Metatarsal pads are small, often crescent-shaped cushions designed to provide support to the metatarsal bones located in the forefoot. These unassuming devices offer a non-invasive solution for various types of foot discomfort. By subtly altering how pressure is distributed across the ball of the foot, they aim to improve overall foot function and alleviate pain.
What Metatarsal Pads Are and Their Purpose
Metatarsal pads come in various materials, including soft foam, pliable gel, or firm felt, and can be found in shapes like circles, teardrops, or kidney beans. Their main purpose is to address discomfort and pain in the forefoot, often stemming from conditions that place undue stress on the metatarsal heads—the rounded ends of the long bones in the midfoot that connect to the toes.
Common conditions that benefit from metatarsal pads include metatarsalgia, a general term for pain in the ball of the foot, and Morton’s neuroma, which involves nerve irritation between the metatarsal bones. They can also help with sesamoiditis, an inflammation of small bones under the big toe, and general discomfort caused by prolonged pressure on the forefoot.
How Metatarsal Pads Work
Metatarsal pads function by applying gentle pressure to the shafts of the metatarsal bones, located just behind the ball of the foot. This action subtly lifts and spreads the metatarsal heads, which are the prominent bony areas at the base of the toes. This redistribution of pressure offloads stress from the sensitive metatarsal heads and transfers it to the more resilient metatarsal shafts.
The lifting and spreading effect helps to decompress nerves and soft tissues that might be pinched or irritated, particularly in conditions like Morton’s neuroma where a nerve can become thickened. Metatarsal pads can also help reposition the natural fat pad of the forefoot, which often shifts forward due to factors like conventional footwear, leaving the metatarsal heads exposed. Restoring this fat pad enhances the foot’s natural cushioning and shock absorption, promoting better alignment and reducing discomfort during weight-bearing.
Selecting and Positioning Metatarsal Pads
Choosing the right metatarsal pad involves considering several factors, including material, thickness, and size. Materials like open-cell polyurethane foam offer resilient cushioning, while felt provides firmer support. The ideal thickness and size depend on the specific foot condition, the type of shoe, and individual comfort preferences. Some pads are adhesive, sticking directly to the insole or foot, while others are integrated into full insoles.
Correct positioning of the metatarsal pad is important for its effectiveness. The pad should be placed behind the ball of the foot, specifically in the soft tissue area just proximal to the metatarsal heads, not directly underneath them. Placing the pad directly under the metatarsal heads can worsen discomfort by increasing pressure rather than relieving it. A common technique involves identifying the painful area on the ball of the foot and then placing the pad slightly behind it to gently lift and support the transverse arch. Experimentation with slight adjustments—moving the pad forward or backward—is necessary to find the best spot that provides relief without creating new pressure points.