Lateral foot pain: causes, treatments, and exercises

Your feet are the foundation of your body, supporting every step, jump, and stride you take. When they hurt, even simple activities like walking or standing can feel like a challenge.

One common type of discomfort is lateral foot pain. “It’s a general term for pain or discomfort on the outside of your foot,” explains Samantha Stewart, PT, DPT, a physical therapist at Hinge Health. This area spans from the base of your pinky toe to just below your ankle. 

Lateral foot pain can feel frustrating and limiting, especially when it keeps you from doing the things you enjoy, like walking, exercising, or just moving around with ease. While it’s a relatively common issue, the reasons behind lateral foot pain aren’t always straightforward. From minor injuries to repetitive strain, the causes can vary widely. But the good news is that there are effective ways to address it.

Here, learn more about what causes lateral foot pain and how to prevent and manage it, especially with exercises from Hinge Health physical therapists.

What is lateral foot pain?

Your feet are an impressive and intricate part of your body, made up of 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments. This complexity allows them to support you through countless activities every day. Occasionally though, this hard work can lead to discomfort, including lateral foot pain.

“While the most common type of foot pain occurs on the bottom of your foot, lateral foot pain is also fairly common,” says Dr. Stewart. “It’s often the result of normal changes or adjustments in how you use your feet. For example, increasing your physical activity or spending more time on your feet than usual might lead to some mild discomfort on the outside of your foot.”

Causes of lateral foot pain

Lateral foot pain can have many causes, from the types of shoes you wear and your level of physical activity to the movements you do daily. Here are some of the most common reasons for discomfort on the outer edge of your foot. 

• Arthritis. The most common form of arthritis is osteoarthritis, which involves natural changes in the shock-absorbing cartilage around your foot and ankle joints. This is a normal part of aging and doesn’t always cause symptoms, but for some, it can result in discomfort. “Your foot contains many small bones that regularly bear pressure during daily activities, which can sometimes lead to irritation or inflammation,” says Dr. Stewart.

• Cuboid syndrome. This is a relatively common cause of lateral foot pain that occurs when the cuboid bone — a small, cube-shaped bone along the outer edge of your foot — shifts slightly out of position. This often happens from repetitive movement or overuse but can be effectively managed with activity modifications and targeted exercises.

• Tarsal coalition. This is a congenital condition (meaning it’s present from birth) that involves an abnormal connection between two or more tarsal bones in your foot — found near your foot arch, heel, and ankle. “Most people with tarsal coalition never experience symptoms,” notes Dr. Stewart, “so it often goes undiagnosed.” But it can still contribute to lateral foot pain due to reduced mobility in the affected area.

• Sprains or strains. Ankle sprains, especially those affecting the ligaments on the outer side of your ankle, can cause pain along the lateral edge of your foot. This is because the structures in this area often compensate during the healing process, which can lead to soreness. Additionally, inflammation in the peroneal tendons, which run along the outside of your ankle, can contribute to discomfort, notes Dr. Stewart. 

• Stress fracture. Stress fractures are small cracks in the bones of your foot caused by repetitive stress or increased pressure. While they may sound alarming, they typically improve with activity modifications and other conservative treatments. “Your feet are incredibly resilient, but the lateral side tends to absorb much of the strain,” says Dr. Stewart.

• Improper footwear. Wearing shoes that are too tight, lack support, or don’t fit properly can contribute to lateral foot pain. This is particularly true for shoes that compress the outer edge of your foot or don’t cushion high-impact movements well enough.

Symptoms of lateral foot pain

Lateral foot pain refers to any discomfort on the outer edge of your foot, often focused along the side of your foot or ankle, says Dr. Stewart. Common symptoms include:

• Pain at rest or during activity. “The experience varies from person to person — some may feel mild discomfort, others notice a dull ache, and some report sharp, stabbing sensations,” explains Dr. Stewart.

