Foot pain is a common ailment, considering that each foot is a complex structure composed of 26 bones and 33 joints. Pain can manifest in various locations, and when it occurs on the outer side of your foot, specifically the little toe side, it’s known as lateral foot pain. This type of pain, unlike medial foot pain which affects the big toe side, is frequently linked to overuse, unsuitable footwear, or a combination of these factors. These can lead to several conditions, including stress fractures, peroneal tendonitis, and plantar fasciitis.
It’s crucial to avoid self-diagnosing foot pain. An incorrect diagnosis can worsen the underlying issue. Seeking professional advice from a qualified physical therapist is the best course of action to receive an accurate diagnosis and a tailored treatment plan for your specific foot condition.
Common Causes of Side Foot Pain
Lateral foot pain can significantly hinder your ability to perform everyday activities, from simple tasks like walking to standing for extended periods. Pain on the outside of your foot and ankle can arise from various issues, including inflammation of joints or tendons, arthritis, nerve compression, or even tiny fractures in the bones.
If these conditions are ignored, they can escalate into more serious problems like ankle sprains, cuboid syndrome, peroneal tendonitis, and stress fractures. Early intervention is key to preventing these complications.
Peroneal Tendonitis: Inflammation of the Side Foot Tendons
Tendonitis, or tendon inflammation, particularly peroneal tendonitis, often stems from repetitive strain. Peroneal tendonitis affects the peroneal tendons, two tendons that run from the calf, over the outer ankle, and down to the foot. Repetitive motions can cause these tendons to become swollen and inflamed, resulting in pain on the side of your foot.
This condition is prevalent among athletes involved in sports that require frequent ankle movements, such as running and basketball. Activities that involve repetitive ankle motion can exacerbate peroneal tendonitis. Often, peroneal tendon injuries are not isolated and can occur alongside lateral ankle sprains. Other contributing factors include:
- Overuse
- Sudden increases in exercise intensity
- Improper training methods
- Inadequate footwear
Symptoms of peroneal tendonitis can include pain and swelling on the outer side or back of the foot, pain that intensifies with activity, and ankle instability. Without timely treatment, peroneal tendonitis can become chronic and debilitating.
While Achilles tendonitis affects the back of the heel and foot, peroneal tendonitis specifically targets the side of the foot and ankle, highlighting the importance of identifying the precise location of pain for accurate diagnosis.
Common physical therapy treatments for foot and ankle injuries, including tendonitis, involve manual therapy, therapeutic exercises focused on stretching and strengthening, neuromuscular re-education, ultrasound therapy, and home exercises to maintain progress.
Stress Fractures: Tiny Cracks, Significant Pain
Stress fractures are minute cracks in a bone, often developing gradually from repetitive stress and overuse. The metatarsals, the long bones in your feet, are particularly susceptible to stress fractures. The metatarsal on the lateral side of your foot bears significant weight during physical activities, making it vulnerable to these fractures.
A sportsman is holding his painful foot, joint pain, sports injuries, At gym, damaged section, Sportsman, ankle sprain, sports accidents
Athletes, especially those in high-impact sports like gymnastics, soccer, basketball, and dance, frequently experience foot pain, including stress fractures. The constant jumping, quick movements, and changes in direction place immense stress on the feet.
However, athletes are not the only ones at risk. Everyday factors such as wearing improper footwear or nutritional deficiencies can also contribute to stress fractures in the feet. These seemingly minor issues can create larger problems not only for your feet but also for other joints like your hips and knees due to altered biomechanics.
If you suspect a stress fracture, it’s important to seek medical advice. Standard X-rays may not always detect these small cracks, and an MRI might be necessary for a definitive diagnosis.
Arthritis: Joint Pain Radiating to the Side Foot
Rheumatoid arthritis, an autoimmune condition, can affect multiple joints throughout the body, often initially targeting the small joints in the hands and feet. Given the foot’s complex structure with over 30 joints, it’s not surprising that arthritis can be a cause of lateral foot pain. If you have ankle arthritis, you are also more likely to experience pain in your feet.
