How Do You Relieve Lateral Foot Pain? Effective Strategies For Comfort And Recovery


The agony of lateral foot pain is a very persistent one, offering much discomfort to any individual for a long time. This puts a bar on his or her daily activities. The reasons can be many, wrong footwear choice, overuse of the foot, or any other medical issues etc. But what matters is the relief, and for that one needs to have the right kind of solutions. You can read below what solutions you can opt for in such cases.

Lateral foot pain can range from subtle discomfort to acute, shooting pains. Treating this pain requires finding the source. Finding common causes of lateral foot pain is the first step to customized treatment.

Causes Of Lateral Foot Pain


Side-foot muscles and ligaments can be damaged by walking, jogging, or standing on hard surfaces. This tension creates foot edge pain if sustained. Overuse-related lateral foot pain sufferers should rest to heal muscles and ligaments. Physical activity like swimming or cycling may relieve stress.

How Do You Relieve Lateral Foot Pain

Poor footwear can induce lateral foot pain by not supporting the foot's natural shape. Shoes with poor arch support or tight toe boxes may induce outer foot pain. To fix this, get shoes with arch support, cushioning, and a large toe box. Support and reduce lateral foot pressure with orthopedic inserts or custom insoles.

Sprains or fractures in the lateral foot can cause chronic pain. Sports falls, and accidents can injure. Such injuries require immediate medical attention to assess and treat. Rest, ice, compression, and elevation (R.I.C.E.) should be followed by medically supervised rehabilitation exercises.

Medical Issues

Chronic lateral foot pain is caused by multiple diseases. This includes:

  • The heel-to-toe plantar fascia is irritated.
  • Irritated peroneal tendons on the foot's outside.
  • Compression or irritation of side-foot nerves.

A doctor should identify and treat chronic lateral foot pain. Physical therapy, anti-inflammatories, and surgery are options.

Practical Lateral Foot Pain Treatments

Overuse or strain requires rest and ice. Ice reduces inflammation. To heal feet, apply ice intermittently. Assess footwear regularly for optimal support and comfort. Replace worn shoes with activity-specific ones. Also, shock-absorbing shoes lessen lateral foot strain. Gentle stretching improves lateral foot muscular flexibility and tension. Toe, ankle, and calf stretches promote foot health.

1. Strengthening exercises

Strengthen peroneal and lateral foot muscles. Ankle eversion resistance band workouts stabilize and support.

2. See a doctor

Medical treatment is needed for severe lateral foot pain. Healthcare providers can perform detailed tests, imaging, and targeted interventions or referrals to specialists.

Overuse, strain, or improper footwear can cause lateral foot pain, affecting daily chores. Rest, concentrated workouts, and proper footwear can alleviate such pain. This comprehensive manual treats lateral foot discomfort effectively.

3. Rest and Ice

Rest: Overuse or strain produces lateral foot pain. Allow the foot to heal by avoiding uncomfortable activities. Modify or eliminate high-impact activities that strain lateral foot muscles and ligaments.

Ice relieves pain and inflammation. Apply ice packs for 15-20 minutes daily after unpleasant exercises. Cold therapy constricts blood vessels, alleviating edema.

Proper shoe selection is crucial for managing lateral foot soreness. Choose shoes with arch support, cushioning, and a spacious toe box that fits. Shock-absorbing shoes reduce lateral foot impact when walking or jogging.

Orthopedic inserts or custom insoles relieve lateral foot pressure. The implants cushion and correct biomechanical faults, increasing foot alignment.

Strength Training Boosts Stability

Targeting the lateral foot peroneal muscles improves stability and support. Resistance band ankle eversion targets these muscles. Rotate the foot outward against a fixed resistance band. Peroneal muscles are strengthened, enhancing lateral foot stability.

Tension and Inflammation Treatment with Massage and Self-Care

Regular lateral foot massage decreases muscle stress and increases circulation. Circle painful spots with delicate fingers. Using a tennis ball or frozen water bottle under the foot to apply controlled pressure can also assist.

Warm water Epsom salt foot soaks are another self-care method. Muscle relaxation and inflammation reduction are possible with Epsom salts' magnesium sulfate. This soothing bath is ideal after a strenuous workout or acute pain.

Anti-inflammatory Drugs: Pain and Inflammation Relief

NSAIDs like ibuprofen reduce lateral foot pain and inflammation. Before using any medicine, see a doctor. They can adjust advice to health issues, interactions, and doses for appropriate relief.

Compression, elevation: Reduce Swelling and Increase Circulation

Compression sleeves or bandages reduce lateral foot swelling. Relieves inflammation and helps with lateral foot pain. When resting, elevate the foot to decrease swelling. Raising the foot above heart level boosts circulation, decreases fluid buildup, and promotes recovery.

PT: Customized Functional Exercises

A physical therapist can provide personalized workouts and therapy for lateral foot discomfort. A thorough physical therapy assessment might reveal painful muscular imbalances, weaknesses, and gait irregularities. Customized exercise routines may include stretching, strengthening, and proprioception to improve foot function. Under physical therapy supervision, exercises are done properly and individually.

Top-notch orthopedic advice for targeted interventions

Visit an orthopedic specialist if lateral foot pain worsens. Orthopedists can diagnose pain with imaging and extensive exams. Orthopedic doctors may recommend corticosteroid injections for inflammation, orthotic devices for foot alignment, or surgery in severe situations. Orthopedic specialists ensure patients receive the best treatment.

1. Avoid High-Impact Activities

Treatment for lateral foot pain requires lifestyle adjustments and specialist interventions. Tips to minimize foot discomfort and enhance health:

2. Activity Changed

Avoid hard surface standing and high-impact sports to prevent lateral foot strain. This proactive approach lowers lateral foot muscle and ligament strain, promoting natural healing.

3. Stay Fit

Lateral foot soreness rises with weight. Weight management requires a healthy diet and regular exercise. Weight management decreases foot stress, improving foot health and walking comfort.

Tailored footwear: Flat feet and high arches require tailored support. Buy orthopedic or custom shoes from a podiatrist for support and alignment. These tailored shoes maximize comfort and reduce lateral foot strain.

Lateral foot pain treatment comprises lifestyle adjustments and tailored remedies. Reduce strain, maintain a healthy weight, and use tailored shoes to optimize foot health. These treatments reduce pain and enhance long-term health, allowing active, pain-free living. Podiatrists and orthopedists can tailor advice and treatments to specific needs.

Read More: What Causes Neuropathy? How To Reduce Neuropathy?


As you can read, there are a lot of approaches, when it comes to the relief of lateral foot pain. There are several steps, including rest, exercising, using the right footwear options, etc., all that make the foot pain issues most often relieved. Maintaining such steps in the long run can actually help one to get rid of this agony.


  • Coskun N, Yuksel M, Cevener M, Arican RY, Ozdemir H, Bircan O, Sindel T, Ilgi S, Sindel M. Incidnece of accessory ossicles and sesamoid bones in the feet: a radiographic study of the Turkish subjects. Surg Radiol Anat. 2009;31:19–24. [PubMed]
  • Le Minor JM. Comparative anatomy and significance of the sesamoid bone of the peroneus longus muscle (os peroneum) J Anat. 1987;151:85–99. [PMC free article]

Our recommendations are rooted in genuine belief in the benefits of the products bring to users. When you purchase through our links, we may earn a commission, supporting our testing and development without adding any cost for you. Learn more.

Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

Learn More

Leave a Comment