Walking, exercising, and even standing are activities we can take for granted when we’re not experiencing pain. Pain on the side of your foot can make life uncomfortable, whether it’s a sharp pain, dull pain, or a burning sensation. Side foot pain can affect your mobility and quality of life. In this article we’ll explore side of foot pain, the causes and symptoms of side foot pain, and pain relief techniques you can try at home.
What is Side of Foot Pain?
Side of foot pain is the pain or discomfort you feel along the side of your foot, either on the inner or outer edges. Side of foot pain can be sharp or dull or can be a burning sensation. Side of foot pain has several potential causes including peroneal tendonitis, bunions, nerve compression, or stress fractures.
While you should always get your side of foot pain diagnosed by a medical professional, often burning pain on the outer side of your foot can be caused by nerve-related issues, while pain in the little toe may be related to issues like bunions. If you experience pain in the side of your foot while walking, you could be experiencing inflammation in the tendons or joints. To understand more about the different areas of pain you may want to consult a side of foot pain chart.
What Causes Side of Foot Pain?
There are many different causes of side of foot pain, and they can differ in severity and treatment. Read on to discover the causes of side of foot pain.
Side of Foot Pain Caused by Arthritis
Many people experience arthritis in their joints. The stiffness and swelling that arthritis brings can often result in pain on the inner or outer side of the foot. Osteoarthritis, the most common type of arthritis which occurs when cartilage in the joints breaks down over time, and rheumatoid arthritis, an autoimmune disease where the body's immune system attacks the joints, can affect the foot frequently[1].
Peroneal Tendonitis in the Side of the Foot
Peroneal tendonitis occurs when the peroneal tendons, located on the outside of the lower leg, become inflamed and cause pain along the outer side of the foot. This inflammation can worsen when walking, running, or exercising, but should ease with rest. This condition is also called peroneal tendinopathy.
Nerve Compression
Nerve compression conditions like tarsal tunnel syndrome can cause pain in the foot, and occur when the tibial nerve is compressed as it passes through the tarsal tunnel in the ankle[2]. Nerve compression conditions can cause burning pain on the outer side of the foot, alongside sensations like tingling or numbness.
Side of Foot Pain due to Bunions
Bunions are a common condition and form bony “bumps” at the base of the big toe. Bunions can cause pain on the foot, and most often on the inner side of the foot. Bunions can also cause misalignment in your feet, leading to discomfort on the outer side of your foot. Symptoms of bunions include pain, redness, and swelling at the base of the big toe.
Stress Fractures
Often caused by repetitive stress or overuse, stress fractures are small cracks in the foot’s bones and can cause side foot pain. Stress fractures can feel particularly painful when walking, exercising, engaging in physical activity, or putting weight on the foot. Stress fractures can be accompanied by sharp localized pain, swelling, and side of foot tenderness.
Foot Misalignment and Side of Foot Pain
Feet can get misaligned for a number of reasons and can cause pain. Misalignment due to inherited conditions, injuries, or bunions can cause uneven distribution of pressure on the foot which leads to pain on the side of the foot. This pain can worsen with prolonged walking or standing.
What are the Symptoms of Side Foot Pain?
Side of foot pain can present differently depending on the cause. Some common symptoms you may experience include:
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Sharp pain on the side of the foot
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Dull pain on the side of the foot
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Swelling and redness around the affected area
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Tenderness or soreness on side of foot
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Stiffness in your foot, especially after prolonged periods of inactivity
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Difficulty walking or standing due to pain, stiffness, or swelling
How to Relieve Pain on Side of Foot
Side of foot pain may require medical intervention or treatment provided by a medical professional. However, if appropriate, there are some self-care techniques that can help alleviate your side of foot pain.
Rest and Elevation
Resting your foot can be essential in treating your side of foot pain[3]. Resting your foot can help reduce the strain on the impacted area while elevating the foot helps reduce swelling by promoting better circulation.
Ice Therapy or Heat Therapy
Hot and cold treatments can be effective for foot pain and are easy to do at home. Ice therapy can be an effective way to reduce inflammation and numb pain. Apply an ice pack wrapped in a tea towel to the side of your foot for 15-20 minutes and repeat as and when needed. Heat therapy can help promote circulation in your foot, and can help treat stiffness and joint pain. Apply a heating pad or soak your feet in hot water for 15-20 minutes and repeat when necessary.
Ice and heat therapy helps treat pain through the Gate Control Theory of Pain, as both heat and coolness influence the gate mechanism.
Over-the-Counter Medications
Over-the-counter (OTC) medications like ibuprofen or acetaminophen can help manage your inflammation and discomfort at home. OTC medications do carry side effects and can cause stomach pain, so always ensure you follow medical advice. Topical treatments like MEDISTIK can provide targeted pain relief to your side of foot pain, and don’t carry the same side effects as oral OTC medications.
Footwear Changes
Ensuring that you are wearing the proper shoes can be crucial in managing your side foot pain[4]. Wearing shoes that offer you the correct support for both physical activity, like running, and everyday wear is important. Consider switching to shoes with arch support and adequate cushioning, or using orthotic inserts.
If you are on your feet for long stretches of time, you may want to consider shoes specially designed for those who work on their feet, like nurses or restaurant servers.
Foot Strengthening Exercises and Stretches
The muscles in your feet can benefit from gentle strengthening and stretching exercises to help alleviate side of foot pain[5]. Some exercises you can try at home include:
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Banded calf stretch: Sit on the floor with your legs outstretched and place a fitness band or towel around the ball of your foot. Push your ankles away from you while pulling the band (and the ball of your foot) towards you. Repeat on the other side.
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Toe curls: Sit down on a chair with your feet flat on the floor, and raise your heels so only your toes remain on the floor. Play around with curling your toes over and under.
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Ankle circles: Sit on a chair or the floor and cross your legs. Rotate the ankle on the top leg clockwise and counter-clockwise. Repeat on the other side.
Pro tip: applying a topical treatment like MEDISTIK ahead of stretching can help prime and prepare your muscles for movement.
Preventing Pain on Side of Foot
To prevent side of foot pain from occurring or returning, you should make sure that you are taking care of your feet. Small lifestyle changes, seeking professional medical advice, or consulting with a podiatrist or physiotherapist can be key to keeping your feet healthy. You may want to consider the following strategies:
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Perform regular foot-strengthening exercises to keep your muscles and tendons strong and flexible.
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Wear shoes with proper support for your specific activities, especially if you are on your feet for long periods of time, or exercise frequently.
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Avoid walking barefoot on hard surfaces, especially if you have foot misalignment.
