Outside of the Foot Pain [Lateral Foot Pain]
Menu
Pain On Outside Of The Ankle [Causes, Symptoms & Best Treatment]
Pain On Outside Of Ankle: 95% it is one of these causes: Ankle ligament sprains, peroneus brevis & peroneus longus tendonitis, or sinus tarsi pain!
Table of Contents
Outside of the Foot Pain Picture Gallery:
Look:
- Fifth toe pain usually has nothing wrong with the bone unless it has recently been broken. The pain usually results from pressure against the front of the shoe causing a callous or ingrown toenail.
- The fifth toe joint can cause a Tailor’s bunion to occur. This can also result in nerve pain and arthritis of the fifth toe joint.
- The bone connecting to the fifth toe is called the fifth metatarsal. It is possible to develop a stress fracture or “Jones” fracture.
- It is also possible to have pain along the tendons and nerves along the outside of the ankle from pressure against the outside of the shoe.
Click on the photo gallery to see descriptions!
Most common causes:
The most common causes of outside of the ankle foot pain are:
- An ankle sprain.
- Peroneal tendinitis.
- Sinus tarsi pain
- A broken Ankle.
Ankle Ligament Damage or Ankle Sprain:
Ankle Sprain Symptoms:
- This can cause instability.
- Usually after a traumatic twist or sprain.
- Inability to bend ankle in or out without pain.
If you rupture or tear your ankle ligaments. This can be a stage III ankle sprain. This takes a long time to get better. After two weeks of icing and immobilizing, and then 6 to 8 weeks of protecting the ankle.Ankle Sprain Causes:
- Most commonly this is due to a sprain or twist of the ankle.
- This can be called a rolled ankle motion.
There are ligaments that hold the ankle to the rest of the foot. These ligaments attach the fibula to the calcaneus and talus bones.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, your 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!
Sinus Tarsi Syndrome & Pain:
- This is the joint directly below the ankle joint.
- This can become very painful from pressure during the day.
The sinus tarsi can very easily get sore on the outside of the foot. This can be one of the most common causes of outside of the ankle pain.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 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!
The peroneal tendons (peroneus brevis and peroneus longus) wrap around the bottom of the fibula.Peroneus Longus Tendonitis:
- The peroneus longus tendon could lead to back across the back of the ankle and side of the foot.
- This muscle is responsible for pushoff with the foot and ankle stabilization.
- It can commonly be irritated in 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.
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 pushoff 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 a full length orthotics and good supportive running shoe.
- The second thing you want to do is modifying your activity, look for activities that cause you to pushoff with your big toe joint.
- Look at a good supportive compression brace.
Peroneus Brevis Tendonitis:
- The peroneus brevis tendon could lead to back across the back of the ankle and side of the foot.
- This muscle is responsible for push off with the foot and ankle stabilization.
- This is the muscle that you use for turning the foot out.
- It can commonly be irritated in 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 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 type of chronic disease which may be inhibiting your bone health.
Ankle Fracture with hardware and fixation.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 with a traumatic injury.
- It is possible to have stress fracture, this would 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
Ankle Surgery Recovery Time: Best Treatment 2020!Lesser Outside of the Foot Causes:
- 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 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!
- It is also very possible to sprain or injure your pinky toe.
- It 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.
As the foot pronates, it can stretch the plantar fascia and put more pressure on the outside of the foot.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 the most 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 biofreeze 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.
Best 5th Toe & Tailor’s Bunion Products:
Best Overall Gel Pad For 5th Toe Pain
Best Low Profile Tailor’s Bunion Gel Pad.
Best Low Profile Option For 4-5th Corn/Interspace Pain.
Best Non-Walking Stretching Option.
Best Tailor’s Bunion(Bunionette) Sock!
Price:
$9.99
$11.95
$5.99
$29.95
Price not available
Overview:
Best Overall Gel Pad: For 5th Toe and Tailor’s Bunion Pain
Good Tailor’s Bunion Gel Pad
Great Option For 4th-5th Toe Webspace Corns.
Great Heavy Duty Toe Separator (Not For Walking)
Price Range: $12+, Good value. Great reviews at 30+ reviews at 4.4/5
Pros:
Helps the 3rd, 4th and 5th toes. Heavy duty. Helps the entire area.
Lower profile, less bulky.
Slim and effective option for rubbing between the 4th and 5th toes.
Excellent reviews, great for stretching while resting.
They can be combined with gel pads as well as shoes and the sock. Another great layer of protection.
Cons:
These are more bulky. Can take up too much room in very slim shoes. These are not a splint! They are for pain relief.
Does not help the 3rd or 4th toe from pinching.
Zero benefit for tailor’s bunions and 5th metatarsal joint pain.
Can’t wear these while walking. Won’t work if you have osteoarthritis. (If your toes don’t bend).
Not perfect and by themselves may not fix your bunionette(tailor’s bunion) pain. They can break down over time.
