A metatarsal pad is a small, cushioned insert designed to alleviate discomfort in the forefoot. Its primary function involves redistributing pressure away from the metatarsal heads, the bony prominences at the ball of the foot. By providing support just behind these bones, the pad helps to lift and restore the natural transverse arch of the foot. This subtle elevation can encourage the proper positioning of the foot’s natural fat pad, contributing to overall foot comfort.
Identifying the Metatarsal Heads
Locating the metatarsal heads is important for proper pad placement. These are the distal ends of the five long metatarsal bones, situated at the ball of your foot, just before your toes begin. To identify them, gently press along the ball of your foot; you will feel distinct bony areas directly behind the base of each toe. Another method involves bending your toes downwards, which can make the metatarsal heads more prominent and easier to feel.
Step-by-Step Placement
Proper placement of a metatarsal pad involves positioning it just behind the metatarsal heads. The pad works by gently lifting the transverse arch, taking pressure off the metatarsal heads and allowing the forefoot’s natural fat pad to cushion properly. A common method is to place the pad in the middle third of your shoe’s insole, ensuring the raised portion sits in the soft area behind the bony prominences. This placement allows the metatarsal heads to “fall off” the pad, reducing direct impact on the most sensitive areas.
To begin, remove the insole from your shoe if possible. Place the metatarsal pad onto the insole, initially securing only a small part of its adhesive or using a temporary method like tape. Insert the insole back into your shoe and try it on, walking around to assess the feeling.
The goal is to feel gentle support and lift behind the ball of your foot, with no direct pressure or discomfort under the metatarsal heads. You may need to make small adjustments, moving the pad slightly forward, backward, or even rotating it, until you achieve optimal comfort and support. Once the ideal position is found, secure the pad permanently to the insole.
Common Placement Mistakes and Solutions
A common mistake in metatarsal pad placement is positioning the pad directly under the metatarsal heads, which can worsen discomfort. If the pad feels like it is pressing into the painful area, it is likely too far forward. Conversely, if you feel no support or the discomfort persists, the pad might be positioned too far back, missing the transverse arch. Using a pad that is too thick or too thin can also lead to new pressure points or insufficient support.
The solution to incorrect placement often involves minor adjustments. If the pad causes pain, try moving it a few millimeters backward until the discomfort subsides and you feel the lift behind the metatarsal heads. If there is insufficient support, move the pad slightly forward, ensuring it still avoids direct pressure on the painful spots. Experimenting with different pad sizes or thicknesses is important, as individual needs vary. Remember, the pad should provide a subtle lift to redistribute pressure, not create a new pressure point.
When to Consult a Specialist
While metatarsal pads can offer relief for many, professional guidance is necessary in some circumstances. If persistent foot pain continues despite proper pad placement and adjustment, a consultation with a specialist is recommended. Worsening symptoms, new discomfort, or unusual foot deformities also warrant medical attention. A podiatrist can diagnose the underlying cause of your foot pain, which may not be solely addressed by a metatarsal pad. They can also provide custom solutions or recommend other treatments tailored to your foot structure and condition.