In step or in step ( two words ) means keeping time to the beat or music, or keeping pace while marching in a group--
They have been drilling all week, so they'll be able to stay in step during the parade.
He's a fairly good dancer, always in step with the music, at least.
Instep or instep ( one word, rhymes with in step ) means the arched top part of the foot between the toe and the ankle, or the corresponding part of a shoe--
A board landed on his instep; they took him to the hospital.
She's looking for a pump with a leather instep.
Now that you know that, you can say--
"The ache in his instep made it difficult to keep in step with the band."
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