Affiliate Link (Buying through these links will connect you to Amazon):
Best 5th Toe & Tailor’s Bunion Products:
Best Overall Gel Pad For 5th Toe Pain
Price:
$9.99
Overview:
Best Overall Gel Pad: For 5th Toe and Tailor’s Bunion Pain
Pros:
Helps the 3rd, 4th and 5th toes. Heavy duty. Helps the entire area.
Cons:
These are more bulky. Can take up too much room in very slim shoes. These are not a splint! They are for pain relief.
Affiliate Link (Buying through these links will connect you to Amazon):
Best 5th Toe & Tailor’s Bunion Products:
Best Low Profile Tailor’s Bunion Gel Pad.
Price:
$11.95
Overview:
Good Tailor’s Bunion Gel Pad
Pros:
Lower profile, less bulky.
Cons:
Does not help the 3rd or 4th toe from pinching.
Affiliate Link (Buying through these links will connect you to Amazon):
Best 5th Toe & Tailor’s Bunion Products:
Best Low Profile Option For 4-5th Corn/Interspace Pain.
Price:
$5.99
Overview:
Great Option For 4th-5th Toe Webspace Corns.
Pros:
Slim and effective option for rubbing between the 4th and 5th toes.
Cons:
Zero benefit for tailor’s bunions and 5th metatarsal joint pain.
Affiliate Link (Buying through these links will connect you to Amazon):
Best 5th Toe & Tailor’s Bunion Products:
Best Non-Walking Stretching Option.
Price:
$29.95
Overview:
Great Heavy Duty Toe Separator (Not For Walking)
Pros:
Excellent reviews, great for stretching while resting.
Cons:
Can’t wear these while walking. Won’t work if you have osteoarthritis. (If your toes don’t bend).
Affiliate Link (Buying through these links will connect you to Amazon):
Best 5th Toe & Tailor’s Bunion Products:
Best Tailor’s Bunion(Bunionette) Sock!
Price:
Price not available
Overview:
Price Range: $12+, Good value. Great reviews at 30+ reviews at 4.4/5
Pros:
They can be combined with gel pads as well as shoes and the sock. Another great layer of protection.
Cons:
Not perfect and by themselves may not fix your bunionette(tailor’s bunion) pain. They can break down over time.
Affiliate Link (Buying through these links will connect you to Amazon):
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, these are scientifically backed!
- Bio-freeze is cost effective an shows great results.
- This is more for people who have difficulty sleeping or walking due to significant issues.
Best Foot & Ankle Muscle/Ligament Pain Relief Products
Best & Proven Pain Relieving Gel.
Roll On Version of Biofreeze Gel.
A giant container of value size biofreeze.
Menthol Based Ointment with Hemp Extract
Price:
$26.95
$25.80
$147.61
$24.99
Overview:
The Proven and Scientifically Published Menthol Based Gel
Same as biofreeze gel, but the roll-on is prefered by some people for their feet, less messy.
8.1 lbs(3.67 kg) of Value Sized Biofreeze!
This is an alternative cream: Basically Biofreeze + hemp extract.
Pros:
Scientifically proven to loosen up and relief pain up to 2x longer than Ice. Less effort than ice and great reviews. 900+ 5 star reviews on Amazon.
The roll-on application of this biofreeze can be easier to apply. Less overall mess.
If you know you already love it and trust the reviews. This is a great value that lasts a long time.
It has great reviews, loved by the all natural crowd. 100s of 5 star reviews with a near perfect rating.
Cons:
Don’t put this on open sores or mucous membranes, it will burn! It can run out quick and doesn’t prevent pain, just helps it.
Not as easy to spread in other areas, main difference is the roll on applicator, same solution.
A gigantic bottle that could fall over and injure you! Seriously this could be too big in some situations.
Basically looks like menthol(active Biofreeze ingredient), but with hemp extract SKYROCKETING the price.
Important Tips:
Menthol is the active ingredient in this and other hemp based creams. It works similar to ice, but once you apply it you can just move on rather than waiting 20 minutes. **Works great to get your through the night if you have pain sleeping**
Roll-on method is best for the bottom of the feet. No other real advantage. Most patients like it prior to bed for easy sleeping without foot pain.
If you know you love it, this stuff works all over the sore areas in your body not just your foot. I have had many people get me to order this for them in the past and LOVED IT!
The hemp extract is almost nothing and likely a marketing gimmick. It’s basically Biofreeze with some hemp extract raising the price.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Foot & Ankle Muscle/Ligament Pain Relief Products
Best & Proven Pain Relieving Gel.
Price:
$26.95
Overview:
The Proven and Scientifically Published Menthol Based Gel
Pros:
Scientifically proven to loosen up and relief pain up to 2x longer than Ice. Less effort than ice and great reviews. 900+ 5 star reviews on Amazon.
Cons:
Don’t put this on open sores or mucous membranes, it will burn! It can run out quick and doesn’t prevent pain, just helps it.
