Foot Anatomy Bones: Names, Locations, Bone Count & Diagram

“Foot anatomy bones” simply refers to the 26 bones that build your foot’s framework: seven tarsals in the hindfoot and midfoot, five metatarsals in the forefoot, and fourteen toe bones (phalanges), plus a pair of tiny sesamoids under the big toe. Working together with joints, ligaments, and muscles, these bones create arches that cushion impact, keep you stable on uneven ground, and power every step from heel strike to push-off.

This guide gives you a clear, practical tour of those bones—what they’re called, where they sit, and how they work. You’ll get a bone count at a glance, an easy orientation map (dorsal vs plantar, medial vs lateral), labeled diagrams, and plain-English walkthroughs of the hindfoot, midfoot, forefoot, toes, and sesamoids. We’ll also cover the major joints and arches, common variants and injuries, symptoms and self-care, how specialists diagnose issues, treatment options from conservative to surgical, prevention tips, and simple mnemonics to remember it all. First up: the numbers that make up your foot.

Bone count at a glance

For foot anatomy bones, the numbers are simple: each foot has 26 bones designed for stability, shock absorption, and propulsion. The standard count includes the tarsals, metatarsals, and toe bones (phalanges). Two tiny sesamoids usually sit beneath the big toe but aren’t included in the 26. Some people also have accessory bones (like an accessory navicular or os trigonum), which add to the total.

• Tarsals (7): talus, calcaneus, navicular, cuboid, and three cuneiforms.
• Metatarsals (5): numbered 1–5 from the big-toe (medial) side.
• Phalanges (14): 2 in the hallux; 3 in each lesser toe.
• Total: 26 bones per foot; 52 in both feet.

How the foot is organized: hindfoot, midfoot, forefoot

Clinicians group foot anatomy bones into three functional regions that work together from heel strike to toe-off. The hindfoot (talus and calcaneus) connects the leg to the foot; the midfoot (navicular, cuboid, and three cuneiforms) builds the arches; and the forefoot (five metatarsals and 14 phalanges) fine-tunes balance and delivers propulsion. Understanding these zones helps explain where pain comes from and why certain injuries cluster in specific areas.

• Hindfoot (talus, calcaneus): The talus forms the ankle (talocrural) and subtalar joints, directing motion while transmitting body weight. The calcaneus is the heel bone that absorbs initial impact and acts as a lever for push-off.

• Midfoot (navicular, cuboid, three cuneiforms): These wedge-like bones create the medial, lateral, and transverse arches that distribute load. The navicular acts as a keystone medially; the cuboid stabilizes the lateral column. Together with the metatarsal bases, they form the stable-yet-flexible Lisfranc joint complex.

• Forefoot (metatarsals, phalanges): The metatarsophalangeal (MTP) joints allow the toes to bend for balance and push-off. The first metatarsal and hallux bear a high load during toe-off, aided by two sesamoids beneath the big toe that improve tendon leverage and reduce pressure.

Orientation guide: dorsal vs plantar, medial vs lateral

Before you read any foot bones diagram, lock in the map. Dorsal means the top of the foot; plantar means the sole. Medial is the side of the big toe (toward the body’s midline); lateral is the little-toe side. These anchors make locating foot anatomy bones fast and consistent. Remember: medial stays medial on both right and left feet.

• Dorsal (top): visible surface when looking down at your foot.
• Plantar (bottom): sole and arches; plantar fascia runs here.
• Medial (inner): big-toe side; navicular and first metatarsal live here.
• Lateral (outer): little-toe side; cuboid and fifth metatarsal tuberosity.

Foot bones diagram (labeled views)

A complete foot bones diagram typically shows several labeled views so you can recognize the same bone from different angles. Use the orientation guide above, then trace from heel to toes: hindfoot (talus, calcaneus) to midfoot (navicular, cuboid, cuneiforms) to forefoot (metatarsals, phalanges). Count metatarsals 1–5 from the big-toe side, and remember the two sesamoids sit under the first metatarsal head on the plantar view.

• Dorsal (top) view: Labels commonly include metatarsals 1–5, the three cuneiforms (medial, intermediate, lateral), navicular (medial), cuboid (lateral), and the talus at the ankle.

