Introduction: Why Does Pain on Outside of Foot After Running Happen?
Running is an excellent way to stay healthy, but it can also take a toll on your feet, especially when you’re not using proper techniques or wearing the right footwear. Pain on the outside of the foot after running is a common complaint among runners, and it can significantly impact your performance and enjoyment. Whether you’re dealing with sharp pain, tenderness, or discomfort in your foot after a run, understanding the underlying causes and treatments is essential for long-term relief.
According to Medical News Today, common causes of lateral foot pain include stress fractures, ankle sprains, and conditions like peroneal tendonitis. The article highlights that early diagnosis and appropriate treatment—such as rest, ice, and physical therapy—are key to effective recovery and preventing further injury.
In this article, we’ll break down the most common causes of foot pain from running, specifically pain on the outer part of the foot, and share expert tips for treatment and prevention.
What Causes Pain on Outside of Foot After Running?
Pain on outside of foot after running can stem from a variety of conditions, each requiring different treatments. Identifying the cause of your pain is the first step in finding an effective solution. Below are some of the most common causes of this type of foot pain:
1. Peroneal Tendonitis
Peroneal tendonitis occurs when the tendons running along the outside of the foot become irritated or inflamed. These tendons play a critical role in stabilizing the foot and controlling movement during running. When overused, they can become strained, leading to pain and swelling.
Symptoms: Pain along the outside of the foot, particularly near the ankle, with swelling and tenderness. The pain may worsen after running or prolonged physical activity.
Treatment: Rest, ice, and elevation are essential for relieving inflammation. Additionally, physical therapy to strengthen the tendons and reduce stress on the foot can be beneficial.
2. Stress Fractures
Stress fractures are tiny cracks in the bones that develop due to repeated pressure, particularly on the fifth metatarsal, a bone on the outer side of the foot. Stress fractures are common in runners who increase their mileage too quickly or use improper footwear.
Symptoms: Sharp pain that gets worse during running, swelling, and tenderness around the affected bone. You may also notice bruising.
Treatment: Rest is critical for healing a stress fracture. A podiatrist may recommend wearing a boot or using crutches to prevent pressure on the affected foot during recovery.
3. Cuboid Syndrome
Cuboid syndrome occurs when the cuboid bone, located on the outside of the midfoot, becomes misaligned due to injury or overuse. It often leads to pain along the outer side of the foot.
Symptoms: Pain and discomfort on the outer side of the foot, limited mobility, and swelling.
Treatment: A podiatrist may use manual therapy to realign the cuboid bone and restore proper movement. Custom orthotics can also help provide support and prevent further injury.
4. Ill-Fitting Shoes
Wearing shoes that don’t fit properly is a leading cause of foot pain, particularly in runners. Shoes that are too tight, too loose, or don’t provide adequate support can lead to foot pain from running, including pain on the outside of the foot.
Symptoms: Pain, blisters, or calluses on the outer side of the foot. This pain may worsen with prolonged running.
Treatment: Make sure you’re wearing shoes that fit properly and are designed for your specific foot shape. If you need more support, custom orthotics can help redistribute pressure and improve your overall comfort. For more on this, read our guide on Custom Orthotics: The Key to Foot Comfort and Mobility.
Expert Tips for Treating Foot Pain from Running
While seeing a podiatrist is essential for diagnosing and treating pain on outside of foot after running, there are a few steps you can take at home to relieve discomfort and manage pain in the meantime.
1. Rest and Recovery
The first step in treating foot pain from running is giving your body time to recover. Overuse is often the primary cause of pain, so resting your foot is critical to prevent further injury. Cross-train with low-impact activities like swimming or cycling until the pain subsides.
2. Ice Therapy
Ice therapy is an effective method for reducing inflammation and numbing pain. Apply an ice pack to the affected area for 15–20 minutes several times a day to help manage swelling and discomfort.
3. Stretching and Strengthening Exercises
Incorporating stretching and strengthening exercises into your routine can help prevent injuries and reduce foot pain. Focus on strengthening the muscles in your calves, ankles, and feet to provide better support and prevent strain on the outer foot.
Preventing Foot Pain from Running: Tips for Long-Term Relief
The key to preventing pain on outside of foot after running is to incorporate good habits and proper techniques into your running routine. Here are a few tips to help you avoid foot pain:
1. Gradually Increase Running Intensity
Avoid making sudden increases in your running distance or intensity. Gradual progression will allow your body to adapt and prevent excessive stress on your feet.
2. Wear the Right Shoes
Invest in running shoes that provide adequate support and cushioning for your feet. If you have flat feet or high arches, consider custom orthotics to correct your foot mechanics and reduce the risk of injury.
3. Strengthen Your Feet and Lower Legs
Incorporate exercises that strengthen the muscles of your feet and legs. This will help with foot stability and reduce the risk of injury.
4. Take Care of Your Feet
Moisturize your feet regularly, and make sure to keep your nails trimmed. Dry, cracked skin or ingrown toenails can worsen foot pain and interfere with your running routine.
When to See a Podiatrist
If your pain doesn’t improve or worsens despite at-home care, it’s important to consult a podiatrist. A podiatrist can assess the cause of your pain and provide a tailored treatment plan, including custom orthotics, physical therapy, or other interventions.
At Fall Creek Foot & Ankle, we specialize in treating running injuries and foot pain, including pain on the outside of the foot. Our team of experts can provide you with the right treatment to help you get back on track.
Contact us today to schedule an appointment and get personalized care for your foot pain.
Conclusion: Take Control of Your Foot Health
Dealing with pain on outside of foot after running can be frustrating, but it’s important to address the root cause of your discomfort to prevent future injuries. By following expert tips, using the right footwear, and seeking professional help, you can prevent and manage foot pain from running effectively.
If you’re struggling with persistent foot pain, don’t wait to get the treatment you need. Fall Creek Foot & Ankle is here to help you return to pain-free running.