Important Tips:
Menthol is the active ingredient in this and other hemp based creams. It works similar to ice, but once you apply it you can just move on rather than waiting 20 minutes. **Works great to get your through the night if you have pain sleeping**
Affiliate Link (Buying through these links will connect you to Amazon):
Best Foot & Ankle Muscle/Ligament Pain Relief Products
Roll On Version of Biofreeze Gel.
Price:
$25.80
Overview:
Same as biofreeze gel, but the roll-on is prefered by some people for their feet, less messy.
Pros:
The roll-on application of this biofreeze can be easier to apply. Less overall mess.
Cons:
Not as easy to spread in other areas, main difference is the roll on applicator, same solution.
Important Tips:
Roll-on method is best for the bottom of the feet. No other real advantage. Most patients like it prior to bed for easy sleeping without foot pain.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Foot & Ankle Muscle/Ligament Pain Relief Products
A giant container of value size biofreeze.
Price:
$147.61
Overview:
8.1 lbs(3.67 kg) of Value Sized Biofreeze!
Pros:
If you know you already love it and trust the reviews. This is a great value that lasts a long time.
Cons:
A gigantic bottle that could fall over and injure you! Seriously this could be too big in some situations.
Important Tips:
If you know you love it, this stuff works all over the sore areas in your body not just your foot. I have had many people get me to order this for them in the past and LOVED IT!
Affiliate Link (Buying through these links will connect you to Amazon):
Best Foot & Ankle Muscle/Ligament Pain Relief Products
Menthol Based Ointment with Hemp Extract
Price:
$24.99
Overview:
This is an alternative cream: Basically Biofreeze + hemp extract.
Pros:
It has great reviews, loved by the all natural crowd. 100s of 5 star reviews with a near perfect rating.
Cons:
Basically looks like menthol(active Biofreeze ingredient), but with hemp extract SKYROCKETING the price.
Important Tips:
The hemp extract is almost nothing and likely a marketing gimmick. It’s basically Biofreeze with some hemp extract raising the price.
Affiliate Link (Buying through these links will connect you to Amazon):
Massage & Ice Products:
- Ice is the 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 whether icing is worth doing, but for chronic pain this can help limit the need for medications and keep your options open.
- 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.
Best Foot & Ankle Manual Massage Devices:
Best Premium Massage Roller
Most Cost Effective Massage Roller.
Cost Effective Freezable Massage Roller.
Price:
$49.99
$7.99
$13.49
Overview:
Premium freezable metal ball that stays cold for up to 6 hours. Great for plantar fascia, neck, shoulders and calf muscles.
Amazing Price, Great Reviews – Non-Freezable Massage Rolling Stick
Great price and it is freezable. Budget friendly freezable massage roller.
Pros:
Great reviews – near 5 star. Stays cold for a long time with deep penetrating plantar fascia massage. Used by professional athletes. Stays cold for HOURS!
Great for what it does. You roll it back and forth along your plantar fascia massaging the swelling and irritation out. Decreases pain. Thousands of 5 star reviews on Amazon.
Excellent reviews. It massages and ices, so it is a step up over the massage rollers. Near 5 star reviews with >500 reviews.
Cons:
More expensive than some of the other options, but near perfect reviews.
Is not freezable like the other two options. Massaging a sore muscle without the cold sensation can be very painful and render it useless to you if really sore.
It does a great job doing what it is supposed to do. Main downside is that it does not stay cold as long as the premium metal ball.
Important Tips:
Use it with a sock to start (could be too cold). Massaging and icing definitely loosens you up and makes you feel better, but you still have to prevent the pain in the first place. You still need stretching, orthotics and good shoes to prevent the initial damage.
Two things: Without the freezing component, it may be really painful for a very sore arch (So make sure to use ICE also). Also this only reduces pain, it does not stop the cause! You still need good orthotics, shoes and stretching to stop the pain in the first place!
Start with socks at first, especially if you have peripheral neuropathy => don’t freeze your foot! Remember that you still need good orthotics, good shoes and inserts as well as temporary activity reduction.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Foot & Ankle Manual Massage Devices:
Best Premium Massage Roller
Price:
$49.99
Overview:
Premium freezable metal ball that stays cold for up to 6 hours. Great for plantar fascia, neck, shoulders and calf muscles.
Pros:
Great reviews – near 5 star. Stays cold for a long time with deep penetrating plantar fascia massage. Used by professional athletes. Stays cold for HOURS!
Cons:
More expensive than some of the other options, but near perfect reviews.
Important Tips:
Use it with a sock to start (could be too cold). Massaging and icing definitely loosens you up and makes you feel better, but you still have to prevent the pain in the first place. You still need stretching, orthotics and good shoes to prevent the initial damage.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Foot & Ankle Manual Massage Devices:
Most Cost Effective Massage Roller.
Price:
$7.99
Overview:
Amazing Price, Great Reviews – Non-Freezable Massage Rolling Stick
Pros:
Great for what it does. You roll it back and forth along your plantar fascia massaging the swelling and irritation out. Decreases pain. Thousands of 5 star reviews on Amazon.
Cons:
Is not freezable like the other two options. Massaging a sore muscle without the cold sensation can be very painful and render it useless to you if really sore.
