How Can You Prevent Outside of Foot Pain During Exercise?

Foot pain is a common issue that can disrupt exercise routines, especially when it affects the outer part of the foot. “Outside of foot pain,” also referred to as lateral foot pain, can make daily activities like running, walking, and even standing uncomfortable. Fortunately, with the right preventive strategies, this type of pain can be avoided, allowing you to enjoy pain-free workouts. In this post, we’ll dive into how to prevent outside of foot pain during exercise and explore several factors that contribute to its occurrence.

1. Wear Proper Footwear

The foundation of foot health during exercise starts with choosing the right shoes. Ill-fitting or unsupportive footwear is one of the leading causes of outside of foot pain. When you exercise, your feet absorb a lot of impact, and shoes that don’t provide adequate cushioning and arch support can place unnecessary stress on the lateral side of the foot.

When shopping for workout shoes, keep the following in mind:

• Arch support: Make sure your shoes provide adequate support for your arch type (high, low, or neutral).
• Cushioning: Proper cushioning absorbs shock and helps distribute pressure evenly across your foot.
• Fit: Avoid shoes that are too tight or too loose. A snug fit with enough room to wiggle your toes is ideal.
• Shoe type: Select shoes appropriate for the specific exercise you’re engaging in. For example, running shoes differ in structure from weightlifting shoes.

Wearing shoes that offer the right combination of support and comfort can significantly reduce your risk of developing lateral foot pain.

2. Warm Up Before Exercising

Jumping into exercise without a proper warm-up is another factor that can contribute to outside of foot pain. Warming up prepares your muscles, tendons, and ligaments for the workout, making them more flexible and less prone to injury.

Incorporating a dynamic warm-up before you start exercising can improve blood flow to the feet and lower extremities. Try these warm-up exercises:

• Ankle circles: Rotate your ankles in a circular motion to loosen the joints and muscles.
• Toe stretches: Flex and point your toes to engage the foot muscles.
• Walking lunges: These will help stretch out the muscles in your legs and feet.
• Calf raises: This exercise strengthens the muscles around the foot, offering better support during activity.

A proper warm-up only takes a few minutes but can go a long way in preventing injuries, including outside of foot pain.

3. Strengthen Your Feet and Ankles

Strong feet and ankles provide the foundation for pain-free movement. When the muscles around the foot are weak, they can’t offer enough support to your foot’s structure, leading to pain on the outside of the foot.

Incorporate these foot-strengthening exercises into your routine:

• Toe curls: Place a towel on the floor and use your toes to scrunch it up. This helps strengthen the small muscles in your feet.
• Resistance band exercises: Using a resistance band, wrap it around your foot and flex your toes upwards against the resistance. This strengthens both the foot and the ankle.
• Foot stretches: Sit down and use a strap or towel to gently pull your toes toward you, stretching the plantar fascia and muscles around the foot.

Strengthening your feet and ankles will make them more resilient during exercise, reducing the likelihood of outside of foot pain.

4. Maintain Good Form During Exercise

Improper technique during workouts can place undue stress on various parts of the body, including the feet. Maintaining good form helps distribute weight evenly across your foot, preventing excess pressure on the lateral side.

If you’re a runner, here are some tips to maintain proper form:

• Land mid-foot: Try to land on the middle of your foot rather than your heel or toes. This helps absorb the impact of each step more evenly.
• Keep your posture upright: An upright posture can prevent excess pressure on any one part of your foot.
• Avoid overstriding: Overstriding (taking too long of a step) can cause excessive impact on your feet. Keep your strides short and quick.

For strength training, pay attention to your foot placement. Keep your weight distributed across your entire foot, and avoid rolling to the outside. Using correct form during exercise ensures that no part of your foot bears too much stress, preventing pain.

5. Stretch After Exercise

Stretching after exercise is as important as warming up beforehand. Stretching helps to maintain flexibility, reduce muscle tightness, and promote recovery. Stretching the muscles and tendons surrounding your feet can help you avoid pain, including on the outside of your foot.

Post-workout stretches to focus on include:

• Calf stretches: Stretching your calf muscles can relieve tension around your feet. Stand with your hands on a wall, step one foot back, and press your heel into the ground while keeping the leg straight.
• Plantar fascia stretch: Sit down, place a towel or band around your toes, and gently pull them toward your body to stretch the underside of your foot.
• Ankle mobility stretches: Gently rotate your ankle in circular motions to stretch the muscles and tendons around it.

Incorporating a stretching routine after your workout can help reduce the likelihood of injury and outside of foot pain.

6. Listen to Your Body

One of the most crucial ways to prevent outside of foot pain is to listen to your body. If you start to feel discomfort in the lateral part of your foot during exercise, stop and assess the situation. Continuing to push through the pain can lead to more severe injuries, such as stress fractures or tendonitis.

If you notice any of the following symptoms, it may be a sign that you need to rest or consult a healthcare professional:

• Persistent pain in the outer foot during or after exercise.
• Swelling or bruising on the outside of the foot.
• Difficulty bearing weight on the foot.

Taking a break when necessary or adjusting your routine can help prevent minor discomfort from developing into a serious issue.

7. Cross-Train to Reduce Stress on Your Feet

Overtraining, especially when doing high-impact exercises like running, can place too much stress on your feet. Cross-training is a way to maintain fitness while reducing the repetitive stress on your feet.

For example, if you’re a runner, try incorporating swimming or cycling into your routine. These activities allow you to maintain your cardiovascular health without placing as much strain on your feet. By alternating between different types of exercises, you can prevent overuse injuries, including outside of foot pain.

8. Gradually Increase Exercise Intensity

Suddenly increasing the intensity or duration of your exercise can lead to injuries. If you’re just starting a new workout or progressing to a higher level, make sure you increase the intensity gradually.

When you increase your workout intensity too quickly, your feet might not have time to adjust, leading to outside of foot pain. Follow the 10% rule—only increase the intensity, distance, or duration of your workout by 10% per week. This gives your feet time to adapt and strengthens the muscles and tendons over time.

Conclusion

Preventing outside of foot pain during exercise requires a combination of proper footwear, strength training, good form, and awareness of your body’s limits. Incorporating warm-ups, stretches, and cross-training into your routine will support healthy foot mechanics and reduce the likelihood of developing pain on the lateral side of your foot. Listen to your body, take breaks when needed, and enjoy pain-free workouts by following these strategies!