Pain on the side of the foot can be a frustrating and debilitating issue, affecting daily activities such as walking, running, or simply standing for extended periods. Whether it’s a sharp pain, a dull ache, or swelling along the foot’s outer or inner edge, identifying the cause is crucial for effective treatment. At ModPod Podiatry, we specialise in diagnosing and treating foot pain to help you get back on your feet comfortably.

Common Causes of Pain on the Side of the Foot

Foot pain on the lateral (outer) or medial (inner) side can stem from various conditions, injuries, or biomechanical issues. Below are some of the most common causes:

1. Peroneal Tendonitis

Peroneal tendonitis occurs when the peroneal tendons, which run along the outer side of the foot and ankle, become inflamed due to overuse, excessive running, or improper footwear. Symptoms include pain, swelling, and tenderness along the outside of the foot.

2. Stress Fractures

A stress fracture is a small crack in the bone that commonly occurs due to repetitive impact, such as running or jumping. The fifth metatarsal (outer edge of the foot) and navicular bone (inner foot) are particularly vulnerable. Stress fractures cause sharp pain that worsens with activity and may involve swelling.

3. Bunions and Bunionettes

A bunion (hallux valgus) forms on the inner side of the foot near the big toe, while a bunionette (tailor’s bunion) develops on the outer edge near the little toe. These bony growths result from prolonged pressure, improper footwear, or genetics, causing pain, inflammation, and difficulty wearing shoes.

4. Cuboid Syndrome

Cuboid syndrome is caused by the partial dislocation of the cuboid bone, leading to lateral foot pain, weakness, and difficulty bearing weight. It often occurs due to an ankle sprain, poor foot biomechanics, or excessive physical activity.

5. Tarsal Coalition

This congenital condition occurs when two or more bones in the foot fuse abnormally, leading to stiffness, pain, and reduced range of motion. Symptoms typically present in adolescence and can affect both the inner and outer foot.

6. Arthritis

Osteoarthritis and rheumatoid arthritis can affect the joints in the foot, leading to pain, stiffness, and swelling on the inner or outer foot. Arthritis-related foot pain is often aggravated by movement and may worsen over time.

7. Nerve Compression (Baxter’s Nerve Entrapment)

Baxter’s nerve entrapment or lateral plantar nerve compression can cause pain along the medial or lateral side of the foot, often resembling plantar fasciitis. Numbness, tingling, or burning sensations may accompany the pain.

How to Treat Pain on the Side of the Foot

Treatment depends on the underlying cause, severity of symptoms, and lifestyle factors. Below are some general treatment strategies:

1. Rest and Activity Modification

Avoid high-impact activities such as running and jumping to prevent further strain on the affected area. Switching to low-impact exercises, such as swimming or cycling, can help maintain fitness while allowing healing.

2. Proper Footwear and Orthotics

Wearing well-cushioned, supportive shoes with a wide toe box can alleviate pressure and reduce discomfort. Custom orthotics, available at ModPod Podiatry, help correct foot alignment and improve biomechanics, providing relief from pain.

3. Ice and Anti-Inflammatory Medications

Applying ice packs for 15-20 minutes several times a day can help reduce swelling and inflammation. Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen may provide temporary pain relief.

4. Stretching and Strengthening Exercises

Targeted exercises improve foot strength, flexibility, and stability. Common exercises include:

• Peroneal tendon stretches (for outer foot pain)
• Calf stretches (to ease strain on the foot)
• Toe curls and resistance band exercises (to enhance foot strength)

5. Physical Therapy and Massage

A podiatrist or physiotherapist can guide you through personalised rehabilitation exercises and soft tissue therapy to reduce pain and prevent recurrence.

6. Taping and Bracing

Taping techniques or ankle braces can provide additional support, particularly for conditions like cuboid syndrome or peroneal tendonitis.

7. Injections and Surgery (for Severe Cases)

Corticosteroid injections may help alleviate severe pain and inflammation. In rare cases, surgical intervention is necessary for conditions such as bunions, tarsal coalition, or persistent stress fractures.

Preventing Pain on the Side of the Foot

Prevention is key to avoiding chronic foot pain and injuries. Here are some essential tips to keep your feet healthy:

• Wear supportive footwear suitable for your foot type and activity level.
• Gradually increase exercise intensity to avoid overuse injuries.
• Strengthen foot muscles with regular stretching and balance exercises.
• Maintain a healthy weight to reduce pressure on the feet.
• Address foot pain early to prevent minor issues from worsening.
• Seek professional advice from a podiatrist at ModPod Podiatry if you experience persistent discomfort.

When to See a Podiatrist

If foot pain persists despite home treatments, worsens over time, or interferes with daily activities, it’s time to seek professional help. Our experienced podiatrists at ModPod Podiatry can diagnose the root cause of your pain and develop a tailored treatment plan to get you back to pain-free movement.

Final Thoughts

Pain on the side of the foot can significantly impact mobility and quality of life. Identifying the underlying cause, following appropriate treatment strategies, and taking preventive measures can help keep your feet healthy and pain-free.

At ModPod Podiatry, we provide expert foot care solutions to diagnose, treat, and prevent foot pain effectively. If you’re struggling with foot discomfort, book an appointment today and take the first step towards recovery!