What Causes Pain on the Outside of the Foot after Running

When you’re out for a run, the last thing you want is pain in your feet. Yet, many runners experience discomfort on the outside of their feet after pounding the pavement. This type of pain, known as lateral foot pain, can be frustrating and confusing. What causes it? Is it serious? How can you prevent it? In this article, we’ll explore the common reasons behind outer foot pain after running, discuss when you should be concerned, and offer practical tips to help you stay pain-free. 

Common Causes of Pain on the Outside Edge of Your Foot After Running

Experiencing pain on the outside edge of your foot after running can be uncomfortable. Here are some common causes:

1. Stress Fractures

Stress fractures are tiny cracks in the bone that occur due to repetitive stress or overuse. Runners, especially those who suddenly increase their mileage or intensity, are at higher risk. Pain from a stress fracture typically worsens with activity and improves with rest.

2. Peroneal Tendonitis

Peroneal tendonitis involves inflammation of the peroneal tendons, which run along the outside of the ankle and foot. It’s a condition that often arises from overuse, improper footwear, or running on uneven surfaces. Symptoms include pain along the outer edge of the foot and ankle, particularly during activity.

3. Cuboid Syndrome

Cuboid syndrome occurs when the cuboid bone, located on the outer side of the foot, becomes misaligned or injured. This condition can result from a sudden injury, such as a sprain, or repetitive stress from running. Symptoms include pain on the outside of the foot, swelling, and difficulty walking.

4. Tarsal Coalition

Tarsal coalition is a condition where two or more bones in the foot are abnormally connected, often leading to pain and stiffness. This condition can be congenital or develop over time due to repetitive stress. Symptoms typically include pain on the outside of the foot, especially during physical activity.

5. Arthritis

Arthritis is a condition characterized by inflammation of the joints, which can lead to pain, stiffness, and swelling. In the foot, arthritis can affect various joints, including those on the outside edge. Osteoarthritis, the most common type, often develops due to wear and tear over time, while rheumatoid arthritis is an autoimmune condition that can also impact the foot. Symptoms include persistent pain, reduced range of motion, and swelling.

6. Friction Blisters

Friction blisters are small, fluid-filled sacs that form on the skin due to repeated rubbing or friction. Runners often experience these blisters on the outside edge of their feet, especially if they are wearing ill-fitting shoes or new footwear that hasn’t been properly broken in. Blisters can be painful and may cause discomfort while running.

7. Bunions

Bunions are bony bumps that form at the base of the big toe. It causes the toe to angle toward the second toe. While bunions primarily affect the big toe, they can also lead to pain on the outside edge of the foot as the foot structure changes. Symptoms include pain, swelling, and redness around the affected area.

8. Ankle Sprains

Ankle sprains occur when the ligaments that support the ankle are stretched or torn, often due to a sudden twist or fall. This injury can lead to pain on the outside edge of the foot, especially if the sprain affects the ligaments on that side. Symptoms typically include swelling, bruising, and difficulty bearing weight on the affected foot. If you suspect an ankle sprain, it’s important to rest, ice the area, and elevate your foot to reduce swelling. 

Can You Break the Outside of Your Foot while Running?

According to experts, it is indeed possible to break the outside of your foot while running, often through stress fractures or other types of breaks. 

Stress Fractures  

Stress fractures are tiny cracks in bones caused by repeated stress or overuse. Unlike regular fractures from a single injury, stress fractures develop over time, often from running, especially if you quickly increase how far or how hard you run. 

The symptoms usually include pain in a specific area that gets worse during activity but feels better with rest. You might also notice swelling, tenderness, and sometimes bruising. 

Can You Keep Running With Outer Foot Pain?

It’s tempting to keep running when your outer foot hurts, especially during race training or to maintain fitness. Nevertheless, experts caution that ignoring pain may lead to more severe injuries. Therefore, it’s essential to recognize the risks involved and understand when to stop running and seek medical advice.

The Risks of Continuing to Run with Foot Pain

Running through pain can exacerbate the underlying issue. Stress fractures and other injuries often develop when the body is subjected to repetitive stress without adequate time to recover. If you continue to run on an injured foot, you risk worsening the condition, which may lead to prolonged downtime and more extensive treatment.

Signs That You Should Stop Running

Here are some key indicators that suggest you should pause your running routine:

When to Seek Medical Advice

If you experience any of the above symptoms, it’s time to consult a healthcare professional. Early intervention can make a significant difference in your recovery. A sports medicine specialist or a physical therapist can assess your condition, provide a proper diagnosis, and recommend a tailored treatment plan.

