✅ Medically reviewed by Dr. Thomas Biernacki, DPM — Board-Certified Podiatrist · Last updated April 6, 2026

Lateral Ankle Pain?

Pain On Outside Of The Ankle – Causes, Symptoms & Best Treatment

Pain On Outside Of Ankle: 95% is one of these causes: Ankle ligament sprains, peroneus brevis & peroneus longus tendonitis, or sinus tarsi pain!

https://www.youtube.com/watch?v=PZVD8Pl4IFA

Why Does the Outside of My Ankle Hurt —and What Can I Do About It?

Sharp or aching pain on the outside of the ankle (lateral ankle pain) can strike after a sudden twist, an old injury that never healed, or even daily overuse. Whether you notice swelling, instability, or stabbing discomfort with each step, identifying the root cause is the first step toward lasting relief. From simple RICE therapy to advanced imaging and rehabilitation, today’s podiatry tools can get you back on your feet safely and quickly.

Pain on the Outside of the Ankle: Key Causes & Proven Treatments

Common Causes

• Lateral Ankle Sprain – overstretched ligaments from rolling the ankle

• Peroneal Tendonitis – inflammation of tendons running behind the fibula

• Ankle Impingement – pinched soft tissue or bone spurs at the joint edge

• Stress Fracture – tiny cracks in the fibula or fifth metatarsal

• Chronic Ankle Instability – repeated sprains leading to weakened ligaments

• Arthritis or Osteochondral Lesions – cartilage damage causing joint pain

First-Line Treatments

1. RICE (rest, ice, compression, elevation)

2. Ankle brace or walking boot for stabilization

3. Anti-inflammatory medication (NSAIDs)

4. Physical therapy to rebuild strength and balance

5. Custom orthotics or supportive footwear

Advanced Care

• MLS laser or EPAT shockwave for chronic tendon pain

• PRP injections for stubborn soft-tissue injuries

• Minimally invasive surgery for severe ligament tears or impingement

Early evaluation by a foot and ankle specialist prevents chronic instability and shortens recovery time.

End Ankle Pain—Start Your Customized Recovery Plan Today

Don’t let lateral ankle pain limit your life. The podiatrists at Balance Foot & Ankle Specialist offer on-site imaging, expert diagnosis, and personalized rehab so you can return to sports, work, or everyday walking without pain.

Call now or book an appointment online—your peace of mind starts here.

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Pain On The Outside of The Ankle Causes & Treatment:

https://youtu.be/yl784uhfHZs

Outside of the Ankle Causes:

Most Common Causes:

The most common causes of outside of the ankle-foot pain are:

• An ankle sprain.
• Peroneal tendonitis.
• Sinus tarsi pain
• A broken Ankle.

Ankle Ligament Damage or Ankle  Sprain:

https://www.youtube.com/watch?v=R_SOn02J7Wg

Ankle Sprain Symptoms:

• This can cause instability.
• Usually after a traumatic twist or sprain.
• Inability to bend ankle in or out without pain.

Ankle Sprain Causes:

• Most commonly, this is due to a sprain or twist of the ankle.
• This can be called a rolled ankle motion.

Ankle Sprain Home Treatment:

See below for our recommended products are located below:

• An ankle sprain requires a strong stability brace immediately after the injury. This will prevent future injury.
• If the majority of your ankle sprain pain has healed, a compression race can work really well after the first month or two.
• For long-term pain, in great orthotic with a good supportive shoe is an excellent idea.

You can see on the outside of your ankle. There are a lot of ligaments. You have your peroneal tendons, deep ligaments such as the ATFL, the CFL, and the PTFL.

For More Specific Information:

• If you have a specific ankle injury, consider some of our following guides for ankle sprain pain.
• This can really help you out!
  • Ankle Sprain Treatment.
  • Rolled Ankle Recovery Time.
  • High Ankle Sprain Recovery Time.
  • Ankle Tendonitis.
  • Sore Ankles After Running.
  • Broken Ankle Recovery Time.
  • Broken Ankle or Sprained Ankle?

 

Sinus Tarsi Syndrome & Pain:

• This is the joint directly below the ankle joint.
• This can become very painful from pressure during the day.

Sinus Tarsi Pain Symptoms:

This is pain just below and in front of the outside ankle bone:

• This is more of an aching and burning pain that gets worse after standing for a long time.
• It can be worse in the morning after a long day.
• It can get tender at the end of a long day, then be painful while in bed.