Important Tips:
Two things: Without the freezing component, it may be really painful for a very sore arch (So make sure to use ICE also). Also this only reduces pain, it does not stop the cause! You still need good orthotics, shoes and stretching to stop the pain in the first place!
Affiliate Link (Buying through these links will connect you to Amazon):
Best Foot & Ankle Manual Massage Devices:
Cost Effective Freezable Massage Roller.
Price:
$13.49
Overview:
Great price and it is freezable. Budget friendly freezable massage roller.
Pros:
Excellent reviews. It massages and ices, so it is a step up over the massage rollers. Near 5 star reviews with >500 reviews.
Cons:
It does a great job doing what it is supposed to do. Main downside is that it does not stay cold as long as the premium metal ball.
Important Tips:
Start with socks at first, especially if you have peripheral neuropathy => don’t freeze your foot! Remember that you still need good orthotics, good shoes and inserts as well as temporary activity reduction.
Affiliate Link (Buying through these links will connect you to Amazon):
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 or calf muscle and for the hamstring and thigh muscles.
- This also works very well for the gluteus muscles if you are having butt cheek or hip pain.
Leg & Calf Muscle Massage Roller Sticks:
Best Overall Muscle Massage Stick
Best Cost Effective Massage Roller.
Best & Most Affordable Foot Massage Unit
Price:
$29.95
$8.99
Price not available
Overview:
This is a great option because hair or skin never gets pinched between the wheels. Softer interface.
Great option for an amazing cost. Not as sturdy and comfortable as the tiger tail.
A well reviewed foot massage unit.
Pros:
Best reviews. Hair and skin cannot get pinched. Almost instantly makes you less tender and more flexible. This is a professional grade massage roller.
Amazing reviews for the price point. It essentially does the same job. Muscles feel great afterward. Same overall benefit.
Amazing reviews averaging almost 5 stars. Reasonable price compared to most other units. Relieves swelling and inflammation in your feet naturally.
Cons:
If truly injured (break or tear) this won’t fix your pain. But no real downsides as far as what a massage roller does. Reviews are near perfect.
Wheels and handles can come loose. As a result it can gap and pinch skin and leg hairs. Not as durable as the other roller recommended here.
A more expensive version of manual and ice massage. The extra $ is basically to remove the manual labor yourself if you are OK with that!
Important Tips:
Studies show how effective massage rollers are: Use for 30-60 seconds to loosen up tight muscles, and then you can stretch further short term(1-2 hrs). Great for calf, hamstring, thight and IT band muscle stretching.
Same as for the more expensive one. Studies show the real benefits appear in 30-60 seconds per muscle => less sore and more flexible. That is the time to take advantage and play sports/stay loose. Very proven results.
This can actually help loosen up your calf muscles and foot muscles for a better stretch. So take advantage! You will be less sore and more flexible, but the results disappear after 1-2 hours or so!
Affiliate Link (Buying through these links will connect you to Amazon):
Leg & Calf Muscle Massage Roller Sticks:
Best Overall Muscle Massage Stick
Price:
$29.95
Overview:
This is a great option because hair or skin never gets pinched between the wheels. Softer interface.
Pros:
Best reviews. Hair and skin cannot get pinched. Almost instantly makes you less tender and more flexible. This is a professional grade massage roller.
Cons:
If truly injured (break or tear) this won’t fix your pain. But no real downsides as far as what a massage roller does. Reviews are near perfect.
Important Tips:
Studies show how effective massage rollers are: Use for 30-60 seconds to loosen up tight muscles, and then you can stretch further short term(1-2 hrs). Great for calf, hamstring, thight and IT band muscle stretching.
Affiliate Link (Buying through these links will connect you to Amazon):
Leg & Calf Muscle Massage Roller Sticks:
Best Cost Effective Massage Roller.
Price:
$8.99
Overview:
Great option for an amazing cost. Not as sturdy and comfortable as the tiger tail.
Pros:
Amazing reviews for the price point. It essentially does the same job. Muscles feel great afterward. Same overall benefit.
Cons:
Wheels and handles can come loose. As a result it can gap and pinch skin and leg hairs. Not as durable as the other roller recommended here.
Important Tips:
Same as for the more expensive one. Studies show the real benefits appear in 30-60 seconds per muscle => less sore and more flexible. That is the time to take advantage and play sports/stay loose. Very proven results.
Affiliate Link (Buying through these links will connect you to Amazon):
Leg & Calf Muscle Massage Roller Sticks:
Best & Most Affordable Foot Massage Unit
Price:
Price not available
Overview:
A well reviewed foot massage unit.
Pros:
Amazing reviews averaging almost 5 stars. Reasonable price compared to most other units. Relieves swelling and inflammation in your feet naturally.
Cons:
A more expensive version of manual and ice massage. The extra $ is basically to remove the manual labor yourself if you are OK with that!
Important Tips:
This can actually help loosen up your calf muscles and foot muscles for a better stretch. So take advantage! You will be less sore and more flexible, but the results disappear after 1-2 hours or so!
