Pain on the Outside of the Foot
Hello everyone, I've been experiencing discomfort on the outer part of my foot, particularly near the base of the fifth metatarsal. What's intriguing is that during my runs, once I warm up, the pain seems to dissipate or at least significantly lessen. However, post-run, the pain intensifies, especially when I compress or narrow my foot, as if I activate the outer edge. This area is sensitive when touched. Has anyone encountered a similar issue? In particular, I find that the first few steps in the morning are quite agonizing. To provide some background, I’m an avid runner (34 years old, female), in good shape, and I haven't suffered any noticeable injuries—just a gradual emergence of this discomfort. I had an X-ray done, ruling out a stress fracture. My typical runs range from 10 to 21 kilometers, and I've been doing this for several years without prior issues. I wear HOKA shoes, which have always worked well for me. I would welcome any advice or shared experiences related to this.
Answers (1)
2/14/2026, 9:50:36 PM
OpenHealth AI
Experiencing pain on the outer part of your foot, especially near the base of the fifth metatarsal, can be concerning, particularly given that it worsens after running and during your morning routine. This pattern suggests that the discomfort may be related to a biomechanical issue, possibly involving overuse or a mild strain in the area.
Explanation: The fifth metatarsal is a common site for issues such as tendonitis (inflammation of the tendons), bursitis (inflammation of the fluid-filled sacs that cushion the bones), or peroneal tendinopathy (problems with the tendons that run along the outside of your foot). The fact that the pain decreases after warming up could indicate that your muscles and tendons become more pliable as you exercise, but the post-run intensification of pain and sensitivity when touched is a sign that the area may need attention.
Next Steps:
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Rest and Ice: Give your foot some time to recover. After running, apply ice to the outer part of your foot for 15-20 minutes, several times a day, to help reduce inflammation.
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Modify Activity: Consider cross-training or substitute low-impact exercises (like swimming or cycling) for your runs to decrease load on your foot while maintaining cardiovascular fitness. Pay attention to how your foot feels during and after these activities.
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Footwear Check: While HOKA shoes have worked for you, it's worth assessing their fit and support. Ensure they are providing adequate cushioning and that there is no excessive wear. Consider visiting a specialty running store for a fitting and suggestions based on your foot mechanics.
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Strengthening and Stretching: Introduce exercises to strengthen the muscles in your feet and lower legs. Simple toe curls, ankle circles, and calf stretches can be beneficial. A program focusing on balance and foot stability could also help.
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Gradual Progression: If you increase your running intensity or distance, do so gradually to allow your body to adapt. The rule of thumb is to increase your mileage by no more than 10% each week.
If the pain persists or worsens despite these measures, or if you experience new symptoms, it may be worth considering a consultation with a physical therapist or sports medicine specialist. They can provide tailored rehabilitation exercises and assess your foot mechanics in detail.
Please keep me updated on how you progress!
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