March 26, 2022

Why Does the Side of My Foot Hurt?

HodddddddWhen we talk about foot pain, we typically go straight to plantar fasciitis, heel spurs or fallen arches. But what if the pain is on the side of the foot?

It’s important to first identify which side of the foot is affected. Pain on the outside of the foot and/or ankle (the pinky toe side) is called lateral foot pain. Whereas pain on the inside of the foot (the big toe side) is called medial foot pain.

Pain on the side of your foot can be debilitating. You may also experience tenderness, swelling or lack of mobility. Resulting in you finding it difficult to run, walk or even stand. There are many causes of lateral and medial foot pain. Everything from sports injuries to poorly fitting shoes. It’s important to get a medical diagnosis before starting treatment.

Some Common Causes of Side of Foot Pain

Stress Fractures

These are, in fact, fine cracks in the bones of the foot. Typically stress fractures result from repetitive force. High impact sports, such as running, are often the cause. Conditions such as osteoporosis can increase your risk. Stress fractures can be quite serious. The small bones in your feet and ankles bear a lot of weight and pressure. It’s important to care correctly for stress fractures so they heal properly.

Peroneal Tendinitis

This is an inflammation of the peroneal tendon. The peroneal tendon runs along the outside of the foot and ankle. It often results from ankle sprains. If you have arthritis, you’re more likely to experience bouts of peroneal tendinitis. Keep tendons supple and flexible to help avoid inflammation.

Good fitting, supportive footwear can help prevent pain in the side of your foot

Unsupportive footwear can cause pain in side of foot

Unsupportive Footwear

The most common cause of foot pain is ill-fitting shoes. Fortunately, it’s also the easiest cause to remedy. If you spend long hours on your feet or regularly participate in impact sports (running, jumping), supportive footwear is crucial. Your shoes should hold your foot snug, but not tight or pinching. They should have support for your arches. Flats, for instance, prevent your foot from moving naturally and don’t add support. Modern surfaces (asphalt, concrete, tile) flatten the natural shock-absorbing padding on the bottom of your feet. You need your footwear to provide that padding to avoid pain and injury.

The Best Home Remedy For Pain On The Side Of Your Foot Is R.I.C.E.

Doctors and physiotherapists will recommend it. For this reason, it’s good for aching feet even when there is no injury, just pain.

Rest. The best thing you can do is rest the painful appendage. This is particularly true when an injury has occurred. In the case of a sprain, for instance, you should avoid putting weight on the foot for 24 – 48 hours. Depending on the cause of your foot pain, walking on it can cause further damage.
Ice. Applying ice helps to reduce swelling and pain. Never put the ice directly on your skin, which could cause frost bite. Apply ice packs for 15 to 20 minutes several times a day.
Image by Daniel Max, used under CC 2.0 licence
Compression. Wrapping the injured foot with a compression bandage will help to keep swelling down. However, be very careful not to wrap so tight that you cut off circulation.
Elevation. Prop your painful foot up at a level higher than your heart. This will help to relieve pain and swelling. This makes elevating the feet whenever possible helpful for most foot pain.

Massage

Foot massage can increase flexibility in foot joints and suppleness in the tendons and muscles. This comes from the fact that it increases circulation in both the veins and the lymphatic system. Massage can speed healing in your feet by reducing inflammation and swelling. Massaging your own feet will help. But for best results you’ll want a professional foot massage therapist.

At Easy Cozy Wellness in Nanaimo, BC, we’ve developed a unique method of reflexology massage. Our pain therapy system blends reflexology and massage. It is particularly effective for treating foot pain. Come in and let our highly trained staff help you find foot pain relief. Give us a call or book online today. Your feet will thank you.