Affiliate Link (Buying through these links will connect you to Amazon):
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 a have flat feet.
- Consider shoes combined with a good supportive orthotic for 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.
- Don’t 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.
- They cushion under the front of your foot and prevent it from twisting out against the outside of your shoe as much as possible.
- These are one of the best possible options for medium and heavy duty correction!
Best Flat Shoe (Non-Lace Up) Orthotics:
Best Overall 3/4″ length option. (Not Heavy Duty, But Fit Focused)
Best Choice For Tight Women’s Shoes or High Heels..
Price:
Price not available
Price not available
Overview:
Great 3/4″ choice. These work great in every shoe without laces. Not meant for heavy duty correction.
These are the best fitting for the most narrow shoes. Some but not great correction.
Pros:
Excellent fit, they are reliable with excellent reviews. You are going to be happy with these, just never SUPER happy because they don’t correct as much.
They will fit in even the tightest shoes! Guaranteed to make you feel better, but you know what you are getting in a tight shoes. Great reviews and price.
Cons:
They are not super corrective. In some cases its like trying to using a 2 seat car to haul gravel. It looks and feels great but does
At the end of the day high heels and slender orthotics help, but never cure all your pain. Make the best of a painful shoe!
Crucial Tips:
These have a faster break in period than the heavy duty type. If after a few weeks
**WARNING***: If your shoe almost just barely fits onto your foot, this WILL NOT FIT! Be aware, it still needs a small amount of space to fit.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Flat Shoe (Non-Lace Up) Orthotics:
Best Overall 3/4″ length option. (Not Heavy Duty, But Fit Focused)
Price:
Price not available
Overview:
Great 3/4″ choice. These work great in every shoe without laces. Not meant for heavy duty correction.
Pros:
Excellent fit, they are reliable with excellent reviews. You are going to be happy with these, just never SUPER happy because they don’t correct as much.
Cons:
They are not super corrective. In some cases its like trying to using a 2 seat car to haul gravel. It looks and feels great but does
Crucial Tips:
These have a faster break in period than the heavy duty type. If after a few weeks
Affiliate Link (Buying through these links will connect you to Amazon):
Best Flat Shoe (Non-Lace Up) Orthotics:
Best Choice For Tight Women’s Shoes or High Heels..
Price:
Price not available
Overview:
These are the best fitting for the most narrow shoes. Some but not great correction.
Pros:
They will fit in even the tightest shoes! Guaranteed to make you feel better, but you know what you are getting in a tight shoes. Great reviews and price.
Cons:
At the end of the day high heels and slender orthotics help, but never cure all your pain. Make the best of a painful shoe!
Crucial Tips:
**WARNING***: If your shoe almost just barely fits onto your foot, this WILL NOT FIT! Be aware, it still needs a small amount of space to fit.
Affiliate Link (Buying through these links will connect you to Amazon):
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.
Best Medium to Heavy Duty Heel Pain Orthotics:
Best Overall Orthotic For Everything (Medium Thick Fit)
Best Heavy Duty Orthotic (Thickest Fit)
Best SOFTER Choice For Sensitive Feet (Medium Thick Fit)
Best Women’s Orthotics
Price:
$26.20
$36.82
Price not available
Price not available
Overview:
These work best in shoes with laces and running shoes. Not good for dress shoes or women’s cute shoes.
Biggest and most corrective option. Only use for running shoes or work boots. Not cute shoes.
These are full length inserts, but softer. Great if you can’t tolerate the firmer ones. Best for very sore and sensitive feet.
Great Support & Better Fit
Pros:
Pretty much guaranteed to help you if it fits in your shoes and you give it 2 weeks to get used to. 5,000+ amazon reviews, great track record.
My personal favorite, but not for everyone. Amazing reviews over 3,500. But not for everyone. Only for bigger shoes that can fit them
They are softer and the initial break in time is AMAZING. But longer term benefits are less. >500 Almost 5 star amazon rating.
Sleek, supportive and have a better fit than the orthotics above.
Cons:
Do not wear these in cute or dress shoes!
Bigger and bulkier than all the other ones. You will be dissappointed if you have a cute women’s shoe or dress shoe. This is meant for running shoes and boots.
Great to start with, but don’t correct long term as much as the other ones.
A little bit more expensive.
Crucial Tips:
Ease in to these, 1-2hrs a day. They are like braces for your teeth, they suck at the beginning! But they will make your feet pain free as 1-2 weeks go by. Don’t give up on them after 1 or 2 days. Everyone feels off at the beginning!
This has the most correction, but hardest break in time! IF SENSITIVE, USE A SOFTER PAIR FIRST! But if you get these, you must break them in. Give it 1-2 hours a day, but then you will start to have excellent results. The bad reviews are all people who couldn’t fit it into their shoes and gave up too quickly. You have been WARNED!
If you are very sore, TRY THESE FIRST! These are easiest to break in with initially. If you are very sore and rigid, don’t use the heavy duty ones to start with.