• Plantar (sole) view: Expect the calcaneal tuberosity (heel), cuboid, navicular, cuneiforms, metatarsal heads, and the two sesamoids beneath the big toe.

• Medial (inside) view: Highlights the calcaneus, talus, navicular, medial cuneiform, first metatarsal, and the profile of the medial longitudinal arch.

• Lateral (outside) view: Shows the calcaneus and talus stacked, the cuboid in front of the calcaneus, and the prominent fifth metatarsal tuberosity.

• Forefoot close-up: Focuses on the metatarsal heads and toe phalanges; note the hallux has 2 phalanges, while lesser toes have 3 each.

Tip: When reading any foot anatomy bones diagram, identify the heel (calcaneus) first, then step forward bone-by-bone to the toes for consistent, error-free labeling.

Hindfoot bones: talus and calcaneus

The hindfoot is the power hinge of foot anatomy bones. It links the leg to the foot, absorbs heel strike, and sets up the motions that follow. Two bones do the heavy lifting here: the talus, which transmits body weight and directs ankle motion, and the calcaneus, the heel bone that takes the first impact and acts as a lever for push-off.

• Talus (ankle bone): Bridges the leg and foot, articulating with the tibia and fibula above, the calcaneus below, and the navicular in front. It forms the ankle (talocrural) joint for dorsiflexion/plantarflexion and the subtalar and talocalcaneonavicular complexes for inversion/eversion. About two-thirds of its surface is covered in articular cartilage, and no muscles or tendons attach to it—features that help smooth motion but leave it with a tenuous blood supply. Clinical pearls: talar neck fractures risk avascular necrosis; osteochondral lesions can follow ankle sprains or impact.

• Calcaneus (heel bone): The largest tarsal and the first to meet the ground at heel strike, built to bear load and dissipate shock. It articulates with the talus (subtalar joint) and cuboid (calcaneocuboid joint). Key landmarks include the posterior tuberosity for the Achilles tendon, the medial sustentaculum tali that supports the talus, and the lateral peroneal (fibular) tubercle that splits the fibularis tendons. A thick heel fat pad adds cushioning. Clinical pearls: stress fractures and contusions occur with repetitive pounding; alignment here influences the entire arch system and gait efficiency.

Midfoot bones: navicular, cuboid, and the three cuneiforms

The midfoot is the bridge and spring of foot anatomy bones, shaping the arches that spread and recoil with every step. It includes the navicular, cuboid, and three cuneiforms (medial, intermediate, lateral). Together they connect the hindfoot to the forefoot and form the Lisfranc joint complex with the metatarsal bases, balancing rigidity for push-off with adaptability on uneven ground.

• Navicular (medial): The “keystone” of the medial longitudinal arch. It sits in front of the talar head and behind the three cuneiforms. Its medial tuberosity anchors the posterior tibial tendon and the spring ligament complex, key supports of the arch. An accessory navicular here is a common variant that can become symptomatic.

• Cuboid (lateral): The cornerstone of the lateral column. It articulates with the calcaneus behind and the 4th–5th metatarsals in front. The plantar surface houses the peroneal (fibularis) longus tendon in a groove and anchors the long plantar ligament—features that stabilize the outer foot. “Cuboid syndrome” (subluxation/strain) causes lateral foot pain in active people.

• Cuneiforms (medial, intermediate, lateral): Wedge-shaped bones that help form the transverse arch. The medial is the largest; the medial and lateral project distally, creating a mortise for the base of the second metatarsal—the midfoot’s “lock” that adds Lisfranc stability during push-off.

Quick identifiers:

• Navicular tuberosity: palpable bump on the medial midfoot.
• Fifth metatarsal base + cuboid: landmarks of the lateral column in front of the calcaneus.

