On the outside of the foot are tendons that help to keep the foot stable. One of these tendons attaches to the metatarsal bone of the little toe. This tendon can become irritated.

If the tendon or its attachment is subjected to excessive strain, pain may develop on the outside of the foot. The pain may also radiate to the outside of the ankle.

Pain on the outside of the foot is usually caused by overuse of the tendon on the outside of the foot or ankle.

Other factors can also influence the onset of symptoms, such as:

an abnormal foot position;
a previous ankle sprain;
walking on uneven ground;
intensive exercise;
shoes with insufficient support;
building up running or exercise too quickly;
stiff or weak muscles;
not enough rest or recovery.

The pain is often felt on the outside of the foot, roughly in the middle of the foot or at the base of the little toe.

You may notice that:

walking on uneven ground is painful;
causes symptoms when climbing stairs;
Standing on tiptoes hurts;
the pain may radiate to the outside of the ankle;
the outside of the foot is sensitive to touch;
The symptoms worsen after exercise or a long day on one’s feet.

If you experience pain on the outside of your foot, it is important to keep moving within your limits. Alternate between walking, exercising and standing, whilst ensuring you have sufficient rest periods.

Getting enough sleep, eating a healthy diet and gradually building up your activities will help your body cope better with physical strain. Walking on uneven ground or doing intensive exercise may be too strenuous for a while. Build this up gradually, step by step.

Pain or fear of twisting your ankle again can cause you to walk differently. This can sometimes perpetuate the symptoms. Mental stress can affect pain and recovery. If you become unsure about walking or are afraid of spraining your ankle again, this can change the way you move. Our lifestyle coaches can help you find a healthy balance in sleep and nutrition. If the condition is affecting your work or daily activities, our occupational therapists provide practical support.

You can temporarily reduce the pressure on the outside of your foot yourself.

To reduce symptoms, you can:

temporarily restrict walking on uneven terrain;
build up your exercise gradually;
wear shoes that provide sufficient support;
don’t keep walking in worn-out shoes;
get plenty of rest if the pain gets worse;
Please get in touch if the pain remains sharp or localised.

Our podiatrists We examine the position of your foot, your gait and the pressure on the outside of the foot. We also check for any instability in the ankle.

Treatment may consist of:

shoe advice;
podiatric insoles;
tape to provide temporary support for the foot or ankle;
advice on fitness and training programmes;
exercises for strength and stability.

Do we think there might be something else going on, such as a fracture or another condition? If so, we advise you to contact your GP.

Good shoes can help to reduce the strain on the outside of the foot. When buying shoes, bear the following in mind:

sufficient length and width, so that the toes have room. Shoes that are too narrow actually put extra pressure on the big toe;
Buy shoes at the end of the day, as your feet are often slightly swollen then. That way, you can be sure the shoes fit properly;
shoes made from soft and supple materials. Soft leather or supple fabric moulds better to the foot. This puts less pressure on the bump at the big toe;
a good flex point on the shoe. The shoe must bend at the same point as your forefoot.

Rondom Shoes

Good shoes can prevent many ailments. At Rondom Schoenen We’ll help you choose shoes that suit your feet and your everyday life. This will help you reduce any discomfort and prevent new problems as far as possible.

At Rondom Schoenen, we use our knowledge and experience to put together a suitable range of shoes. In doing so, we take into account different foot shapes, needs and styles. We ensure there is a sufficient choice of good-quality shoes, across various price ranges.

Rondom Schoenen also has a knowledge base! Here you will find tips and information to help you choose the right shoes.

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