These will have a harder time fitting in flats and pointed shoes.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Medium to Heavy Duty Heel Pain Orthotics:
Best Overall Orthotic For Everything (Medium Thick Fit)
Price:
$26.20
Overview:
These work best in shoes with laces and running shoes. Not good for dress shoes or women’s cute shoes.
Pros:
Pretty much guaranteed to help you if it fits in your shoes and you give it 2 weeks to get used to. 5,000+ amazon reviews, great track record.
Cons:
Do not wear these in cute or dress shoes!
Crucial Tips:
Ease in to these, 1-2hrs a day. They are like braces for your teeth, they suck at the beginning! But they will make your feet pain free as 1-2 weeks go by. Don’t give up on them after 1 or 2 days. Everyone feels off at the beginning!
Affiliate Link (Buying through these links will connect you to Amazon):
Best Medium to Heavy Duty Heel Pain Orthotics:
Best Heavy Duty Orthotic (Thickest Fit)
Price:
$36.82
Overview:
Biggest and most corrective option. Only use for running shoes or work boots. Not cute shoes.
Pros:
My personal favorite, but not for everyone. Amazing reviews over 3,500. But not for everyone. Only for bigger shoes that can fit them
Cons:
Bigger and bulkier than all the other ones. You will be dissappointed if you have a cute women’s shoe or dress shoe. This is meant for running shoes and boots.
Crucial Tips:
This has the most correction, but hardest break in time! IF SENSITIVE, USE A SOFTER PAIR FIRST! But if you get these, you must break them in. Give it 1-2 hours a day, but then you will start to have excellent results. The bad reviews are all people who couldn’t fit it into their shoes and gave up too quickly. You have been WARNED!
Affiliate Link (Buying through these links will connect you to Amazon):
Best Medium to Heavy Duty Heel Pain Orthotics:
Best SOFTER Choice For Sensitive Feet (Medium Thick Fit)
Price:
Price not available
Overview:
These are full length inserts, but softer. Great if you can’t tolerate the firmer ones. Best for very sore and sensitive feet.
Pros:
They are softer and the initial break in time is AMAZING. But longer term benefits are less. >500 Almost 5 star amazon rating.
Cons:
Great to start with, but don’t correct long term as much as the other ones.
Crucial Tips:
If you are very sore, TRY THESE FIRST! These are easiest to break in with initially. If you are very sore and rigid, don’t use the heavy duty ones to start with.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Medium to Heavy Duty Heel Pain Orthotics:
Best Women’s Orthotics
Price:
Price not available
Overview:
Great Support & Better Fit
Pros:
Sleek, supportive and have a better fit than the orthotics above.
Cons:
A little bit more expensive.
Crucial Tips:
These will have a harder time fitting in flats and pointed shoes.
Affiliate Link (Buying through these links will connect you to Amazon):
Dress Shoe orthotics:
- These are premium leather orthotic recommendations for dress shoes.
- If you have a tight dress shoe get the 3/4″ orthotic.
Best Dress Shoe Orthotics:
Best Fitting Dress Shoe Orthotic (3/4″)
Best Full Length Dress Orthotic.
Great Heavy Duty Insole for Men
Price:
Price not available
Price not available
$29.95
Overview:
This is my top choice due to best fit. It is a little less supportive than full length, but fit is the key in dress shoes!
Best option if you can fit a full length orthotic. This does give you most control.
Great price and heavy duty insole for Oxford shoes.
Pros:
Excellent overall fit. This will fit in almost every dress shoe. Excellent reviews and reasonable cost overall. Can’t go wrong in most cases.
Great color dress option. Not the most corrective, but very color and dress appropriate. Great Reviews. Better correction and relief than the 3/4″ length.
These fit in most shoes and have really good predictable results
Cons:
Less correction than full length and heavy duty orthotics.
These can have a poor fit in in some shoes. If you have tight shoes, DO NOT BUY the full length orthotic! You have been warned.
They are not full length and thus do not provide as much support
Crucial Tips:
If you haven’t used dress orthotics before, get this one and avoid poor fit. If you wear dress shoes every day with room, the full length might give you more support.
This is will work great in most men’s shoes that are not pointy. If you have a rounded toe box, this will probably work well. If a tight shoe go with the 3/4″ length.
Get these for Oxford and pointed shoes. This will provide best results.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Dress Shoe Orthotics:
Best Fitting Dress Shoe Orthotic (3/4″)
Price:
Price not available
Overview:
This is my top choice due to best fit. It is a little less supportive than full length, but fit is the key in dress shoes!
Pros:
Excellent overall fit. This will fit in almost every dress shoe. Excellent reviews and reasonable cost overall. Can’t go wrong in most cases.
Cons:
Less correction than full length and heavy duty orthotics.
Crucial Tips:
If you haven’t used dress orthotics before, get this one and avoid poor fit. If you wear dress shoes every day with room, the full length might give you more support.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Dress Shoe Orthotics:
Best Full Length Dress Orthotic.
