
The abductor digiti minimi of the foot muscle is located on the bottom outside of the foot. The muscle causes pain toward the outside of the heel, going up toward the ankle, mimicking that of an ankle sprain. You may also experience pain in the bottom of the little toe.
Muscle Pain
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Where is the Abductor Digiti Minimi Foot Muscle?

The abductor digiti minimi attaches to the heel (calcaneus), runs down the outside of the bottom of the foot, and connects to a bone of the little toe (proximal phalanx).
The Abductor Digiti Minimi Foot Muscle Actions Are Little Toe Abduction and Flexion


The abductor digiti minimi primary movement is moving the little toe out and away from the other toes when spreading the toes. The muscle also plays a significant role in bending the little toe down when pointing the toes.
For detailed origin, insertion, and action information: Abductor Digiti Minimi Muscle Anatomy.
Abductor Digiti Minimi Muscle Pain And Symptoms
Symptoms include:
- Pain on the outside of the heel
- Pain on the bottom of the foot just below the little toe
- Pain often feels like an ankle sprain
- Deep aching pain is often felt at rest
The abductor digiti minimi foot muscle does not refer pain far away from the muscle; discomfort is usually contained in the muscle, often causing you to limp. However, occasionally pain may extend up toward the ankle leading people to believe they have an ankle sprain. Pain may also go down to the bottom of the little toe.
The abductor digiti minimi foot muscle is affected and can affect these conditions.
ANKLE PAIN | BUNION | FOOT PAIN | HEEL PAIN | HEEL SPUR | PLANTAR FASCIITIS
Other muscles that should be examined:
- Flexor Digiti Minimi
- Quadratus Plantae
- Interossei Muscles
Recommended For Abductor Digiti Minimi Muscle Foot Pain

Yoga Toes are highly recommended for foot and lower leg pain. The separators stretch the muscles of the feet and many muscles of the lower leg. Used regularly, Yoga Toes do help straighten and align your toes. They can also be helpful for some cases of bunions, hammertoes, and claw toes. It can also help with issues of plantar fasciitis. For Men's shoe size ten+ and women's shoe size 12+, consider Yoga Toes For Men
The Causes Of Abductor Digiti Minimi Pain
- Walking or running on uneven ground
- High heels
- Shoes with a stiff, inflexible sole
- Shoes that are too small
- Weak Ankles
Ill-fitting shoes are the leading cause of problems with the abductor digiti minimi muscle. Shoes that are too small cause the muscle to remain in a contracted position, leading to pain and soreness. Shoes with very thick soles that are inflexible tend to stress the muscle. High-heeled shoes throw the body weight forward, overworking the abductor digiti minimi.
Hikers and trail runners often experience pain on the outside of their feet due to the uneven surfaces encountered when exploring trails that are not maintained.
Weak ankles are another contributor to problems. Weakened ankles cause the abductor digiti minimi to be overworked, trying to maintain body balance and balance within the foot muscles.
How To Avoid the Development of Trigger Points In The Abductor Digiti Minimi Foot Muscle
The importance of properly fitting shoes cannot be stressed enough when addressing foot pain. Shoes that are too small add pressure to the muscles and cause the toes to bend and mash together. Wearing shoes that are too big will allow the foot to move around in the shoe causing the toes to grip the sole of the shoe to maintain balance constantly. Ill-fitting shoes will lead to pain and stiffness in the feet, ankles, knees, hips, and back.
If you are a trail runner or hiker, investing in proper hiking shoes will reduce the stress and strain on the foot muscles, especially the abductor digiti minimi.
If you have weak ankles, develop an exercise routine to strengthen the lower leg and foot muscles to bring balance and stability to the muscles. You should consider a foot/ankle sleeve for support until your muscles strengthen.
Common Locations Of Trigger Points In The Abductor Minimi Foot Muscle


Check for these trigger points if you are experiencing pain on the outer edge of the heel and foot.
Abductor Digiti Minimi Foot Muscle Self-Treatment Massage
Trigger points in the abductor digiti minimi are easy to treat with a massage ball.
First, spread your toes as far as you can, and you will feel the muscle tighten on the outside of the foot.
Put the ball on the floor and roll it on the outer edge of your foot. Do this 2-3 times a day, 1-2 minutes per treatment, until the pain and soreness are gone.
If you are interested in learning about muscle trigger points and the pain they can cause throughout the body, The Trigger Point Therapy Workbook is an excellent resource to have on hand. The workbook explains how TrPs develop, how to locate the muscle and the trigger point(s), and how to treat them. The diagrams and instructions are easy to follow.
How Long Before I Feel A Reduction In Pain?
The abductor digiti minimi is a rather sizeable thick muscle and it takes time for the soreness to lessen. If you find trigger points, you will often feel some relief after a day or two of self-treatment. For optimal treatment, roll the muscle three times a day, morning, noon, and night. Continue treatment until pain and soreness are gone,
If you find trigger points in the abductor digiti minimi, you will want to check these muscles for additional trigger points, known as satellite trigger points.
Muscles With Similar Foot Pain Patterns
Sombra Warming Gel is recommended for relaxing muscles and relieving pain. It warms without the burning heat of other gels. An excellent choice for pain caused by trigger points, muscle/joint overuse and stiffness, and arthritis. Somba works well for chronic foot pain; it provides almost instant relief. (Not sold in stores)
The SB SOX Relief Socks provide compression and support to help relieve foot pain, including the discomfort caused by the abductor digiti minimi muscle. The sleeves can be worn with or without socks. This particular sleeve is longer in the foot and will cover most of the ADM muscle. Two socks are in the package.
Biofreeze Pain Relieving Gel is an excellent pain-relieving gel recommended for those with sudden onset muscle pain or recent injuries. It is better to use than warm therapy gels and creams for muscle pain caused by inflammation as it cools the area much like ice. If your pain is from a recent injury, use Biofreeze. It is excellent to use on sprains and strained and sore ankles.
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References:
Clay, J. H., Allen, L., Pounds, D. (2015). Clay & Pounds' Basic Clinical Massage Therapy: Integrating Anatomy and Treatment (3rd ed.). Philadelphia, PA: Lippincott Williams & Wilkins
Finando, D., Finando, S. , (2005). Trigger Point Therapy for Myofascial Pain: The Practice of Informed Touch (1st ed.) Rochester, VT: Healing Arts Press.
Muscolino, J., (2016) Kinesiology: The Skeletal System and Muscle Function (3rd ed.). Maryland Heights, Missouri: Mosby.
Image Credits: Dreamstime