My outer right ankle bone is tender and when I tried to go for a run today I returned after ½ mile because the top edge of my shoe was rubbing against the pain area… The pain is only on the boney protrusion (about 3/4 sq in. of pain area) and the most painful spot is on the tip so I think it is just bruised either from snow boots or perhaps my running shoes. I figured I had two choices; cut a slot out of the shoe so that the shoe doesn’t rub the ankle bone or add another insole so the ankle bone sits too high for the shoe to hit it. I chose the later and it worked well although my toes were a bit cramped. With the second insole, the only time it would rub is if the road had a steep cant.
So, my questions are, does anyone else have a better remedy than using two insoles? Any thoughts on cutting a slot to avoid rubbing? I don’t think padding would help because on my first run, I tried shoving my thin mitten into the side of the shoe but it still hurt. Other ideas? Add a heel cup?
It is odd to have focal spot tenderness to the tip of the lateral malleolus. Nothing else hurts with motion, etc. right, just that small area with pressure?
Could use some Moleskin plus or self adhesive felted foam stuck directly on the lateral malleolus until it resolves.
Right, it is only painful to touch and especially the touch of my shoe. With the second insole it was not painful at all on a 9 mile run. I’ll try some of the foam as maybe that will be thick enough to keep the shoe away from the lateral malleolus (thanks for the real name). I tried bending my shoe outward rather viciously but it didn’t want to change shape. I wouldn’t mind sacrificing a pair of shoes by cutting out a piece but wasn’t sure if that would be worse for the shoe’s support than adding the second insole.
If you start “dissecting” shoes, you will quickly learn of what is likely irritating you - the heel counter. Most reasonably stable shoes (and the ASICS GT 21xx is one of them) have a plastic “cup” of sorts inside the lining of the heel foam. It can irritate the posterior heel at the achilles or either malleoli (more commonly the lateral malleolus). ASICS did put that PFG type memory foam in their upper end shoes that supposedly “hugs” the heel better for a no slip fit.