Staff 
July 4, 2025Using metatarsal pads correctly can make a huge difference if you’re dealing with forefoot pain, like metatarsalgia, Morton’s neuroma, plantar callus or general pressure under the ball of your foot. Metatarsal pads (or “met pads”) are small pads designed to redistribute pressure away from the metatarsal heads (the bones just behind your toes) and support the transverse arch of the foot.
How to Use Them
1. Choose the Right Type
There are different forms:
Self-adhesive pads: Stick directly inside your shoe or on your insole.
Sleeve-style pads: Slip over your foot and hold the pad in place.
Custom orthotics with integrated met pads (best for chronic cases).
2. Find the Correct Placement
This part is crucial:
The pad should sit just behind the metatarsal heads (not directly under them).
Think of it as lifting the metatarsal bones slightly and allowing your toes to spread.
A good rule of thumb: Slide your fingers under your foot until you feel the bony heads just behind your toes. The met pad should go just behind that spot, closer to the arch.
3. Test Placement
Put the pad in place (stick it inside the shoe or on the insole).
Stand and walk around.
You should feel pressure more toward the arch and less directly on the ball of your foot.
If it feels like it’s pushing into the ball or toes—it’s too far forward.
Too far back? It won’t do anything.
4. Adjust As Needed
Don’t be surprised if you need a few tries to find the perfect spot. You can use a removable adhesive or test with double-sided tape before committing to a permanent stick.
5. Use With Appropriate Footwear
Shoes with a wide toe box and minimal heel-to-toe drop are best.
Avoid high heels or overly narrow shoes while using met pads.