Sinus Tarsi Pain Causes:

• This pain occurs because the outside of the foot compresses against the outside ankle bone.
• When the foot gets fatigued, the muscles tire, and the foot continues to turn out and grind against the ankle bones.

Sinus Tarsitis Home Treatment Options:

Read below for our recommended products:

• The best is a combination of a good supportive shoe, a supportive brace, and full-length orthotics.
• For low-level pain, a compression brace can work wonders.
• If you have difficulty fitting your brace shoes, at the very least, get a good supportive orthotic in a good shoe.
• Doing the simple step alone has changed lives in our clinic before!

Peroneus Longus Tendonitis:

• The peroneus longus tendon could lead to the back across the back of the ankle and side of the foot.
• This muscle is responsible for push-off with foot and ankle stabilization.
• It can commonly be irritated while running.

Peroneus longus tendinitis symptoms:

• These can lead to soreness stretching up your leg.
• Numbness, burning, and tingling.
• Pain up the side of the outside of your leg when you push down with your big toe joint.

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You can see on the outside of your ankle. There are a lot of ligaments. You have your peroneal tendons, your deep ligaments such as the ATFL, the CFL, and the PTFL.

Peroneus longus tendinitis causes:

• This is most commonly caused by people pushing off with the front of your foot.
• I have seen this most commonly in people who push off with their big toe and sprain the outside of their ankle.
• This radiates up the side of your leg, almost to the outside of your knee.

Peroneus longus tendinitis home treatment:

Look at the products below for our recommendations:

• Probably the number one thing you want is a good supportive orthotic.
• We prefer full-length orthotics and a good supportive running shoe.
• The second thing you want to do is modifying your activity. Look for activities that cause you to push off with your big toe joint.
• Look at a good supportive compression brace.

Peroneus Brevis Tendonitis:

• The peroneus brevis tendon could lead across the back of the ankle and side of the foot.
• This muscle is responsible for push-off with foot and ankle stabilization.
• This is the muscle that you use for turning the foot out.
• It can commonly be irritated while running.

Peroneus Brevis Tendinitis Symptoms:

• This usually leads to numbness, burning, and tingling, radiating up the side of your leg.
• This is usually due to your foot twisting out to compensate for another injury.
• The outside of your ankle in the soft meaty is sore behind your bone (fibula).

Peroneus Brevis Tendinitis Causes:

• This is most commonly caused after compensating for another injury.
• For example, if you have a sore knee or hip, your foot would rotate out to take pressure off of the impact.
• Eventually, the peroneus brevis gets really sore.
• This is also related to a tight ankle joint or hamstring.

Peroneus Brevis Tendinitis Home Treatment:

• The single number one thing is a good stability ankle brace.
• We also like a combination of the deep full-length orthotic.
• Consider a good supportive shoe or boot.
• If this is more of a chronic type of pain, and you cannot fit your stability brace into your shoe, try a good compression brace.

A Broken Ankle:

• If you think you might have a broken ankle, you would likely have black and purple bruising. Next paragraph most the time he suffered a traumatic injury recently, or you had a really hard fall.
• The only way to really get a broken ankle without a traumatic injury is to be very osteoporotic.
• This usually means that you are way over 65 years old and likely hit menopause or have a vitamin D deficiency.
• Or you even have some chronic disease that may be inhibiting your bone health.

Broken Ankle Symptoms:

• You will likely have suffered a traumatic injury.
• You will likely have dark or black bruising.

Broken Ankle Causes:

• This is almost always related to a traumatic injury.
• It is possible to have a stress fracture. This will be if you have a medical condition such as osteoporosis or extreme stress.

Broken Ankle Treatment:

• The best thing to do is to get an x-ray and to visit your podiatrist.
• You do need either cast or supportive boot.
• Once you heal, you can get a good stability ankle brace

Lesser  Outside of the Foot Causes:

Pinky Toe Pain:

• Pain in the pinky toes can be caused by numerous factors.
• It can be caused most commonly by compression inside the shoe or a sprain, or even a hammertoe.

A. 5th Toe Numbness, burning, or tingling:

• This is most common after standing, walking, or running.
• This is usually associated due to compression of the 5th metatarsal against the shoe.
• Consider wearing a larger shoe in the front.

B. 5th Toe Callus, Bump, Or Corn:

• Calluses or corns can really cause pain!

C. Pinky Toe Sprain:

• It is also very possible to sprain or injure your pinky toe.
• If you jammed it very hard, consider a sprain!