Price:
Price not available
Overview:
Best option if you can fit a full length orthotic. This does give you most control.
Pros:
Great color dress option. Not the most corrective, but very color and dress appropriate. Great Reviews. Better correction and relief than the 3/4″ length.
Cons:
These can have a poor fit in in some shoes. If you have tight shoes, DO NOT BUY the full length orthotic! You have been warned.
Crucial Tips:
This is will work great in most men’s shoes that are not pointy. If you have a rounded toe box, this will probably work well. If a tight shoe go with the 3/4″ length.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Dress Shoe Orthotics:
Great Heavy Duty Insole for Men
Price:
$29.95
Overview:
Great price and heavy duty insole for Oxford shoes.
Pros:
These fit in most shoes and have really good predictable results
Cons:
They are not full length and thus do not provide as much support
Crucial Tips:
Get these for Oxford and pointed shoes. This will provide best results.
Affiliate Link (Buying through these links will connect you to Amazon):
Outside of the Foot Trauma:
- If you think you might have a broken 5th metatarsal fracture, a Jones fracture , a stubbed or broken 5th toe, these products may be of assistance.
- This guide is meant for 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 are having 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 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 are unable to 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 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 very difficult otherwise.
Outside of the Foot Boot Treatment:
- There are pros and cons to using a boot to treat your outside of the foot injury. If you are immobilized too long the cons are that you will gradually become stiff and overworked to your other leg. The Pros are that you injured lateral foot will hopefully have a chance to gradually heal!
- Our favorite fracture boots and their supplies:
Best Fracture Boots & Covers
Best Tall Boot
Best Short Boot
Best Fracture Boot Balance Device
Best Cast Shower Cover
Best Weather Walking Cover
Price:
$68.99
$45.05
$24.99
$15.99
$27.99
Overview:
Excellent reviews at 4.6/5 with over 800+ Reviews:
Very good reviews. This is 4.3/5 ratings on over 3,000+ reviews.
Outstanding reviews: 4.3/5 for 1,000+ reviews! Prevents hip, knee and back pain.
Amazing Reviews at 4.6/5 at 500+ reviews. Best reviewed and cost effective bag.
Great reviews at 4.1/5 with 200+ overall reviews.
Pros:
It has an air bladder for extra cushion. It is tall for extra support, as well as air bladder.
Excellent lower cost walking boot. With a orthotic and cushion, it really keeps pressure off of your ankle.
This works great to balance the opposite foot. This prevents the back, hip and knees from having any pain.
It is very effective but not perfect. The price is really good and it has excellent reviews.
Great cover for walking around in snow and rain, it is great at what it does!
Cons:
The inner sleeve can ride lower and the plastic around the rim can irritate the boot.
Less support with the less than full length boot. It is more comfortable but less supportive.
Does not work that great for slippers and less supportive shoes.
It can still leak, so be careful!
It is still not fully water proof.
Crucial Tips:
Make sure your lift the cushioning material along the hard plastic rim. Make sure to keep it pumped up. Use an orthotic and a lift on the other side.
Use a lift for the other foot to prevent back and hip problems. Also use an orthotic for the flat foot bed.
This is very cost effective and well worth it. Just make sure both shoes have good supportive orthotics.
Just be careful with this is not perfect. It can still get wet underneath.
Great cover for outdoors. Good at what it says it will do.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Fracture Boots & Covers
Best Tall Boot
Price:
$68.99
Overview:
Excellent reviews at 4.6/5 with over 800+ Reviews:
Pros:
It has an air bladder for extra cushion. It is tall for extra support, as well as air bladder.
Cons:
The inner sleeve can ride lower and the plastic around the rim can irritate the boot.
Crucial Tips:
Make sure your lift the cushioning material along the hard plastic rim. Make sure to keep it pumped up. Use an orthotic and a lift on the other side.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Fracture Boots & Covers
Best Short Boot
Price:
$45.05
Overview:
Very good reviews. This is 4.3/5 ratings on over 3,000+ reviews.
Pros:
Excellent lower cost walking boot. With a orthotic and cushion, it really keeps pressure off of your ankle.
Cons:
Less support with the less than full length boot. It is more comfortable but less supportive.
Crucial Tips:
Use a lift for the other foot to prevent back and hip problems. Also use an orthotic for the flat foot bed.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Fracture Boots & Covers
Best Fracture Boot Balance Device
Price:
$24.99
Overview:
Outstanding reviews: 4.3/5 for 1,000+ reviews! Prevents hip, knee and back pain.
Pros:
This works great to balance the opposite foot. This prevents the back, hip and knees from having any pain.
Cons:
Does not work that great for slippers and less supportive shoes.
Crucial Tips:
This is very cost effective and well worth it. Just make sure both shoes have good supportive orthotics.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Fracture Boots & Covers
Best Cast Shower Cover
Price:
$15.99
Overview:
Amazing Reviews at 4.6/5 at 500+ reviews. Best reviewed and cost effective bag.
Pros:
It is very effective but not perfect. The price is really good and it has excellent reviews.