Forefoot bones: the five metatarsals

The five metatarsals are the forefoot’s levers and load-sharing struts. Numbered 1–5 from the big-toe (medial) side to the little-toe (lateral) side, each has a base (proximal), shaft, neck, and head (distal). Their bases lock into the cuneiforms and cuboid (Lisfranc joint complex) while the heads meet the toe bones at the metatarsophalangeal (MTP) joints to fine‑tune balance and deliver push‑off. Collectively, the metatarsals help support the medial and lateral longitudinal arches and contribute to the transverse arch of the forefoot—core themes in foot anatomy bones.

• First metatarsal (M1): Shortest and stoutest; critical for propulsion. Its plantar head has two grooves for the sesamoids that increase flexor leverage and distribute pressure.

• Second metatarsal (M2): Longest; its base sits recessed between the cuneiforms, creating a mortise that adds Lisfranc stability. Clinically prone to stress fractures.

• Third metatarsal (M3): Central column partner to M2; helps bridge midfoot stability to forefoot flexibility.

• Fourth metatarsal (M4): Transitions load to the lateral column; articulates with the cuboid and third cuneiform.

• Fifth metatarsal (M5): Lateral landmark with a palpable base tuberosity; attachment site for the fibularis (peroneus) brevis. Base fractures are common, especially with inversion injuries.

Clinical snapshot:

• Loads: M1–M3 support the medial arch; M4–M5 support the lateral arch.
• Injury patterns: Fifth metatarsal base fractures are frequent; M2–M3 are the typical stress-fracture sites in runners and dancers.

Toe bones (phalanges): counts and hallux differences

Think of your toes as the foot’s fine‑tuning knobs. The phalanges—14 toe bones in all—shape balance, grip the ground, and finish push‑off. Each lesser toe (2–5) has three phalanges arranged proximal → middle → distal. The big toe (hallux) is different: it has only two phalanges (proximal and distal), making it shorter but stronger and more stable for propulsion.

• Count: 14 phalanges per foot (2 in the hallux; 3 in each lesser toe).
• Joints: All toes have a metatarsophalangeal (MTP) joint at the base; lesser toes have both proximal and distal interphalangeal (PIP/DIP) joints, while the hallux has a single interphalangeal (IP) joint.
• Role: Proximal phalanges help leverage during push‑off; middle and distal segments add adaptability and ground feel.

The hallux carries outsized duty at toe‑off—its MTP briefly bears a large share of body weight and is a frequent site of osteoarthritis and gout flares. Across all toes, stubs and fractures are common, and inflammatory conditions (for example, claw toe in rheumatoid arthritis) can alter alignment and pressure patterns.

Sesamoid bones under the big toe

Beneath the first metatarsal head sit two tiny sesamoid bones (medial/tibial and lateral/fibular) embedded in the flexor hallucis brevis tendon. Though not part of the classic 26, they’re nearly always present. These “pulley” bones enhance big‑toe flexion leverage, spread pressure under the first MTP joint, and shield nearby tendons and cartilage—key reasons they matter so much to gait and push‑off mechanics in foot anatomy bones.

• Location/function: Plantar to the big toe joint; act as pulleys and pressure dissipaters.
• Variations: Often bipartite; can mimic a fracture on X‑ray.
• Common problems: Sesamoiditis (overuse pain), fractures, and pain with “turf toe” hyperextension injuries.

Major joints of the foot and ankle

Joints turn the foot’s 26 bones into a stable, springy lever. Each region contributes a specific motion: the ankle powers up-and-down movement, the hindfoot guides side-to-side adaptation, the midfoot stabilizes the arches, and the forefoot/toes fine‑tune balance and push‑off. Knowing the major joints helps you map pain to function and understand why certain areas take more load.

• Talocrural (ankle) joint: Tibia and fibula with the talus. A hinge for dorsiflexion and plantarflexion that drives walking and running.

• Subtalar joint (talus–calcaneus): Primary source of inversion/eversion, letting the foot adapt to slopes and uneven ground.

• Talonavicular/Talocalcaneonavicular (TCN) complex: The talar head with the navicular and calcaneus. Allows multiplanar motion; the spring ligament supports the talar head and the medial arch.

• Calcaneocuboid joint: Links the heel to the lateral column (cuboid). Provides lateral stability and works with the talonavicular joint as the transverse tarsal (Chopart) joint for midfoot control.