D. Bunionette:

At the front of the foot, you can develop a bunion at the outside of the foot by the base of the toes.

• The pain can be relieved with 5th toe bunion padding & shoe accommodation.
• But in the end, only surgery will permanently correct the deformity.

Outside of the Foot Home Treatment:

• If you have 5th toe pain, tailor’s bunion pain, outside of the foot pain, or other lateral foot pain, this guide is for you! 
• These are the recommended treatment products that will help you get better the fastest.
• The key is to stop your foot from turning outward and causing further damage to your foot.

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The Real Key To Fix Outside of the Foot Pain in Order:

1. Most important is a good shoe & a good insole for your shoe.

• Good shoes and good foot insoles are the best value and best long-term option.
• This will stop your foot from turning outward.
• Give these 1-2 weeks of effort, and you will really notice the pain relief.
• This does not instantly fix the pain but prevents future damage.

2. Gel pad to offload the toe.

• This will give your toes some cushion to keep pressure off the toes.
• Read below to see the specific gel pads for each specific condition.

3. Ankle brace for a possible correction.

• Check the recommended braces below.
• For ankle pain, this is almost guaranteed to improve your problem.

4. Menthol-based cream for pain relief.

• Creams and gels like Doctor Hoy’s Natural Pain Relief Gel act like ice but save you 20 minutes!
• Check below for our recommended pain relief options.

Best Treatment Products: 

5th Toe Gel Pads:

• Fifth toe gel pads can stop your fifth toe or your Taylor’s bunion from rubbing against the side of your shoe.
• There are downsides because these don’t last forever, and they do start to break apart and develop older.
• They can be a low-cost option for tighter shoes during business meetings and at work.

Topical Pain Relief Creams:

• Menthol-based creams have been studied medically and show safety and excellent results.
• This is best for nerve irritation.
• This can help with the nerve pain on the outside of the foot. Just don’t use this as your only treatment option.
• This is not fluff, and these are scientifically backed!
• Bio-freeze is cost-effective and shows great results.
• This is more for people who have difficulty sleeping or walking due to significant issues.

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Massage & Ice Products:

• Ice is an excellent option that can be safe for almost everyone.
• There are many nerves, ligaments, and tendons on the outside of your foot.
• This can help calm the inflammation until you fix the biomechanics making your foot turn outward.
• There is some debate about whether icing is worth doing, but this can help limit the need for medications and keep your options open for chronic pain.
• This works great for your arch, less for the ball of the foot.
• The more muscle and ligament tissue there is, the better ice will work there.

Massage Sticks: 

• These can work great for loosening your muscles.
• More flexibility will make your foot turn out less.
• This is a very counter-intuitive way to take pressure off of the outside of your foot!
• This allows less tightness and pressure on the ball of your foot.
• This is very effective for the arch, the gastrocnemius, calf muscle, and the hamstring and thigh muscles.
• This also works very well for the gluteus muscles if you are having butt cheek or hip pain.

Best Shoes for Side of Foot Pain:

• Getting a great supportive pair of shoes will make sure that there is pressure removed from the outside of your foot
• This is especially important if you have flat feet.
• Consider shoes combined with a good supportive orthotic for the best pain relief!.
• The following link will show you what our favorites are.

Best Orthotics for Side of Foot Pain:

• Orthotics are the single most important way to improve your outside of the foot pain, Seriously!
• Most people don’t think orthotics will fix their foot pain.
• Besides trauma,  95% of all 5th toe, middle of the foot, and outside of the ankle pain can be improved with orthotics.
• This is because orthotics help your foot from twisting out and compressing against your shoe when you walk.
• Would you please not take our word for it? Read the reviews!

Most Important Tips For Orthotics:

• Make sure you have a roomy enough shoe.
• I’m warning you right now, don’t try to stuff a full-length orthotic into a tiny tight shoe. It won’t work.
• If you have tighter or dress shoes: try the dress shoe or 3/4″ orthotics.

Full-length orthotics give you the most correction and improvement:

• If you have roomy enough shoes like running shoes or work boots. Get a full-length orthotic.
• The cushion under the front of your foot prevents it from twisting out against the outside of your shoe as much as possible.
• These are one of the best possible options for the medium and heavy-duty correction!

These orthotics are for slimmer shoes without laces:

• If you are tight in the front of your shoes, or the shoes are tighter, these 3/4″ might be the best choice for you.
• But if you have a choice, the full-length orthotics are much, much more supportive!
• So if you wear work boots or running shoes, get the full length. They get you more support.

