Pain in outer foot

[gilbjeter]

Has anyone experienced this before? I had increasing pain in the outer edge of my foot from the sole to almost the heel. It feels fine unless I walk or add weight to it. I cross train .. Circuit, weights, and run. I went for a 6 mile run at a faster than usual pace last Sunday and ever since the pain has gotten worse each day. I got an X-ray yesterday and it showed no fracture but they also had no answer except rest. I'm going crazy not working out but the pain is not going away. Anyone have any advice?

[donellda]

It sounds like it could be plantar fascitis. I have it in my left foot. I stretch it and use ice on it to help with inflammation. I had it really bad when I went to Camp Turbo Kick a few years ago. The doctor gave me a brace for my foot so that I could participate. Stretching is the best thing that you can do for it.

[yogapam]

If it's worse when you first get up in the morning or when you stand after sitting for a while, those are definitely symptoms of PF. I agree stretching and ice are good, along with rest and you could try an anti-inflammatory if it's really bad. You might want to reassess your shoes - how old are they, do they give you good support? Good supportive after market insoles may help too. I have custom orthotics, but they are pricey and I wouldn't go there without trying other things. Be patient, it can take a while to resolve.

[wishiwasinhawaii]

Sounds like PF to me, although I'm not sure because you said it's the outer edge and when I've had PF it was down the middle. I wear custom orthotics, but they are covered by my insurance. I would say if it's not better in a week or so or is worse, to go see a podiatrist.

[gilbjeter]

Thank you everyone. Do you typically need a referral to see a podiatrist?

[flamingoo]

My PT gave me two things to try which really helped me. Get a 16 oz water bottle and freeze it. When it's frozen stand gently on it and roll back and forth under your foot. You want a little pressure but not so much where you will break the bottle For some reason this also helps the pain I have on the top of my foot. One stretch that I have found to really help is as follows:

Sit down and rest your leg( of your bad foot) on your opposite knee. Gentle pull your toes back and hold the stretch. I'm sorry, I hope that make sense. It's hard to explain. I'll try finding a picture for you

[flamingoo]

O.k I found one video- the stretch starts around the 4 minute mark. He looks like he's pulling pretty hard, so you could start out a little more gentle. Also stretch your calves as much as you can .



https://www.youtube.com/watch?v=hauyuX-uCq8

[Chomper]

Originally Posted by gilbjeter

Thank you everyone. Do you typically need a referral to see a podiatrist?

It depends on your plan. My plan doesn't require a referral to see specialists. I also recommend a podiatrist, even though I didn't get much help from the two I saw. It may wind up being true that it is just needing rest and in the process they may sell you orthotics, etc. But it's so frustrating not knowing what is going on, I feel you.

Do you have access to an exercise bike? That's what I switched to when I was told to rest my foot.

[yogapam]

Originally Posted by Chomper

It depends on your plan. My plan doesn't require a referral to see specialists. I also recommend a podiatrist, even though I didn't get much help from the two I saw. It may wind up being true that it is just needing rest and in the process they may sell you orthotics, etc. But it's so frustrating not knowing what is going on, I feel you.

Do you have access to an exercise bike? That's what I switched to when I was told to rest my foot.

I think a podiatrist is a good idea so you can get a diagnosis. I saw one and it was very helpful, but I know that's not the case for everyone. I agree that an exercise bike is a great option as is the pool. I have had a few injuries and the pool is where I head for rehab. You can do Aquasize, deep water running, or swim lengths. I use hand paddles to swim and it's really good upper body toning.

[wishiwasinhawaii]

I've been lucky that I found a good podiatrist right off the bat, but I find the best thing to do is ask friends if they know of any good ones or ask your primary care doctor. It always depends on your insurance though.