Pain On Outside Of Foot

Written By: Chloe Wilson BSc(Hons) Physiotherapy
Reviewed By: FPE Medical Review Board

Pain On Outside Of Foot: Find out about the common causes of pain on the side of the foot and how to treat them

Pain on the outside of the foot, also known as lateral foot pain, is a common problem.

It can make walking, running, and standing uncomfortable.

It may present as a sharp pain, a dull ache, swelling, or even a noticeable lump along the side of your foot.

Understanding the location, onset, and nature of lateral foot pain can help identify the underlying cause and guide the most effective treatment.

In this guide, we’ll cover the most common causes of pain on the outside of the foot, how to recognize them, and the best ways to manage and prevent it.

Note: If your pain is more on the inside of the foot, check out our Inner Foot Pain Article.

Causes Of Lateral Foot Pain

There are several structures on the lateral (outer) side of the foot, including tendons, ligaments, bones, and joints. Problems in any of these structures can cause pain on side of foot.

Condition Key Symptoms Main Causes
Peroneal Tendonitis Pain along outer foot, worse with activity, discomfort twisting foot Overuse, abnormal arches, prior ankle injury
Ankle Sprain Sudden sharp pain, swelling, instability Foot rolls inward, sports injuries
Cuboid Syndrome Persistent lateral foot pain, worse first steps, limping Cuboid misalignment, repetitive stress, poor foot mechanics
5th Metatarsal Fracture Outer foot pain, swelling, difficulty walking Twisting injury, overloading, sudden activity increase

1. Peroneal Tendonitis

Lateral Foot Pain - Peroneal Tendonitis: Causes, Symptoms, Diagnosis & Treatment

Peroneal tendonitis is the most common cause of pain on outside of foot.

The peroneal tendons run from the back of the ankle along the outer foot and help stabilize the foot during movement.

Inflammation of the tendon results in gradual lateral foot pain that worsens with activity and eases with rest, and discomfort when twisting the foot inwards

Lateral foot pain from peroneal tendonitis is usually caused by repetitive stress from running or sports, abnormal foot position (flat feet or high arches), muscle imbalances or prior ankle injuries.

Find Out More: Peroneal Tendonitis Treatment

2. Ankle Ligament Sprains

Pain On Outside Of Foot: Ankle Ligament Sprain. Causes, symptoms and treatment for lateral foot pain

Ankle sprains occur when the lateral ligaments are overstretched or torn, often from rolling the foot inwards.

Ligament tears account for 85% of all ankle injuries.

Common symptoms on ankle ligament sprains include sudden sharp lateral foot pain at time of injury, bruising and swelling along outer ankle, instability and weakness.

There are three grades of ankle sprain:

  • Grade 1: Mild stretching, minor pain
  • Grade 2: Partial tear, moderate pain and swelling
  • Grade 3: Complete rupture, severe pain, instability

 Find Out More: Ankle Sprain Causes & Treatment

3. Cuboid Syndrome

Ongoing lateral foot pain is often due to Cuboid Syndrome. Find out about the causes, symptoms, diagnosis & treatment options

Cuboid syndrome happens when the cuboid bone shifts out of alignment, often after a twisted ankle or repetitive stress.

It can be difficult to diagnose and may cause persistent lateral foot pain.

Typical symptoms include persistent pain along the outside of the foot that is worse in the morning when first bearing weight, on uneven ground or when changing direction. There may also be weakness, limping, difficulty pushing off when walking or running

Treatment usually involves manual manipulation to reposition cuboid, foot strengthening exercises and weight-bearing modifications.

Find Out More: Cuboid Syndrome 

4. Fractures

Fifth metatarsal fractures are a common cause of outer foot pain, usually caused by repeated stress through the foot. Find out about the causes, symptoms, diagnosis & treatment options

Fifth metatarsal fractures are common in athletes and active individuals, particularly in adolescents.

Causes include repetitive overloading, sudden twisting, or sudden increases in activity.

Common symptoms include localized lateral foot pain, swelling and tenderness over fracture site and difficulty walking or bearing weight.

