If you’re a runner, you’ve probably experienced foot pain at some point. It’s a super common complaint, whether you’re just starting out or you’re a seasoned marathoner.
This article is all about that annoying pain on the side of your foot after running. It’s a common issue, but not always well understood.
We’ll explore the possible causes of pain on the side of your feet after running, and we’ll also discuss treatments and strategies to prevent it from happening in the first place. Think of this as your guide to understanding and managing that frustrating pain so you can get back to enjoying your runs pain-free.
Common Culprits: What Causes Pain on the Outside of Your Foot After Running?
That throbbing, aching pain on the outer edge of your foot after a run can really sideline you, so it’s helpful to know what might be causing it.
Peroneal Tendonitis
The peroneal tendons run along the outside of your ankle and foot, providing stability as you move. Running involves repetitive motion, and that can sometimes cause these tendons to become inflamed, a condition called peroneal tendonitis.
If you have peroneal tendonitis, you’ll likely have pain, swelling, and tenderness along the outside of your ankle and foot.
Stress Fractures
Stress fractures are tiny cracks in a bone. In runners, they often occur in the metatarsals, which are the bones in the midfoot.
Running involves repetitive impact, and that can sometimes overload the bones in your feet, leading to stress fractures. This is especially true if you’ve suddenly increased your mileage.
The pain from a stress fracture typically develops gradually and worsens with activity. You’ll likely have localized tenderness and possibly some swelling.
Cuboid Syndrome
The cuboid is a small bone on the outside of your foot that contributes to stability and movement. Cuboid syndrome involves a disruption or subluxation of the cuboid bone, and that can cause pain and dysfunction.
If you have cuboid syndrome, you’ll likely feel pain on the outside of your foot, especially when you put weight on it. You may also have trouble pushing off when you run.
Other Potential Causes
Plenty of other things can cause pain on the outside of your foot, including ill-fitting shoes, ankle sprains, tarsal coalition, arthritis, friction blisters, and bunions.
A thorough evaluation by a sports medicine professional is essential to identify the precise cause of your pain and to guide treatment.
Is It Safe to Run Through the Pain?
It’s tempting to push through pain, especially if you’re training for something. But when the side of your foot hurts, you need to listen to your body.
Ignoring pain can lead to more serious injuries and a longer recovery. Continuing to run on a painful foot can worsen conditions like stress fractures or tendonitis, potentially leading to chronic pain and long-term disability.
So, how do you know when to stop and get help? Here are some signs:
- Pain that doesn’t get better with rest
- Swelling
- Bruising
- Trouble walking
- Changes in how you walk
If you experience any of these, stop running and see a doctor or physical therapist. It’s always better to be cautious and address the problem before it becomes a bigger issue.
Immediate relief: Addressing the pain right away
If the side of your foot starts hurting while you’re running, stop! And if you notice pain after your run, the first thing to try is the RICE method: Rest, Ice, Compression, and Elevation. It’s a basic first-aid approach for pain and swelling.
- Rest: Take a break from any activities that make the pain worse. That might mean skipping your run tomorrow, too.
- Ice: Put an ice pack on the sore spot for 15 to 20 minutes at a time. Do this a few times a day.
- Compression: Wrap a bandage around your foot to give it some support and keep swelling down. Don’t wrap it too tight!
- Elevation: Prop your foot up higher than your heart. This also helps with swelling.
You can also try over-the-counter pain relievers. Anti-inflammatory drugs like ibuprofen (Advil, Motrin) or naproxen (Aleve) can help with both pain and inflammation. Always follow the directions on the label, and talk to a doctor or pharmacist if you have any questions before taking new medications.
Long-Term Solutions: Rehabilitation and Treatment Options
If you’re experiencing pain on the side of your foot after running, there are several things you can do to find lasting relief. These options focus on restoring proper function, correcting imbalances, and preventing future problems.
Physical Therapy
Physical therapy can play a key role in restoring strength, flexibility, and overall function to your foot and ankle. A physical therapist can design a program that addresses your specific needs.
Common physical therapy interventions include:
- Manual therapy: Hands-on techniques to mobilize joints and soft tissues.
- Stretching exercises: To improve flexibility and range of motion.
- Strengthening exercises: To build strength in the muscles supporting the foot and ankle.
- Gait retraining: To correct any abnormal walking or running patterns.
Custom Orthotics
Custom orthotics are shoe inserts specifically designed to provide support, cushioning, and correction for any biomechanical imbalances you may have. They’re made to fit your feet and address your unique needs.
Custom orthotics can be helpful for:
- Alleviating pressure on injured tissues
- Improving foot alignment
- Reducing pain
Footwear Considerations
Wearing the right shoes is crucial for preventing and managing foot pain. Here’s what to keep in mind:
- Proper fit: Make sure your running shoes fit well and provide adequate support.
- Foot type: Consider your foot type (pronation, supination) and choose shoes that offer the appropriate level of stability.
- Running style: Think about your running style and the type of terrain you typically run on.
And don’t forget about recovery shoes! These are vital for post-run recovery, providing extra cushioning and support to help your feet recover.
Targeted Exercises
Specific exercises can strengthen your ankles and stretch your feet, helping to prevent pain.
- Ankle strengthening: Strong ankles provide stability and support for your feet.
- Foot stretches: Stretching can alleviate muscle tension, increase blood flow, and reduce pain.
Prevention is Key: Preventing Side of Foot Pain After Running
The best way to deal with foot pain is to keep it from starting in the first place. Here’s how:
- Gradual Progression: Don’t increase your mileage or intensity too quickly. Give your feet time to adapt.
- Proper Footwear: Wear running shoes that fit well and provide good support. Replace them regularly, before they wear out.
- Strengthening Exercises: Make your feet and ankles stronger with targeted exercises. This will improve your stability.
- Stretching and Mobility: Stretch your feet and ankles before and after running to stay flexible.
- Running Form: Work on your running form. Good form distributes the impact more evenly.
- Varied Surfaces: Run on different surfaces. Don’t just run on pavement all the time.
- Warm-up and Cool-down: Always warm up before you run and cool down afterward.
By following these tips, you can significantly reduce your risk of developing pain on the side of your foot.
When to see a podiatrist
If your pain doesn’t improve with rest and home treatment, or if it gets worse, you should seek professional help.
A podiatrist or sports medicine specialist can diagnose the cause of your pain and recommend the right treatment.
Your doctor may recommend medication, physical therapy, orthotics, or even surgery.
To Conclude
Experiencing pain on the side of your foot after running isn’t fun, but the good news is that most of the conditions that cause this kind of pain can be diagnosed and treated successfully. With the right strategies, you can get back to running without pain.
To keep your feet happy and healthy, prioritize proper footwear, increase your mileage gradually, and do exercises to strengthen your feet and ankles. If you have pain that won’t go away or seems to be getting worse, don’t hesitate to see a podiatrist or other qualified healthcare provider. They can help you find the source of the pain and get you back on your feet.