Pain on ball of foot when running
Also Known As: Forefoot pain, metatarsalgia, plantar plate strain, runner’s toe pad pain
What It Feels Like
Sharp, burning, or aching pain under the ball of the foot (usually beneath the 2nd–4th toes)
May feel like you're stepping on a pebble or have bruising in the forefoot
Symptoms worsen with toe-off during running, especially on hills or uneven surfaces
Sometimes accompanied by tingling, numbness, or swelling
Why It Happens
Pain in the ball of the foot during runs is often the result of repetitive loading, poor mechanics, or footwear issues that overload the forefoot structures. This area takes a lot of stress during toe-off—especially on longer runs or technical terrain.
Possible conditions related to Pain on ball of foot when running
Metatarsalgia
Morton’s Neuroma
Plantar Plate Strain
Common Causes of Forefoot Pain in Runners
🔹 Metatarsalgia
A general term for pain and inflammation at the metatarsal heads (the long bones in the forefoot), often from overuse or poor shock absorption.
🔹 Plantar Plate Strain or Tear
Microtrauma to the ligament that stabilizes the base of the toe can result in sharp pain during push-off or landing.
🔹 Tight Calves or Limited Ankle Mobility
If the ankle can’t dorsiflex properly, more force is shifted to the forefoot during mid-stance and push-off.
🔹 Improper or Worn-Out Footwear
Minimalist shoes or excessive forefoot cushioning can change load distribution and stress metatarsal structures.
🔹 Gait Imbalances or Weak Intrinsic Foot Muscles
Running with collapsed arches or excessive toe push-off can cause irritation in the forefoot.
🧠 Did You Know?
Pain in the ball of your foot doesn’t always start there. Many runners we work with have forefoot pain due to poor hip control, tight calves, or limited ankle mobility—all of which shift excess load forward into the toes. In other words, the pain is in your foot, but the problem may start at your glutes or core. That’s why our team at Zenith looks at your entire movement system—not just the symptom.
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How Zenith Performance and Wellness Can Help
At Zenith in Eugene, we treat runners of all levels—from weekend trail warriors to competitive road racers—by correcting the cause, not just the symptom.
✅ Foot and Gait Evaluation
We assess foot mechanics, stride, and toe-off patterns to identify sources of excess forefoot stress.
✅ Running Gait Analysis
Our 2D video analysis highlights compensations in real-time to improve stride and reduce load on the ball of the foot.
✅ Physical Therapy for Mobility & Mechanics
We improve ankle and calf flexibility, foot strength, and neuromuscular control for long-term relief.
✅ Strength Training for Lower Chain Alignment
We reinforce control in the hips, knees, and feet to correct how forces are transferred during running.
✅ Massage Therapy & Recovery Tools
Manual work on calves, fascia, and foot muscles supports healing and reduces inflammation.
Take the First Step Toward Pain-Free Running
Whether you’re pounding Pre’s Trail or climbing technical routes in Oakridge, foot pain can hold you back. Let’s fix it—starting from the ground up.
👉 Book a Physical Therapy Session »
👉 Explore Strength Training for Runners »
👉 Try the “Find Your Fit” Quiz »
📍 Local Tips – Eugene Edition
Running routes with long descents—like Spencer Butte, Ridgeline, or McKenzie River Trail—can increase force through the forefoot, especially when your calves are fatigued or shoes are too worn. On technical trails or long gravel stretches like Row River or Carpenter Bypass, be mindful of your landing mechanics and consider a recovery session in our Compression Lounge » after your long runs.