The most common types of 5th Metatarsal Fracture are:

 Find Out More: Fifth Metatarsal Fractues

5. Other Causes Of Outer Foot Pain

Other conditions that may cause pain on the outside of the foot include:

  • Foot Bunions: Toe shifting inward causes lateral pressure, pain, and hard lumps
  • Corns & Calluses: Thickened, raised skin areas or painful nodules from friction
  • Foot Tendonitis: Inflammation or degeneration of other foot tendons
  • Arthritis: Wear and tear of foot joints
  • Biomechanical Factors: High arches or excessive supination
  • Nerve Damage: Irritation or compression causing pain or altered sensation

Lateral foot pain may also appear as swelling along the outer foot or pain near the ankle, particularly with ligament or tendon injuries.

Diagnosing Pain on Side of Foot

Any new incidence of pain on the outside of the foot that doesn't settle down within a few days should be assessed by your doctor. They may:

  • Take a detailed history: onset, severity, triggers, previous injuries.·  
  • Perform a foot examination: movement, strength, alignment, special tests.·  
  • Order imaging: X-ray for fractures, MRI or ultrasound for soft tissue injuries.·  
  • Conduct blood tests: if systemic or inflammatory conditions are suspected.

This information is not a substitute for professional medical assessment.

When To See Your Doctor

While many causes of lateral foot pain improve with home care, certain red flags require prompt medical attention:

  • Severe or sudden pain preventing walking or standing.
  • Rapid swelling, redness, or bruising.
  • Numbness, tingling, or weakness in the foot or toes.
  • Visible lumps, deformities, or toe misalignment.
  • Persistent pain that doesn’t improve with home care within a few days.
  • Recent injury that could have caused a fracture.
  • Pain at night or that interferes with sleep, which may indicate stress fractures or tendon overload.

Early diagnosis helps prevent long-term problems, ensures correct treatment, and reduces the risk of recurring lateral foot pain.

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Treatment For Outer Foot Pain

Treatment for lateral foot pain depends on the underlying cause, but most cases respond to a combination of home care, targeted exercises, and professional interventions. Early and consistent treatment is key to preventing chronic issues.

1. Home Treatment

For mild pain on the outside of foot, start with basic self-care:

  • Rest: Avoid activities that aggravate the lateral foot, such as running, jumping, or prolonged walking. Short-term rest reduces inflammation without causing stiffness.
  • Ice: Apply an ice pack for 15–20 minutes, 2–3 times per day to reduce swelling and pain.
  • Compression: Supportive bandages or ankle sleeves can provide stability.
  • Elevation: Raise your foot above heart level while resting to decrease swelling.
  • Footwear: Wear cushioned shoes that support the arches and lateral side of the foot. Avoid shoes that are too tight or worn out.

Tip: For runners, rotating shoes and avoiding sudden changes in shoe type can prevent pain outside foot after running.

2. Exercise & Rehabilitation

Targeted exercises help restore mobility, strength, and stability, reducing the risk of recurring lateral foot pain:

a. Foot and Ankle Mobility

  • Ankle circles: Slowly rotate your ankle clockwise and counter clockwise, 10–15 reps each.
  • Toe flexion and extension: Curl and straighten toes to maintain joint range of motion.
  • Short foot exercise: Pull the ball of your foot toward your heel without curling toes to strengthen the arch.

b. Strengthening Exercises

  • Resistive eversion with resistance band: 2–3 sets of 15 reps.
  • Heel raises with toes slightly turned out: 2–3 sets of 10–15 reps.
  • Single-leg balance: Stand on one leg for 30–60 seconds, repeat 2–3 times.
  • Wobble board exercises: Gentle rocking side-to-side to improve proprioception.

c. Stretching

  • Calf stretches: against a wall to improve ankle dorsiflexion.
  • Peroneal tendon stretches: Sit and gently pull toes toward midline to stretch the outer ankle.