How to Relieve Pain on the Outside of Your Foot

foot massage

Managing outer foot pain involves both immediate relief strategies and long-term solutions. Here are some immediate relief methods and long-term solutions to help alleviate your discomfort:

Immediate Relief Methods

1. RICE (Rest, Ice, Compression, Elevation)

The RICE method is a tried-and-true approach for reducing pain, swelling, and inflammation. Rest your foot by avoiding activities that cause discomfort. Apply ice packs to the affected area for 15-20 minutes several times a day to constrict blood vessels and reduce inflammation. Wrap your foot with a compression bandage to provide support and limit swelling. Finally, elevate your foot above heart level whenever possible to promote drainage and reduce fluid buildup.

2. Over-the-Counter Medications

Anti-inflammatory medications, such as ibuprofen or naproxen, can help alleviate pain and reduce inflammation. Always follow the dosage instructions on the label and consult with a healthcare professional if you have any concerns or are taking other medications.

Long-Term Solutions

1. Physical Therapy

Working with a physical therapist can help address the root cause of your outer foot pain and develop a personalized treatment plan. They may recommend exercises to improve flexibility, strengthen the muscles and tendons, and restore proper foot mechanics. Regular physical therapy sessions can help you return to running safely and prevent future injuries.

2. Custom Orthotics

If structural issues or imbalances cause your foot pain, custom orthotics may provide the support and cushioning your feet need. These devices are designed to align your feet and absorb shock. Furthermore, a podiatrist or physical therapist can assess your needs and recommend the appropriate orthotic solution.

3. Proper Footwear

Wearing shoes that fit well and provide adequate support is crucial for preventing and managing outer foot pain. Look for shoes with a sturdy heel counter, ample cushioning, and a flexible forefoot. Replace your running shoes every 300-500 miles or when they show signs of wear. If you’re unsure about the right shoes for your foot type and running style, consult with a specialty running store or a healthcare professional.

4. Ankle Strengthening Exercises

Weak ankles can contribute to outer foot pain by reducing stability and increasing the risk of sprains. Incorporate exercises that target the ankle muscles, such as calf raises, resistance band exercises, and balance training. Start with low-impact activities and gradually increase the intensity as your strength improves.

5. Foot Stretches

Regular stretching can help improve flexibility and reduce tension in the muscles and tendons of the foot. Focus on stretches that target the plantar fascia, Achilles tendon, and peroneal muscles. Gently stretch these areas after running and on rest days to maintain mobility and prevent tightness from developing.

How to Prevent Side of Foot Pain After Running

1. Get Proper Footwear

Look for well-fitting shoes that provide ample support and cushioning. As shoes wear down over time, they lose their ability to absorb shock effectively. Therefore, it’s essential to replace them every 300-500 miles or when signs of wear become noticeable.

2. Gradually Increase Your Mileage

Ramping up your running distance or intensity too quickly can lead to foot pain and injuries. Instead, adopt a patient approach by gradually increasing your mileage. Doing so allows your body to adapt to the new demands placed upon it. Moreover, a slow progression helps strengthen foot muscles and tendons naturally.

3. Strengthening Exercises

Add exercises that make your feet and legs stronger. Try calf raises, use resistance bands for ankle exercises, and practice balancing. Furthermore, incorporate mobility exercises to improve the range of motion in your feet and ankles.

4. Proper Running Form

How you run matters. Try to land on the middle or front part of your foot instead of your heel. Keep your shoulders relaxed as you run. Good form spreads out the impact of running, which can help prevent foot pain.

5. Stretching and Mobility

Stretch your calves, Achilles tendon, and foot muscles regularly. Do this before and after running. Also, try exercises that improve foot and ankle flexibility.

6. Varied Running Surfaces

Mixing up your running surfaces can provide relief to your feet and enhance your overall running experience. Try incorporating softer surfaces like trails or tracks into your routine. Not only does this variety reduce repetitive stress on specific parts of your feet, but it also challenges your body in new ways to improve your overall running performance.

7. Proper Warm-up and Cool-down

Start your run with light movement and stretches to warm up your muscles. After running, do some gentle stretches to help your body recover. These habits reduce stiffness and pain after running.

Final Thoughts 

As you lace up for your next run, keep in mind that your feet are the foundation of your running journey. Don’t ignore that nagging pain on the outside of your foot – it’s your body’s way of asking for attention. Addressing issues early means you’re not just solving a problem; you’re investing in your running future. 

Plus, every runner’s experience is unique, so listen to your body and seek help if needed. With the proper care and knowledge, you can keep that spring in your step and continue to enjoy the open road. Happy running, and here’s to many more miles of comfort ahead!