As a runner, you depend on your feet to carry you across countless miles. But repetitive stress on the tendons in your feet can lead to a painful condition known as tendonitis.
This comprehensive guide will help you understand tendonitis of the foot, its causes, prevention strategies, and rehabilitation options, empowering you to keep your feet healthy and pain free.
Understanding Tendonitis of the Foot
Tendonitis is an inflammation or irritation of a tendon, the fibrous cord that connects muscle to bone. In runners, tendonitis of the foot often affects the Achilles tendon, the posterior tibial tendon, or the tendons on the top of the foot (extensor tendons). The pain typically develops gradually and worsens with activity.
Causes of Tendonitis in Runners
Several factors can contribute to the development of tendonitis in runners, such as:
- Overuse:Too much running, especially without adequate rest, can strain the tendons and lead to inflammation.
- Sudden Increase in Training:Abruptly increasing mileage or intensity or adding hills can overload the tendons.
- Poor Foot Mechanics:Flat feet, high arches, and other biomechanical issues can alter the way your foot moves, increasing stress on certain tendons.
- Improper Footwear:Worn-out shoes or shoes that don’t provide adequate support can contribute to tendonitis.
- Tight Calf Muscles:Tight calf muscles can put extra stress on the Achilles tendon.
Preventing Tendonitis in Runners
Prevention is key when it comes to tendonitis. Here are some tips to keep your tendons healthy:
- Gradual Progression:Gradually increase your mileage and intensity over time to allow your tendons to adapt.
- Proper Warm-Up:Warm up your muscles and tendons before each run with dynamic stretches and light jogging.
- Cross-Training:Include low-impact activities like swimming or cycling in your routine to reduce stress on your feet.
- Strength Training:Strengthen your calf, foot, and core muscles to support your feet and improve biomechanics.
- Wear Proper Footwear:Choose supportive shoes that fit well, and replace them regularly when they start to wear out.
- Listen to Your Body:Rest if you feel pain. Ignoring pain can lead to more severe tendonitis.
Rehabilitating Tendonitis of the Foot
Here are some rehabilitation strategies:
- Rest:Reduce or avoid activities that aggravate the pain.
- Ice:Apply ice to the affected area for 15–20 minutes at a time several times a day.
- Compression:Use a compression bandage to reduce swelling.
- Elevation:Elevate your foot to help reduce swelling.
- Physical Therapy:A physical therapist can help you with exercises to stretch and strengthen the affected tendon, as well as improve your foot mechanics.
- Orthotics:Custom orthotics can provide additional support and correct biomechanical issues.
- Medication:Over-the-counter pain relievers or anti-inflammatories may be recommended.
Recommended Read: Common Foot Problems and Their Treatment Options
Advanced Treatments for Tendonitis
In some cases, more advanced treatments may be necessary for tendonitis that doesn’t respond to conservative measures. These include:
- Extracorporeal Shockwave Therapy:This therapy uses shockwaves to stimulate healing in the tendon.
- Platelet-Rich Plasma (PRP) Injections:PRP injections can promote healing by delivering growth factors to the injured tendon.
- Surgery:In rare cases, surgery may be necessary to repair a severely damaged tendon.
How Can Houston Physicians’ Hospital Help?
At Houston Physicians’ Hospital, we understand the importance of keeping runners’ feet healthy. Our experienced podiatrists specialize in the diagnosis and treatment of tendonitis of the foot, offering a range of conservative and advanced treatment options to help you get back on your feet and running pain free.
If you’re suffering from symptoms of foot tendonitis, visit our podiatry page and our Orthopedic Center of Excellence page to learn more and to find a doctor who’s right for you.
The orthopedic physicians and podiatrists at Houston Physicians’ Hospital are committed to providing personalized care and working with you to develop a comprehensive treatment plan that meets your individual needs and goals.
We also specialize in joint pain treatment, back surgery, hip replacement surgery, neck pain treatment, neurosurgery, physical therapy, Knee Surgery in Webster TX, and more.