• Tarsometatarsal (Lisfranc) joint complex: Bases of the five metatarsals with the cuneiforms and cuboid. The recessed base of the second metatarsal adds a “lock” for midfoot stability; injuries here can be significant.

• Metatarsophalangeal (MTP) joints: Metatarsal heads with proximal phalanges. Enable toe dorsiflexion during push‑off; the first MTP bears high loads and is a common site of osteoarthritis and gout pain.

• Interphalangeal joints: PIP/DIP in lesser toes; a single IP in the hallux. Fine‑tune toe position and help distribute pressure during the terminal stance.

Strong ligaments and fascia—including the plantar fascia, spring ligament, long plantar ligament, and the deltoid complex—reinforce these joints, preserve the arches, and keep motion smooth under load.

Foot arches and how they distribute load

Your foot’s arches act like engineered bridges and springs. They spread body weight from heel strike through mid‑stance, store elastic energy, and then stiffen for an efficient push‑off. Three arches work together—the medial and lateral longitudinal arches front‑to‑back, and the transverse arch side‑to‑side—to keep pressure evenly shared across foot anatomy bones.

• Medial longitudinal arch: Built from the calcaneus, talus, navicular, cuneiforms, and the first three metatarsals. The talar head and navicular function as a keystone, supported by the spring (plantar calcaneonavicular) ligament, plantar fascia, and the posterior tibial tendon. This arch handles most shock absorption and adapts to uneven ground.

• Lateral longitudinal arch: Formed by the calcaneus, cuboid, and fourth–fifth metatarsals. It’s lower and stiffer, offering lateral stability. The cuboid anchors the outer column; the long plantar ligament and the fibularis (peroneus) longus tendon (which runs in a groove under the cuboid) help hold this arch.

• Transverse arch: Spans the cuneiforms, cuboid, and the bases/heads of the metatarsals. The wedge‑shaped cuneiforms and the “mortise” around the second metatarsal create a stable yet flexible dome that equalizes forefoot pressure.

How load flows: At heel strike, force enters through the calcaneus and splits into medial and lateral columns. During mid‑stance, the arches and plantar fascia distribute stress across the midfoot. As you roll forward, the foot stiffens; weight shifts medially so the first metatarsal and hallux can drive push‑off. The first MTP joint briefly bears a large share of body weight here, aided by the sesamoids that boost leverage and diffuse pressure. Healthy arches mean smoother motion, fewer hotspots, and more efficient steps.

Common anatomical variants of foot bones

Not every foot follows the “textbook” 26-bone pattern exactly. Many people have accessory bones or minor shape differences that are normal and often symptom‑free. Some variants can mimic fractures on X‑ray or become painful with overuse or after a twist, so recognizing them helps avoid confusion and guides care.

• Accessory navicular (medial midfoot): Extra bone at the navicular tuberosity. Types 1–3 exist; a type 2 has a fibrocartilaginous synchondrosis and is the variant most likely to become symptomatic or be mistaken for a fracture.

• Os trigonum (posterior talus): Accessory bone off the posterolateral talar process. Can get pinched with repeated plantarflexion, causing posterior ankle pain.

• Hallux sesamoid variants: The two sesamoids under the first metatarsal head are sometimes bipartite. This normal variant can look like a fracture; these bones can still develop sesamoiditis or rarely fracture.

• Sesamoid in fibularis (peroneus) longus tendon: A small sesamoid or cartilage commonly sits in the tendon where it runs in the cuboid groove; it can irritate with lateral column overload.

• Tarsal coalition: Congenital connection (bony or cartilaginous) between tarsals—most often calcaneonavicular or talocalcaneal (middle facet). It reduces motion and may cause activity‑related pain or recurrent sprain patterns.

Common injuries and conditions involving foot bones

From sudden missteps to miles of repetitive impact, problems around foot anatomy bones usually fall into a few patterns: acute fractures, overuse stress injuries, joint disorders, and pain from anatomical variants. Knowing where each condition lives helps you connect symptoms with the bone or joint likely involved and choose the right next step.

• Fifth metatarsal base fractures: Among the most common adult foot fractures; often follow an inversion twist. The prominent base on the lateral foot makes it a frequent injury site.

