It is one of the simplest and most natural movements, yet some of the most degrading and frustrating pain you can feel when trying to walk is on the outside of your foot. From taking a casual stroll around the block to an enduring hike deep in the mountains, pain on the outside of your foot can make every step an encumbrance of your progress. Knowing its causes and exploring proper means of relieving the discomfort may make all the difference. This blog post looks at some of the possible causes of foot pain on the outer edge and provides tips to help relieve it.
1. Understanding the Anatomy of the Foot
The human foot is an intricate design of bones, muscles, ligaments, and tendons. On the outside of the foot, usually referred to as the lateral aspect, lies the fifth metatarsal bone (the pinky toe bone), a few tendons running along the outer edge, and ligaments that help stabilize the foot. Pain on the inside of the foot is commonly related to stress or injury to one of those structures.
2. Common Causes of Lateral Foot Pain
There are numerous causes for “pain on outside of foot when walking“. The following are the most frequent ones:
- Peroneal Tendonitis: The peroneal tendons run along the outside of the ankle and foot. Inflammation of these tendons, due to overuse or improper fitting of shoes, can present sharp or dull pains on the outside of the foot.
- Stress Fractures: Repetitive stress on the bones of the foot may also cause a stress fracture, most commonly in the fifth metatarsal. This is more common in athletes and people involved in high-impact activities.
- Sprained Ankle: Ankle sprains can also lead to pain on the outside of the foot. It usually occurs when your foot twists or rolls awkwardly, causing ligaments to be stretched or torn.
- Bunsions and Bunionettes: A bunionette, or tailor’s bunion, is a bony bump that forms on the outside of the foot, near the pinky toe. This may cause a lot of pain, especially when walking.
- Poor Fitting Footwear: Poorly fitted shoes put pressure on selected regions of the foot. The pressure so exerted may cause pain, blisters, or calluses along the outer edge.
- Plantar Fasciitis: While it is generally related to pain in the heel, plantar fasciitis does have manifestations of pain on the outer side of the foot as the foot adjusts to tightness occurring in the arch.
3. How to Relieve Pain on the Outside of the Foot
If you experience outside of the foot pain while walking, here are some steps you can take to relieve the discomfort:
Rest and Ice
One of the initial and most efficient methods for trying to cure foot pain is simply allowing your foot to get some rest and recover on its own. Avoid a lot of walking and high-impact activities that may exacerbate your pain. Apply an ice pack to the affected area for 15-20 minutes at a time, several times a day, to reduce swelling and inflammation.
Stretching Exercises
Tightened muscles, tendons, and ligaments contribute to pain on the outside of the foot. Gently working on stretching can reduce this inflexibility and alleviate discomfort. Emphasize exercises that stretch the calves, the Achilles tendon, and the peroneal tendons. Tightly pulled foot and ankle areas also benefit from yoga stretches or the use of a foam roller.
Footwear Considerations
Wearing the right shoes can go a long way toward preventing foot pain. Wear shoes that fit well and provide sufficient support. Find shoes that are cushioned and have arch support, especially if one has to walk or stand for extended periods. Avoid all forms of shoes that have narrow toe boxes because they tend to irritate bunions or give rise to other problems related to the feet.
Orthotics and Insoles
Custom orthotics or insoles can help relieve foot pain by redistributing pressure and improving foot alignment. If you have flat feet or other structural abnormalities, custom-made orthotics can provide the necessary support to reduce strain on the outside of the foot. Over-the-counter insoles designed for arch support can also be effective for general foot pain relief.
Massage Therapy
Massage can help improve blood flow and also relieve taut muscles. You may massage the outside of your foot with your hands or use a massage ball, directing most of your attention to regions of your foot that feel overly tight or sensitive. You could also consult a professional massage therapist who is experienced in treating the feet.
Taping Techniques
Taping of your foot will offer extra support to your outer edge and keep more strain away. Techniques for kinesiology taping may ease pain by offering the peroneal tendons more support, hence limiting the amount of stress to your affected area. If you do not know how to tape your foot correctly, a podiatrist or a physical therapist can show you a good way to do so for your condition.
Pain Relief Medication
Over-the-counter pain relievers, such as ibuprofen or acetaminophen, may help reduce inflammation and alleviate pain. Always use the label dosage instructions and speak with your healthcare professional if you think a prescription medication that is stronger is needed, or if the pain persists.
Physical Therapy
If pain on the outside of the foot is due to an injury or structural problem, treatment with a physical therapist can be beneficial. A physical therapist can take you through exercises that strengthen and stretch the specific area associated with your condition. They may also educate you on gait changes or how to move in a manner that places less stress on your foot and speed up your recovery process.
Professional Medical Help
It’s important to see a healthcare provider if your foot pain doesn’t improve with rest or self-care. The diagnosis can be made specifically by a podiatrist or orthopedic specialist. They may also order diagnostic tests such as X-rays and MRI scans to establish the real cause of your pain. Sometimes, surgical treatment might be required, especially in cases of a fracture or major tendon tears.
4. When to Seek Medical Attention
Though pain on the outside of the foot may be cured with rest and home remedies, there are times when it requires medical intervention. You should seek professional help if:
- The pain does not improve with rest and conservative treatments.
- The pain is severe or worsening.
- You experience swelling, bruising, or difficulty moving your foot.
- Suspecting a fracture or significant injury.
A professional assessment can ensure you receive the proper treatment to also avoid further complications.
Conclusion
The pain on the outside of your foot, while walking is an annoying and uncomfortable condition; however, with the right care and attention, one can relieve the discomfort and be back to their regular activities. Whether the pain has been coming from tendonitis, a stress fracture, or poor shoes, resting, stretching, and supporting that foot can go a long way toward cure. If the pain persists or worsens, don’t hesitate to seek professional help so that you can get the right diagnosis and treatment.
If you’re having foot pain and looking for a trusted provider in the area, consider seeking foot pain in Scottsdale, AZ. With the proper guidance and appropriate treatment, you’ll be back on your feet in no time, enjoying walks with comfort.
