretch your feet in a standing position. Stand with your hands on a wall or table for balance. Bend your toes and place the instep of the foot you want to stretch face down on the floor. Slowly bend your knees and lean forward until you feel a stretch on the top of your foot. Hold this pose for 3-5 seconds and repeat 10-25 times.

Can the instep of the foot be sprained?

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Yes, it is possible to sprain the instep. The foot is composed of a lot of bones and ligaments, so if you land incorrectly and stretch or tear the ligaments, the instep can be sprained. Common symptoms of a sprain are pain and tenderness near the arch of the foot, which can be felt on the sides or on the instep. If you suspect a sprained foot, see your doctor for an x-ray to assess the severity and select a treatment option. ^{[2] X Trusted Source MedlinePlus Go to Source}

How do you know if the instep is broken?

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The instep will be swollen, bruised, or painful. If the instep is broken, symptoms can vary slightly depending on the extent of the damage. Usually, you will have swelling and bruising on the instep. This area will also be very painful and it will get worse when you try to walk. If you think you have broken your instep, go to the hospital for treatment. ^{[3] X Trusted Source Mayo Clinic Go to Source}

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You will have a sudden sharp pain and your foot will look deformed. If the bone is badly broken, the instep may be deformed or look like a lump under the skin. You will also feel severe pain and throbbing in your feet to the point of being unable to put weight on your feet. See your doctor as soon as possible for medical care. ^{[4] X Trusted Source Mayo Clinic Go to Source}

When should you see a doctor for instep pain?

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When you have pain or swelling. Severe swelling and pain is a sign of a broken bone or serious injury to the foot. See your doctor as soon as possible for an examination and diagnosis. Your doctor can prescribe medication and provide treatment to help you with foot pain. ^{[5] X Trusted Source Mayo Clinic Go to Source}

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When you have an open or infected wound. If you have sores or open wounds that won’t heal, this could be a sign of a serious wound or an underlying disease. Besides, if the wound is red, swollen, oozing pus or if you have a fever above 38 degrees Celsius, you may have an infection and need prompt medical attention. An infection is not to be taken lightly because it can lead to other serious problems, so see your doctor quickly. ^{[6] X Trusted Source Mayo Clinic Go to Source}

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When you can’t walk or put any weight on your feet. Difficulty walking and standing can be a sign of an underlying disease or injury. Whether your foot looks fine or you can’t remember when it hurt, if you can’t use your sore foot to walk, see your doctor. ^{[7] X Trusted Source Mayo Clinic Go to Source}

What causes instep pain?

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The cause can be a strain, sprain or fracture. Mild or moderate pain usually resolves within a few weeks. Your doctor may recommend resting your feet, applying ice every 20 minutes every two to three hours, and taking over-the-counter pain relievers. However, if your foot is in so much pain that you can’t walk and it doesn’t improve after 2 weeks, you need to see a doctor. You will be tested and find the root of the problem. ^{[8] X Trusted Source National Health Service (UK) Go to Source}

How do I know if I have extensor tendonitis?

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Pain and swelling that gets worse with movement. The extensor tendon located along the instep of the foot can become inflamed and painful. This is a disease called extensor tendonitis. If you have extensor tendonitis, your foot will get better with rest but will start to hurt again with movement and walking. See your doctor to have your feet examined and do some diagnostic tests. ^{[9] X Trusted Source American Academy of Family Physicians Go to Source}

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.

Steps