• Metatarsal stress fractures (2nd–3rd): Repetitive loading concentrates force in these thinner, longer rays—classic in runners and dancers.

• Toe fractures and stubs: The phalanges are small and exposed; breaks are common and usually managed conservatively unless displaced.

• Calcaneus injuries: High‑energy falls can fracture the heel; runners may develop calcaneal stress reactions. The heel fat pad can also degenerate, causing impact‑related pain.

• Talus injuries: Talar neck fractures carry risk of avascular necrosis due to limited blood supply. Osteochondral lesions of the talus can follow ankle sprains and cause deep ankle pain.

• Cuboid syndrome: Minor subluxation/strain of the cuboid with lateral foot pain—seen in athletes and those with high activity.

• Lisfranc (tarsometatarsal) injuries: Midfoot sprain or fracture‑dislocation at the “lock” around the 2nd metatarsal base; deceptively painful and potentially significant if missed.

• Hallux rigidus (1st MTP osteoarthritis): The big‑toe joint bears high push‑off loads; stiffness and dorsal pain limit propulsion.

• Gout at the 1st MTP: The big‑toe joint is the classic site of acute crystalline inflammation due to its cooler temperature and high mechanical demand.

• Sesamoiditis and sesamoid fractures: Under the first metatarsal head; overuse or hyperextension (“turf toe”) drives focal plantar pain.

• Accessory navicular pain: A type 2 accessory navicular with a fibrocartilaginous bridge is the variant most likely to become symptomatic, causing medial midfoot pain.

• Os trigonum/posterior ankle impingement: Extra bone behind the talus gets pinched in plantarflexion, producing posterior ankle pain.

• Tarsal coalition: Congenital fusion (often calcaneonavicular or talocalcaneal) limits hindfoot motion, leading to activity‑related pain or recurrent sprains.

These patterns map to specific bones and joints—talus, calcaneus, cuboid, navicular, metatarsals, the first MTP, and the sesamoids—so location and mechanism of pain are powerful clues to the diagnosis.

Symptoms, self-care, and when to see a specialist

Bone-related foot pain usually has a story: a twist, a long run, a bad landing, or weeks of overuse. Mapping the pain’s location to the foot anatomy bones helps: the lateral border (fifth metatarsal/cuboid), medial midfoot (navicular/cuneiforms), heel (calcaneus), big-toe joint and sesamoids (first MTP), or deep hindfoot/ankle (talus/subtalar).

• Common symptoms to watch:

  • Point tenderness over a bone, swelling, bruising, or a palpable bump.
  • Pain with weight-bearing or push-off, relief at rest; morning “start-up” pain.
  • Plantar hot spot under the big toe (sesamoids) or midfoot pain after a twist (Lisfranc concern).
  • Posterior ankle pain with plantarflexion (possible os trigonum) or lateral foot ache (cuboid/fifth metatarsal).

• Smart self-care (first 48–72 hours):

  • Protection and rest: Limit impact; use a stiff‑soled shoe, postop sandal, or walking boot if painful to walk.
  • Ice and elevation: 15–20 minutes on, several times daily; compress if tolerated.
  • Medication: Short course of OTC anti‑inflammatories if safe for you.
  • Buddy‑tape simple toe injuries; avoid aggressive stretching or heat early.

• See a foot/ankle specialist urgently if:

  • You can’t bear weight or pain worsens after 24–48 hours.
  • Midfoot bruising/plantar ecchymosis, deformity, numbness, or an open wound.
  • Focal pain at the base of the 2nd or 5th metatarsal, heel after a fall, or deep ankle pain after sprain.
  • Persistent pain > 7–10 days, recurrent “sprains,” or if you have diabetes, neuropathy, poor circulation, osteoporosis, or are a child/adolescent with ongoing pain.

Early diagnosis and offloading prevent chronic disability—don’t push through bone pain.

