Soccer cleats toe pain usually has a simple cause: the cleat is too small, too narrow or too low. The same goes for forefoot pain. Check whether your toes lie flat, whether the sides press on your little toe or the ball of your foot and whether the toe box is high enough. If the pain stays, see a podiatrist or your doctor.
Below you will read the possible causes per complaint and what you can change about the cleat. This is fit advice and not medical advice, and it does not diagnose anything.
What causes soccer cleats toe pain?
Soccer cleats fit snug. In a cleat that is too small, your toes push into the front, in one with a toe box that is too low they press on top and in a cleat that is too narrow they are squeezed together. A cleat that is too short at the front can also hurt when you brake and push off.
First check whether the size is right, see soccer cleats too small or too big. Then check where the pain is: on top of the toes, on the side or in the forefoot. Whether an insert fits depends on the insole and the volume, see orthotics in soccer cleats.
Why do I get a blue toe or dark toenail after soccer?
A blue toe or a dark toenail can come from pressure or bumps against the front of the cleat. That fits a cleat that is too short or has a low toe box. It is not a diagnosis, but a signal that the cleat gives too little room in that spot. A dark nail is bruising under the nail, and it usually grows out on its own, although that can take a while.
Check that your toes lie free and that there is room before your longest toe, from a few millimeters up to about half an inch. Have a dark nail or lasting pain looked at by a podiatrist or your doctor, especially if you are unsure.
What do you do about pain on top of the toes?
Pain on top of the toes points to a low, pointed toe box. According to sources, that plays a role in models such as the Nike Tiempo Maestro, the Mizuno Morelia, the New Balance Tekela v5 and the Sokito Kaizen. Choose a cleat with a higher toe box, such as the Nike Phantom 6 or the Puma King.
If the cleat is simply too short, half a size up helps. Do not expect a synthetic cleat to get higher or roomier by itself, see leather vs synthetic. If a leather cleat is just a bit tight, read how to stretch soccer cleats safely.
What do you do about pain on the side of the foot or little toe?
Pressure on the side of the forefoot or on the little toe points to a cleat that is too narrow. Typical signals are calluses beside the little toe, blisters and a feeling that your foot wants out of the cleat. A wider cleat is the solution, not a longer one.
Take a look at the Nike Phantom, the Puma King or our page on extra wide soccer cleats for wide fit. More about pinching is in our guide to soccer cleats that pinch.
What do you do about burning pain or numb toes?
Numbness, tingling or burning pain in the forefoot or toes can come from sideways pressure of a cleat that is too narrow. It can also have another cause that we cannot judge. Take the cleat off, see whether it eases and try a wider cleat.
Take complaints that do not go away seriously. With numbness, burning pain or complaints that last more than a few weeks, see a podiatrist or your doctor, and do not play on through the pain.
What can you adjust on the cleat?
- Lacing: with pressure on the instep or forefoot, a different lacing can help, such as starting one eyelet higher with a wide forefoot. See lacing soccer cleats.
- Socks: thick socks pinch on wide feet, so choose thinner ones.
- Insert: an insert takes up volume. Use it only in a cleat with enough room and a removable insole.
- Stretching: only leather, and only a little.
Which cleats are better for a wide forefoot and high toes?
Look for a cleat with a wide, high toe box. According to sources these include the Nike Phantom 6, the Puma King 20 and the Puma Future 9. Cleats with a low, pointed toe box, such as the Tiempo Maestro, suit high or long toes less well. For advice tailored to you, use the cleat advisor.
When do you see a doctor about toe pain from soccer cleats?
If the pain lasts or returns for more than a few weeks, if you get repeated blisters, if you have numbness or burning pain or if you are unsure about a dark nail, go to a podiatrist or your doctor. A podiatrist can look at your foot and, if needed, make an insert to fit.