Lateral foot pain refers to discomfort or aching on the outer edge of your foot. This type of pain can make walking, running, or even standing uncomfortable. Many people experience this issue, and it can stem from various causes.
The outer part of your foot is made up of several bones, ligaments, and tendons. When any of these structures become injured or inflamed, you may feel pain along the side of your foot. This pain can range from a dull ache to a sharp, stabbing sensation.
It's important to note that lateral foot pain isn't just a minor inconvenience. If left untreated, it can lead to changes in your gait, which may cause problems in other parts of your body, like your knees, hips, or back.
Common Causes of Lateral Foot Pain
There are several reasons why you might experience pain on the outside of your foot. Understanding these causes can help you identify the problem and seek appropriate treatment.
One common cause is peroneal tendonitis. This condition occurs when the tendons that run along the outer part of your ankle become inflamed. Overuse, sudden increases in activity, or wearing shoes that don't provide proper support can lead to this condition.
Another frequent cause of outer foot pain is a stress fracture, which is a tiny crack in one of the bones in your foot, often caused by repetitive force or sudden increases in exercise intensity. Stress fractures can be particularly common in athletes, or anyone who spends a lot of time on their feet.
Ankle sprains can also lead to lateral foot pain. When you roll your ankle outward, it can stretch or tear the ligaments on the outer part of your foot, causing pain and swelling.
A lot of these causes can be prevented by wearing proper footwear and insoles. Superfeet insoles are a great way to protect your feet by providing added support and stability, helping reduce pain.
Symptoms Associated with Lateral Foot Pain
Recognizing the signs and symptoms of conditions that cause lateral foot pain can help you seek treatment. The most obvious sign is pain along the outer edge of your foot, but there are other symptoms to watch for as well.
Swelling is often present, especially if the pain is due to an injury or inflammation. You might notice that the outer part of your foot looks puffy or feels warm to the touch.
Many people with lateral foot pain also experience stiffness in their foot, particularly in the morning or after periods of rest. This stiffness might make it difficult to move your foot or toes normally.
In some cases, you might hear or feel a popping or clicking sensation when you move your foot. This could indicate a problem with the tendons or ligaments in your foot.
Diagnosing Lateral Foot Pain
If you're experiencing persistent pain on the outside of your foot, it's important to see a healthcare provider for a proper diagnosis. They will likely start by asking about your symptoms and medical history.
Your doctor will probably perform a physical examination of your foot. They'll look for signs of swelling, feel for tender spots, and check your foot's range of motion. They might also ask you to walk or perform certain movements to see how your foot functions.
In some cases, imaging tests might be necessary. X-rays can show bone fractures or other skeletal abnormalities. MRI or ultrasound scans can provide more detailed images of the soft tissues in your foot, helping to identify problems with tendons or ligaments.
Conservative Treatment Options for Lateral Foot Pain
Many cases of lateral foot pain can be treated without surgery. Rest is often the first step in treatment. Giving your foot time to heal can help reduce inflammation and pain.
Applying ice to the affected area can help reduce swelling and numb pain. You can do this for 15-20 minutes at a time, several times a day. Just be sure to wrap the ice in a towel to protect your skin.
Over-the-counter pain medications like ibuprofen or naproxen can help manage pain and reduce inflammation. However, it's always best to consult with a healthcare provider before starting any new medication.
Physical therapy can be very effective for treating lateral foot pain. A physical therapist can teach you exercises to strengthen the muscles in your foot and ankle, improving stability and reducing the risk of future injuries.
Prevention Strategies for Lateral Foot Pain
Preventing lateral foot pain is often easier than treating it. There are several steps you can take to reduce your risk of developing this issue.
Wearing proper footwear with supportive insoles is crucial. Choose shoes that fit well and insoles like Superfeet that offer structured support under you arches and around your heels. If you're an athlete or engage in high-impact activities, make sure to replace your shoes regularly as they wear out.
Gradually increasing the intensity and duration of your physical activities can help prevent overuse injuries. If you're starting a new exercise program, give your body time to adjust.
Stretching and strengthening exercises for your feet and ankles can improve flexibility and stability, reducing your risk of injury. Simple exercises like toe curls or ankle rotations can be done at home and can make a big difference.
Avoiding Surgery with Proper Foot Care
While surgery is sometimes necessary for severe cases of lateral foot pain, many people can avoid it with proper care and management. One of the most effective ways to prevent and manage lateral foot pain is by using appropriate footwear and insoles.
Look for shoes with a wide toe box and insoles with good arch support. Avoid high heels or shoes that put extra pressure on the outer part of your foot.
Superfeet insoles can make a big difference in managing lateral foot pain. They help distribute pressure more evenly across your foot, reducing strain on the outer edge. They also provide extra cushioning and support where you need it most.
Lateral Foot Pain Recovery and Help From Superfeet
With proper treatment and care, the outlook for most cases of lateral foot pain is good. Many people find relief through conservative treatments like rest, physical therapy, and proper footwear with insoles.
Even after your pain has resolved, continuing with good foot care practices is important. This includes wearing supportive shoes, maintaining strength and flexibility in your feet and ankles, and being mindful of any recurring pain or discomfort.
At Superfeet, we know the right insole can boost your comfort, health, and performance. Whether your goal is to prevent injury or speed recovery, try our insoles today and feel the difference for yourself.
Written in consultation with and reviewed by Superfeet Biomechanics and Education team members Meredith Wells, PhD and Justin Wager, PhD