Common arthritis symptoms include pain, swelling, and stiffness in the foot and ankle. As arthritis progresses, even simple actions like walking and standing can become painful and challenging.
Physical therapy plays a vital role in managing arthritis-related foot pain and inflammation. Treatments can include massage, cold therapy, neuromuscular re-education, and ultrasound. Once the initial inflammation subsides, personalized stretching and strengthening programs can help restore flexibility, improve strength, and enhance balance, which is crucial for preventing falls.
Nerve Conditions: Pinched Nerves and Neuromas
In some instances, pain on the side of your foot can be attributed to nerve-related conditions. These can include:
- Morton’s Neuroma: This condition involves an inflamed nerve, typically located on the bottom of the foot, near the base of the third and fourth toes. While primarily affecting the ball of the foot, pain can sometimes radiate to the side.
- Pinched Nerve: Nerve entrapment, such as tarsal tunnel syndrome, can result from trauma or excessive pressure on the nerves in the foot and ankle. Irritated nerves can cause spontaneous burning, sharp, or stabbing pain, even during rest, and can affect various parts of the foot, including the side.
- Diabetic Peripheral Neuropathy: Approximately 25% of individuals with diabetes experience neuropathy, which can cause pain, numbness, and tingling in the feet. Numbness, particularly, increases the risk of falls and can make foot injuries more likely to go unnoticed.
Cuboid Syndrome: Disruption in Foot Bone Alignment
Cuboid syndrome is a condition that affects the cuboid bone, located on the outer side of your foot. While less common, it can cause lateral foot pain. This syndrome often occurs when the cuboid bone is slightly displaced or subluxated, disrupting the joint and causing pain. Activities involving twisting the ankle or impact to the outer foot can contribute to cuboid syndrome.
Ankle Sprains: Initial Injury and Lingering Pain
While an ankle sprain is primarily an ankle injury, it can indirectly lead to lateral foot pain. Lateral ankle sprains, the most common type, involve injury to the ligaments on the outer side of the ankle. If not properly rehabilitated, ankle sprains can lead to chronic instability and altered biomechanics, which can then place increased stress on the lateral side of the foot, causing pain.
When to Seek Professional Help for Side Foot Pain
Persistent or worsening pain on the side of your foot should not be ignored. If you experience pain that:
- Does not improve with rest
- Worsens with activity
- Is accompanied by swelling, numbness, or tingling
- Limits your ability to walk or stand
It is crucial to consult a healthcare professional. A physical therapist can accurately diagnose the cause of your lateral foot pain through a comprehensive evaluation and create a tailored treatment plan to address your specific needs.
How Physical Therapy Can Alleviate Side Foot Pain
Physical therapy is often an effective approach to managing and resolving pain on the side of your foot. Physical therapists are skilled in identifying the root cause of the pain and designing treatment strategies to:
- Restore normal foot and ankle movement
- Improve blood circulation to promote healing
- Reduce pain and inflammation
- Strengthen supporting muscles
- Enhance flexibility and balance
- Prevent future injury
Treatment methods may include manual therapy, therapeutic exercises for stretching and strengthening, neuromuscular re-education, and modalities like ultrasound or cold therapy. Your physical therapist will also guide you on appropriate footwear choices and home exercises to maintain long-term foot health.
Small improvements in foot health can lead to significant enhancements in pain levels, mobility, and overall quality of life. If you are experiencing pain on the side of your foot, seeking professional physical therapy can be a proactive step towards finding relief and regaining pain-free movement.
For those in New Jersey, Twin Boro Physical Therapy offers experienced physical therapists across multiple clinics, specializing in diagnosing and treating various foot and ankle conditions. They provide comprehensive evaluations and personalized treatment plans to help patients achieve fast and effective relief from foot pain.
Twin Boro Physical Therapy: Recognized for Excellence in New Jersey
Twin Boro Physical Therapy, consistently voted as a top physical therapy provider in New Jersey, has been dedicated to providing high-quality care and rehabilitation for over 39 years. Their award-winning approach, proven results, and strong reputation distinguish them in the field. By integrating the One2Four program, they ensure that the latest research and evidence-based techniques are incorporated into patient care, delivering a high standard of treatment.
