Why does the top of my foot hurt so badly when I play sports?

The pain on the top of your foot is probably extensor tendonitis, which happens when the tendons get inflamed from overuse or even from tying your shoes too tightly. Try loosening your laces across the middle of your foot and use rest, ice, compression, and elevation for a few days to help ease the pain. If it’s a sharp pain in one specific spot, it’s a good idea to see a doctor just to make sure it’s not a stress fracture. If the problem keeps coming back, you might want to think about custom orthotics. The good news is that Upstep delivers them right to your door, so you don’t have to visit a specialist, and they can help give your feet the support they need while you train.