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When you use a set of muscles too much, you are likely to strain the tendons (soft tissues) that connect those muscles to your bones. At first, pain or swelling may come and go quickly. But if you do too much too soon, your muscles may overtire again. The strain may cause a tendon's outer covering to swell, or small fibers in a tendon to pull apart. If you keep pushing your muscles, damage to the tendons adds up and tendonitis develops. Over time, pain and swelling may limit your activities, but with your doctor's help, tendonitis can be controlled. Both your symptoms and your risk of future problems can be reduced. Depending on the cause of the stress or overuse, tendons in the back, sides, or front of your foot may hurt. At first, you may feel pain only during or after a workout. As tendon damage adds up, however, your foot may hurt when you walk or even when you stand still. |
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The Following Tips Can Help: |
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Wear the right shoe for the activity, so the support and cushioning of the shoe are right for your needs. |
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Choose shoes with good arch and heel support; ankle support is helpful also. |
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Vary or reverse your exercise route and routine. This will help keep one set of muscles from being under stress. |
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The Achilles tendon connects the calf muscle to the heel bone. If tendonitis occurs here, you may feel pain when your foot touches the ground, or when your heel lifts off the ground. The posterior tibial tendon runs along the inside of the ankle and foot. If this tendon is strained, your foot may hurt when it moves forward to push off the ground. Or you may feel pain when your heel shifts from side to side. The anterior tibial tendon helps control the front of your foot when it meets the ground. If this tendon is strained, you may feel pain when you go down stairs, or when you walk or run on hills. The peroneal tendon wraps across the bottom of your foot, from the outside to the inside. Tendonitis here may cause pain when you stand or push off the ground. |
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Treating Tendonitis
Your physician's first concern is to reduce your symptoms. Your doctor may tell you to use ice or heat, take certain medications, and limit your activity to help control pain and swelling. It is important to follow all of your doctor's instructions. Returning to activity too soon may cause the symptoms to reoccur.Ice helps prevent swelling and reduces pain. Place ice on the painful area for 10 minutes at a time, several times a day. If you already have swelling, heat may help. Apply a heating pad, or hot towels to the tendon for 30 minutes at a time, two or three times a day. Your physician may tell you to take aspirin or other anti- inflammatory medications to reduce pain and swelling. You should take these medications exactly as directed. Don't wait until you feel pain. In more severe cases of tendonitis, your physician may use a cortisone injection to relieve pain. Rest allows the tissues in your foot to heal. Stay off your feet for a few days, then slowly increase your activity. If you engage in high-impact activities, such as running or aerobics, try other activities that place less strain on your foot, such as cycling or swimming. |
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Staying Pain Free
Avoiding overuse is the best way to protect your feet and stay pain-free. If your doctor prescribes an ankle brace or custom- made shoe inserts (orthotic devices), wear them as directed. Also stretch your feet and ankles before and after exercise and limit the amount of stress created when your foot hits the ground. |
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