3. Professional Treatment

If pain on side of foot persists, a physiotherapist or podiatrist may recommend:

  • Manual Therapy: Joint mobilization, soft tissue massage, or cuboid manipulation
  • Orthotics: Custom or prefabricated shoe inserts to correct foot mechanics and reduce lateral load.
  • Medication: Short-term NSAIDs for inflammation and pain relief.
  • Crutches Or Walking Aids: To reduce weight-bearing in severe cases, like fractures or acute ligament injuries.
  • Surgery: Reserved for serious fractures, persistent tendon/ligament tears, or cuboid displacement not responding to conservative care.

You can find out more about specific treatment techniques for each of the different causes of pain on outside of foot by reading the full articles about your specific foot problem.

Preventing Pain on Outside of Foot

Preventing lateral foot pain often comes down to reducing overload and maintaining healthy foot mechanics.

1. Wear Supportive Footwear

  • Shoes should provide lateral stability, cushioning, and proper forefoot/ankle fit.
  • Replace running shoes regularly and avoid sudden changes in shoe type.

2. Progress Activity Gradually

  • Increase walking, running, or sport intensity slowly to allow tissues to adapt.

3. Strengthen & Stretch the Foot and Ankle

  • Peroneal muscle strengthening
  • Calf and ankle mobility stretches
  • Balance and proprioception exercises

4. Address Foot Mechanics Early

  • High arches, excessive supination, or ankle instability increase lateral foot stress.
  • See a physiotherapist for recurrent pain, ankle instability, or uneven shoe wear.

5. Don’t Ignore Early Symptoms

  • Mild pain, swelling, or discomfort while walking are warning signs.
  • Early treatment prevents minor issues from becoming chronic injuries.

Common Symptoms With Side Foot Pain

So as you can see there are lots of possible causes of lateral foot pain each of which present slightly differently: 

Symptom / Sign Possible Causes
Pain on outside of foot Ligament sprain, Stress fracture, Peroneal tendonitis, Cuboid syndrome, 5th Metatarsal Fracture
Pain on inner side of foot Bunion, Posterior tibial tendonitis
Hard, thickened skin Corns and calluses
Twisted foot inwards Ligament sprain, Cuboid syndrome, 5th Metatarsal Fracture
Ongoing pain after ankle sprain Cuboid syndrome
Tingling or numbness Nerve problem
Pain worse when you first get up Cuboid syndrome
Abnormal toe position or hard lump Bunions
Difficulty standing on tiptoes Posterior tibial tendonitis, Cuboid syndrome

If you have noticed a lump on the side of your foot which may or may not be painful, check out the Lump On Side Of Foot article.

FAQ: Pain on Outside of Foot

Here are answers to some of the most commonly asked questions about pain on the outside of my feet.

1. Why does my outer foot hurt when I walk?

Pain on lateral foot when walking is often due to peroneal tendonitis, cuboid syndrome, or fractures. Overuse, sudden twisting, or tight footwear can trigger symptoms.

2. Can shoes cause pain on the side of my foot?

Yes, tight or unsupportive shoes can irritate tendons, bones, or skin, leading to lateral foot pain.

3. How long does pain on outside of foot take to heal?

Mild tendon or ligament injuries often improve in 2–6 weeks; fractures may take 6–12 weeks or longer.

4. How can I prevent pain on lateral foot?

Wear supportive shoes, stretch and strengthen the foot/ankle, and gradually progress activity.

5. Can lateral foot pain come from my ankle or leg?

Yes, instability, nerve compression, or swelling higher up can radiate to the lateral foot.

6. Can lateral foot pain be serious?

Yes. Stress fractures, ligament ruptures, and certain fifth metatarsal fractures may worsen if left untreated. If you have severe pain, increasing swelling, or difficulty walking, early assessment is important.

7. Why do I have pain on the outside of my foot without injury?

Gradual overuse, abnormal biomechanics, or footwear issues often cause pain without a specific incident. Conditions like peroneal tendonitis or cuboid syndrome can develop slowly over time.

What Next?

Pain On Outside Of Foot Infographic: Causes, symptoms, diagnosis and treatment of outer foot pain

If you are not sure what is causing the pain on the outside of your foot, or the pain is more widespread, visit the foot pain diagnosis section for help working out what is going wrong.

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Page Last Updated: 7th January, 2026
Next Review Due: 7th January, 2028