I need new pedals. I have metal pedals with pins in them. they grip my shoes great but now my foot is injured from the pin digging in on long rides. when I walk I can fel the bone at the base of my little toe move.

Any ideas on pedals or should I break down and get clip ons and shoes? looking for advice on either.

You mean clipless? I have been riding SPD with mountain shoes for over 5 years now.

You may want to try using SPD compatible shoes with your
existing pedals. Since the sole is stiff, that may help. If it
still problematic, then get the SPD pedals to go w/ the shoes.

https://www.youtube.com/watch?v=FFyXxrqWbPA