Cons:
It can still leak, so be careful!
Crucial Tips:
Just be careful with this is not perfect. It can still get wet underneath.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Fracture Boots & Covers
Best Weather Walking Cover
Price:
$27.99
Overview:
Great reviews at 4.1/5 with 200+ overall reviews.
Pros:
Great cover for walking around in snow and rain, it is great at what it does!
Cons:
It is still not fully water proof.
Crucial Tips:
Great cover for outdoors. Good at what it says it will do.
Affiliate Link (Buying through these links will connect you to Amazon):
Offloading and Scooter treatment:
- Sometimes the best thing to do is to completely keep pressure off of the outside of your foot.
- In the early stages of the disease there are benefits to offloading and can give you outside of the foot relief!
- These are favorite knee scooters and walking devices:
Best Fracture Scooters
Best Value & Best Seller Knee Rolling Scooter.
Best All Terrain Heavy Duty Scooter.
Best Crutch Free Walking Device.
Best Elevating Specific Postop or Swelling Pillow
Price:
$107.99
$268.99
Price not available
$49.99
Overview:
Very good reviews at 4.5/5 with 3,000+ reviews. Great Price.
Excellent overall reviews at 4.4/5 with 1,300+ reviews. Great heavy duty all terrain.
Decent reviews at 3.9/5 with 4,000+ reviews. NOT for everyone!
Very good reviews at 4.7/5 with almost 2,000 Reviews. Simple job but does it well.
Pros:
Great reviews, great price overall, what more can you ask for?
Good for offroad, grass and dirt. This is the better choice for heavy and tall patients over 6 foot and heavy.
This is great for athletic and mobile people. We have found success for younger and more physically capable people.
Great pillow for the first 1-2 weeks after foot or ankle fracture and surgery. Decreased pain and swelling.
Cons:
Least durable and no real off-road capabilities.
It is more costly than the economy version.
DO NOT get this if you are older, have poor balance and poor mobility. Higher fall risk.
Basically it is a pillow that costs $50, if you are tight on money, don’t get it.
Crucial Tips:
These can be tough on the knee and the lower back. Combine with physical therapy.
If you are a bigger person at over 6ft tall, consider this. If you need to be at work or outside, this is great option.
This is better for very mobile and physically capable people. Do not get this if you have poor weight control or poor balance.
It can be very effective and does a great job, but if you are tight on cash, use it on a better boot or scooter.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Fracture Scooters
Best Value & Best Seller Knee Rolling Scooter.
Price:
$107.99
Overview:
Very good reviews at 4.5/5 with 3,000+ reviews. Great Price.
Pros:
Great reviews, great price overall, what more can you ask for?
Cons:
Least durable and no real off-road capabilities.
Crucial Tips:
These can be tough on the knee and the lower back. Combine with physical therapy.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Fracture Scooters
Best All Terrain Heavy Duty Scooter.
Price:
$268.99
Overview:
Excellent overall reviews at 4.4/5 with 1,300+ reviews. Great heavy duty all terrain.
Pros:
Good for offroad, grass and dirt. This is the better choice for heavy and tall patients over 6 foot and heavy.
Cons:
It is more costly than the economy version.
Crucial Tips:
If you are a bigger person at over 6ft tall, consider this. If you need to be at work or outside, this is great option.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Fracture Scooters
Best Crutch Free Walking Device.
Price:
Price not available
Overview:
Decent reviews at 3.9/5 with 4,000+ reviews. NOT for everyone!
Pros:
This is great for athletic and mobile people. We have found success for younger and more physically capable people.
Cons:
DO NOT get this if you are older, have poor balance and poor mobility. Higher fall risk.
Crucial Tips:
This is better for very mobile and physically capable people. Do not get this if you have poor weight control or poor balance.
Affiliate Link (Buying through these links will connect you to Amazon):
Best Fracture Scooters
Best Elevating Specific Postop or Swelling Pillow
Price:
$49.99
Overview:
Very good reviews at 4.7/5 with almost 2,000 Reviews. Simple job but does it well.
Pros:
Great pillow for the first 1-2 weeks after foot or ankle fracture and surgery. Decreased pain and swelling.
Cons:
Basically it is a pillow that costs $50, if you are tight on money, don’t get it.
Crucial Tips:
It can be very effective and does a great job, but if you are tight on cash, use it on a better boot or scooter.
Affiliate Link (Buying through these links will connect you to Amazon):
Outside of the Foot Compression Brace:
- A good compression brace can stabilize your foot from turning outward.
- This prevents your foot from pronated.
- Pronated foot will turn your foot outward in your foot will rub on the outside of the shoe.
- For many of her patients this has solved their pain and is very comfortable to wear inside your shoe.
- This solves both pain and outward pronation for a relatively low cost.
Table could not be displayed.
Outside of the Foot Stability Brace:
- Stability brace goes 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 little bit happier trying the compression brace before the stability brace.
Table could not be displayed.
Outside of the Foot Pain [Lateral Foot Pain]
Menu