• Swelling and redness around your outer foot. 

• Difficulty standing or walking due to stiffness that limits your range of motion. 

• Instability when bearing weight on the affected foot.

Stretching and strengthening the muscles around your feet and ankles can help ease discomfort, support recovery, and prevent future issues. These exercises recommended by Hinge Health physical therapists are a great place to start.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for l

ateral foot pain

Relieving lateral foot pain often starts with simple lifestyle adjustments and self-care strategies. Here’s what Hinge Health physical therapists recommend. 

• Physical therapy. “Physical therapy focuses not just on your feet but also on how your ankles, knees, and hips work together to support your feet,” explains Dr. Stewart. A physical therapist can guide you through stretching and strengthening exercises tailored to your needs and provide advice on staying active while managing your pain. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Follow the PEACE & LOVE approach. While the RICE method (rest, ice, compression, elevation) has been a traditional go-to for injury care, PEACE & LOVE takes a more comprehensive and recovery-focused approach. It emphasizes starting with controlled rest to prevent further injury while allowing time for your body to begin healing. But unlike RICE, it encourages gentle movement and activity as soon as it’s safe, which can help restore strength, mobility, and circulation. It also promotes other important recovery strategies, like maintaining a positive outlook and avoiding over-reliance on anti-inflammatory medications, which can interfere with your body’s natural healing process.

• Replace old shoes. Footwear can play a significant role in lateral foot pain. Studies show that nearly three-quarters of people wear shoes that don’t fit properly. “Tight or ill-fitting shoes often contribute to lateral foot pain more than you’d expect,” says Dr. Stewart. Make sure your shoes fit well and consider replacing workout shoes every 350 to 500 miles, as this is when they start to lose their cushioning and support. “Worn-out shoes can put additional stress on the outer part of your foot, especially,” she adds.

• Use ice and heat. Ice and heat can both be effective for managing lateral foot pain. Ice is particularly useful for reducing swelling and soothing discomfort, especially after physical activity. Apply it for 10 to 20 minutes at a time, several times a day. Heat can help relax tight muscles, ease stiffness, and improve circulation, making it a great option on its own or as an alternative to ice. If it feels good for you, alternating between ice and heat can provide a well-rounded approach to relief and relaxation.

PT tip: Check your shoes for wear 

If the side of your foot hurts, take a closer look at your shoes. “Worn-out soles can increase stress on the outer edge of your foot, contributing to lateral foot pain,” says Dr. Stewart. Check for uneven wear, especially on the outer edges of your heels or the balls of your feet. If you notice these signs, it may be time for a new pair. Replacing your shoes regularly helps maintain proper support and cushioning to keep your feet comfortable.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References  

1. MacGregor, R., & Byerly, D. W. (2023, May 23). Anatomy, Bony Pelvis and Lower Limb: Foot Bones. StatPearls Publishing. Retrieved form https://www.ncbi.nlm.nih.gov/sites/books/NBK557447/

2. Durall, C. J. (2011). Examination and Treatment of Cuboid Syndrome. Sports Health: A Multidisciplinary Approach. Sports Health, 3(6), 514–519. doi:10.1177/1941738111405965

3. Kruckeberg, B. M., Beahrs, T., & Haddad, S. L. (2022, April). Sprained Ankle. American Academy of Orthopedic Surgeons. Retrieved from https://orthoinfo.aaos.org/en/diseases--conditions/sprained-ankle/

4. Park, J. J., Seok, H. G., Woo, I. H., & Park, C. H. (2022). Racial differences in prevalence and anatomical distribution of tarsal coalition. Scientific Reports, 12(1), 21567. doi:10.1038/s41598-022-26049-6

5. Dubois, B., & Esculier, J.-F. (2019). Soft-tissue Injuries Simply Need PEACE and LOVE. British Journal of Sports Medicine, 54(2), bjsports-2019-101253. doi:10.1136/bjsports-2019-101253