How foot bone issues are diagnosed

Good diagnoses start with a clear story and a precise map. Your specialist will connect the mechanism (twist, overuse, fall) with where it hurts along the foot’s bony landmarks—heel (calcaneus), lateral border (cuboid/fifth metatarsal), medial midfoot (navicular/cuneiforms), or big‑toe joint/sesamoids. Exam pinpoints tenderness, checks swelling/bruising (plantar midfoot bruising raises Lisfranc concern), assesses alignment and arch integrity, and tests joint motion from ankle to toes.

• X‑rays (first‑line): AP/lateral/oblique views screen for fractures, alignment, and joint space. Weight‑bearing views help reveal midfoot (Lisfranc) instability and arch collapse that non‑weight‑bearing films can miss.

• CT scan: Defines complex or intra‑articular fractures (especially calcaneus/talus) and maps subtle bone architecture or suspected tarsal coalitions for surgical planning.

• MRI: Detects early stress reactions and stress fractures when X‑rays are normal, evaluates bone marrow edema, and visualizes cartilage/bone defects like osteochondral lesions of the talus, plus associated soft‑tissue injury.

• Ultrasound: Dynamic assessment of tendons/plantar plate and guidance for precise injections or aspirations; useful at the first MTP/sesamoids or sinus tarsi.

• Targeted diagnostic injections: Image‑guided anesthetic into a suspect joint (e.g., first MTP, subtalar) can confirm the pain source and inform treatment.

• Labs (when indicated): If the first MTP is acutely inflamed, serum urate and other labs may support gout; results are interpreted alongside imaging and exam.

At Achilles Foot and Ankle Center, advanced digital imaging and ultrasound/fluoroscopy‑guided procedures streamline this process so you get answers—and a plan—fast.

Care options from conservative to surgical

Most problems involving foot anatomy bones improve with a stepwise plan that matches the exact bone or joint involved, the stability of the injury, and your activity goals. We start by protecting and offloading the painful structure, restore motion and strength with targeted rehab, and reserve procedures for fractures or arthritis that won’t stabilize or calm down with conservative care.

• Protection and load management: Relative rest, activity modification, and assistive devices (stiff‑soled shoe, postop sandal, crutches) to limit painful forces.
• Immobilization when needed: Walking boot or cast for stress reactions, acute fractures, or painful midfoot injuries to allow bone healing.
• Footwear and orthotics: Supportive shoes (rocker‑bottom, wide toe box) and custom orthotics/carbon inserts to offload hot spots (e.g., sesamoids, fifth metatarsal base) and support the arches.
• Padding, taping, and bracing: Metatarsal pads, dancer’s pads for sesamoids, or hindfoot/ankle bracing to stabilize irritated joints.
• Physical therapy: Calf and intrinsic‑foot strengthening, balance work, and gait retraining to reduce repeat stress.
• Medications and injections: Short courses of anti‑inflammatories when appropriate; image‑guided injections to calm inflamed joints (e.g., first MTP, subtalar) and aid diagnosis.

When structure is unstable, displaced, or worn out, outpatient procedures restore alignment or reduce pain:

• Fracture fixation: Stabilization of displaced metatarsal, calcaneal, talar, or Lisfranc injuries to protect joints and regain function.
• Midfoot stabilization (Lisfranc): Repair or fixation if the “lock” at the second metatarsal base is compromised.
• Talus cartilage injuries: Arthroscopic treatment of osteochondral lesions to address persistent deep ankle pain.
• Arthrodesis (fusion): Subtalar, midfoot, or first MTP fusion for end‑stage arthritis or deformity to eliminate painful motion.
• Joint replacement (select cases): Options for severely arthritic joints (commonly the first MTP) to preserve motion.
• Accessory bone procedures: Excision of a symptomatic accessory navicular or os trigonum when conservative care fails.
• Tarsal coalition surgery: Resection or fusion based on age, coalition type, and symptoms.

At Achilles Foot and Ankle Center, minimally invasive techniques, a dedicated Foot & Ankle Surgery Center, and ultrasound/fluoroscopy‑guided care help patients recover efficiently and return to activity with confidence.

Tips to keep your foot bones healthy

Strong, well‑supported feet make every step easier. Small daily habits protect the arches, joints, and the 26 foot anatomy bones that carry you through work, workouts, and weekends. Use these targeted tips to reduce overload, improve resilience, and prevent common problems.

