I want your foot doing its own work inside the shoe. That's the thinking behind our metpads: a small change under the forefoot, used alongside training rather than as a reason to stop training.
A metatarsal pad sits just behind the ball of your foot. I think of it as a cue underfoot. Where it sits and how it feels are the details that matter.
Metpads are your feet's mothers
Did your mom ever tell you to sit up straight? Mine did, constantly. I’d straighten up, feel briefly virtuous, and be slumped again about two minutes later.
I think of a metpad as a reminder you can feel underfoot. My mother had to repeat herself. The pad is still there on the next step.
The foot core research emphasizes the role of training the foot muscles. That is the broader approach we use when discussing pads and footwear.
Where the pad actually sits
The pad takes its name from the metatarsals. You have five metatarsals, the long bones running from the middle of your foot out toward your toes. The knuckle on the far end of each one is a metatarsal head. Line those five up and they form a shallow arc across the ball of your foot, and for most people that arc is where forefoot pressure piles up.
The pad doesn’t go on the heads. It goes just behind them, on the shafts, close enough to be touching the back edge of that arc.
Get the position wrong and the pad can feel like a bump under the place you were trying to make comfortable. That's why I care about placement as much as height.
Our fitting process starts with a foot scan. The scan records the external shape of your foot.
Why I pay attention to placement
Pressure measurements give us one way to look at the effect. In a walking study of ten people with forefoot pain, a pad placed behind the metatarsal heads reduced peak pressure there. A study of 23 runners using a prefabricated pad found no reduction. Different setups and different people produced different results.
Those studies measure pressure, not strength gains from our pads. We use pads alongside a comfortable fit, room for the toes and regular foot training.
The point is the toes
The broader goal is a foot you can use well. I want the toes involved when you balance and push off, and I want you practicing that control rather than relying on the shoe for everything.
Your toes are on the ground for about three quarters of the stance phase, pressing about as hard as the ball of your foot. That is why toe function matters to our wider approach to footwear and training.
That is why I discuss pads alongside toe spacers and foot training. The whole setup should help you use your feet, not give you another product to depend on.
Built-in pads and variable metpad insoles
Our built-in metpad is low-profile, around level 2.5. It is part of the built-in setup, rather than one of the removable pads.
The optional custom insoles with variable metpads give you more choice. The pads range from level 1 to level 5. You can use a level 1 pad or remove the metpad entirely if you prefer.
The useful question is which setup feels comfortable, not how quickly you can reach the highest pad. These pad heights are separate from the six levels in our foot training program.
In December 2023, we flattened the bottoms because the original edges pressed into people. That kind of feedback helps us refine the shape.
The metpad and insole product page lists the available set and current price.
Finding a comfortable setup
If you have the variable-metpad insoles and want less height, use a level 1 pad or take the pad out completely. That adjustment applies to the variable setup; the built-in metpad is a separate design.
Some people continue to find the pads uncomfortable. Tell us what you're feeling and where, so we can review the setup with you. Discomfort isn't proof that the pad is working.
Pads are one part of our wider approach. The foot strength level guide lays out the whole progression, barefoot soccer training covers what to do with your feet before you play a full match in anything minimal, and the research underneath all of it lives on the Foot Science page.
What I want you to take from this
- Placement matters. The pad sits behind the metatarsal heads, rather than directly beneath them.
- Keep training. Balance, strength and coordination are the bigger project. The pad is one part of your setup.
- Choose the height that suits you. The variable setup lets you use level 1 or no pad at all.
- Ask about the fit. A pad that stays uncomfortable deserves a review of the setup.
My goal is a stronger, more capable foot, not a higher pad. Get the setup comfortable, then put your attention into the training.