Dress Shoe orthotics:

• These are premium leather orthotic recommendations for dress shoes.
• If you have a tight dress shoe get the 3/4″ orthotic.

Outside of the Foot Trauma:

• If you think you might have a broken 5th metatarsal fracture, a Jones fracture, a stub, or a broken 5th toe, these products may be of assistance.
• This guide is meant only after getting your foot evaluated by a foot and ankle specialist first!
• Always remember to see a foot and ankle specialist like a podiatrist if you have severe outside of the foot pain or a broken bone!

5th Toe or 5th Metatarsal Injury Treatment:

• If you have a traumatic injury such as a broken 5th metatarsal fracture, a Jones fracture, a stubbed, or a broken 5th toe: consider protecting your foot!
• The best way to do this is, of course, to see your podiatrist and get evaluated with an x-ray, ultrasound, and potentially even an MRI or CT scan.
• If you cannot do so, it may benefit you to be in a cast, fractured boot, or even keep the weight off of it with a rolling knee scooter or other protective devices.
• We as podiatrists frequently take patients off work for a very long period of time when they suffer a traumatic injury. Unfortunately, there is no other way around us in labor jobs.
• If you have a sit-down job, there are ways to get people back to work quicker, but this can be impossible otherwise.

Outside of the Foot Boot Treatment:

• There are pros and cons to using a boot to treat your outside of the foot injury. The Pros are that your injured lateral foot will hopefully have a chance to heal gradually! If you are immobilized too long, the cons are that you will gradually become stiff and overworked to your other leg.
• Our favorite fracture boots and their supplies:

Offloading and Scooter treatment:

• Sometimes the best thing to do is to keep pressure off of the outside of your foot completely.
• There are benefits to offloading in the early stages of the disease and can give you outside foot relief!
• These are favorite knee scooters and walking devices:

Outside of the Foot Compression Brace:

• A good compression brace can stabilize your foot from turning outward.
• This prevents your foot from pronation.
• The pronated foot will turn your foot outward, in your foot will rub on the outside of the shoe.
• This has solved their pain for many of her patients and is very comfortable to wear inside your shoe.
• This solves both pain and outward pronation for a relatively low cost.

Outside of the Foot Stability Brace:

• The stability brace goes a little bit further than the compression brace to stop your foot from turning out.
• At the same time, this is a little bit bulkier and does not affect every shoe.
• We find people are a little bit happier trying the compression brace before the stability brace.

Schedule Your Visit – End High Ankle Pain Sooner

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Outside Ankle Pain—Common Questions Answered

What is the most common cause of pain on the outside of the ankle?

A lateral ankle sprain—overstretching the ligaments after rolling the ankle.

How do I know if it’s a sprain or a fracture?

Persistent sharp pain, bruising, and inability to bear weight can indicate a fracture; X-ray confirms.

Can I walk on a sprained ankle?

Limited weight-bearing is okay once swelling decreases, but bracing and rest are key early on.

What are peroneal tendons and why do they hurt?

They stabilize the outer ankle; overuse or repetitive strain can inflame them, causing pain behind the fibula.

How long does ankle tendonitis take to heal?

Mild cases improve in 2–4 weeks; chronic irritation may need 6–8 weeks plus therapy.

Do ankle braces help?

 Yes—lace-up or stirrup braces limit inversion and support healing ligaments or tendons.

When should I see a podiatrist?

If pain lasts > 1 week, swelling worsens, or you can’t bear weight, book an exam.

What imaging is used for outer ankle pain?

X-ray for fractures; ultrasound or MRI for soft-tissue and cartilage injuries.

Can untreated sprains cause long-term problems?

Yes—chronic instability, recurrent sprains, and early arthritis can develop.

Are there exercises to prevent future ankle injuries?

Balance drills, calf strengthening, and resistance-band inversion/eversion exercises help stabilize the joint.

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Related Treatment Guides

• Plantar Fasciitis & Heel Pain Treatment
• Custom 3D Orthotics
• Foot & Ankle Arthritis Treatment

Clinical References

1. Davda K, et al. Peroneal tendon disorders. EFORT Open Rev. 2017;2(6):281-292.
2. Helgeson K. Examination and intervention for sinus tarsi syndrome. N Am J Sports Phys Ther. 2009;4(1):29-37.
3. Hertel J. Functional anatomy, pathomechanics, and pathophysiology of lateral ankle instability. J Athl Train. 2002;37(4):364-375.

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