• Wear the right shoes: Secure heel counter, adequate arch support, and a roomy toe box. Replace shoes when the midsole feels flat or the tread is worn.
• Progress training gradually: Increase mileage or impact in small steps, mix in low‑impact cross‑training, and vary surfaces to spread stress.
• Build strength and mobility: Calf raises, peroneal and posterior tibialis work, intrinsic “short‑foot” drills, balance work, big‑toe extension, and ankle dorsiflexion mobility.
• Support hot spots: Use metatarsal pads or dancer’s pads for forefoot/sesamoid pressure; consider orthotics for persistent arch collapse or lateral column pain.
• Recover well: Schedule rest days, elevate and ice after heavy effort, and back off early if point tenderness develops.
• Mind medical risks: If you have diabetes or neuropathy, inspect feet daily, moisturize skin, trim nails safely, and avoid going barefoot.
• Stabilize when needed: Use an ankle brace for recurrent sprains and a stiff‑soled shoe/boot temporarily if push‑off is painful.

If pain persists more than a week, you can’t bear weight, or swelling/bruising worsens, see a foot and ankle specialist promptly.

Key terms and mnemonics to remember the bones

A few sticky memory tricks and a tight mini‑glossary make the 26 foot anatomy bones easy to recall under pressure—whether you’re studying, reading an X‑ray, or just matching pain to place. Use the cues below to lock in names, locations, and how clinicians talk about them.

Mnemonics that stick

• Tarsals (7) – “Tiger Cubs Need MILC”: Talus, Calcaneus, Navicular, Medial cuneiform, Intermediate cuneiform, Lateral cuneiform, Cuboid.
• Cuneiform order – “MIL”: From the big‑toe side out: Medial → Intermediate → Lateral.
• Toes count – “2‑3‑3‑3‑3 rule”: Hallux has 2 phalanges; each lesser toe has 3. Metatarsals number 1→5 starting at the hallux side.

Quick glossary (exam‑friendly)

• Hallux: Big toe; key for push‑off (2 phalanges).
• Dorsal/Plantar; Medial/Lateral: Top/sole; inner (hallux) side/outer (fifth toe) side.
• Hindfoot/Midfoot/Forefoot: Talus‑calcaneus; navicular‑cuboid‑cuneiforms; metatarsals‑phalanges.
• Talocrural joint: Ankle hinge (tibia/fibula with talus).
• Subtalar joint: Talus–calcaneus; inversion/eversion control.
• Chopart joint (transverse tarsal): Talonavicular + calcaneocuboid linkage.
• Lisfranc joint complex: Tarsometatarsal “lock,” especially the 2nd metatarsal base.
• MTP / IP (PIP, DIP): Toe base joints / interphalangeal hinge joints.
• Sesamoids: Two pea‑size bones under the first MTP; boost leverage.

Key takeaways

The foot’s skeleton—26 bones plus two sesamoids—works as a springy lever organized into hindfoot, midfoot, and forefoot. Stable arches distribute load, while joints from the ankle to the toes coordinate motion and propulsion. Knowing names, landmarks, and common variants helps you read symptoms, prevent injury, and seek the right care fast.

• 26 bones: 7 tarsals, 5 metatarsals, 14 phalanges; sesamoids sit under the big toe.
• Orientation matters: Dorsal/plantar and medial/lateral terms keep mapping accurate.
• Hindfoot: Talus directs motion; calcaneus absorbs heel strike and powers push‑off.
• Midfoot: Navicular, cuneiforms, and cuboid shape the arches and stabilize Lisfranc.
• Forefoot/toes: First MTP and hallux carry high push‑off loads.
• Variants: Accessory navicular, os trigonum, and bipartite sesamoids are common.
• Red flags: Can’t bear weight, plantar midfoot bruising, or focal bone pain > 1 week.
• Care path: Early diagnosis; protect and offload first—surgery reserved for instability or advanced arthritis.

If foot pain is limiting you, get expert evaluation and a plan that fits your goals at Achilles Foot and Ankle Center.