Foot tendonitis is a common condition resulting from the inflammation or irritation of a tendon within the foot or ankle. Tendons are the strong, flexible bands of connective tissue that link muscle and bone, transmitting the force necessary for movement. Because the foot and ankle bear the body’s entire weight and absorb shock, they are particularly susceptible to the repetitive stresses that cause this irritation. This condition causes pain and swelling, making walking or standing uncomfortable and significantly affecting daily activities.
Understanding Foot Tendon Anatomy and Common Types
Tendons in the foot and ankle provide stability and facilitate motion. The Achilles tendon is the largest and strongest, connecting the calf muscles to the heel bone (calcaneus) and playing a major role in the push-off phase of walking and running. Irritation in this location, known as Achilles tendonitis, causes pain and stiffness in the back of the heel and lower calf.
The posterior tibial tendon runs along the inside of the ankle and attaches to the underside of the foot. This tendon helps support the arch and allows for inward turning of the foot (inversion). Posterior tibial tendonitis often results in pain and swelling under the inner ankle bone and can sometimes contribute to the flattening of the foot arch.
The peroneal tendons run along the outside of the ankle. These tendons are responsible for turning the foot outward (eversion) and helping to maintain ankle stability. Peroneal tendonitis typically causes pain and inflammation on the outer side of the ankle and heel.
Identifying the Root Causes and Symptoms
The primary trigger for foot tendonitis is overuse, which involves repeated stress on the tendon causing microscopic tearing and subsequent inflammation. This often occurs with a sudden increase in the intensity, duration, or frequency of physical activity, such as starting a new running regimen or increasing mileage too quickly. Improper or worn-out footwear is another common cause, as shoes that lack adequate support can alter the foot’s biomechanics and place undue strain on specific tendons.
Underlying structural issues, such as flat feet (pes planus) or high arches, can lead to chronic tendon overload. Repetitive motion from sports or occupational activities, a previous injury like an ankle sprain, or inflammatory medical conditions like arthritis can also predispose an individual to tendonitis.
The main symptom is localized pain, which can range from a dull ache to a sharper sensation, especially when first starting an activity or after rest. Stiffness is also common, particularly first thing in the morning or after prolonged periods of sitting. Tenderness to the touch over the affected tendon, along with mild swelling or warmth in the surrounding area, are common signs.
Immediate Steps for Pain Relief and Management
Initial management focuses on reducing inflammation and allowing the tendon to heal. The first line of defense involves the R.I.C.E. protocol: Rest, Ice, Compression, and Elevation. Resting the foot means avoiding activities that worsen the pain and may require temporary modification of weight-bearing activities.
Applying ice to the painful area for 15 to 20 minutes several times a day can help reduce both pain and swelling by constricting blood vessels. Compression, using a soft bandage or wrap, minimizes swelling, while elevation—raising the foot above the level of the heart—uses gravity to reduce fluid accumulation. Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can also be taken to relieve pain and reduce the inflammatory response.
If these conservative, at-home measures do not lead to improvement after 48 to 72 hours, or if the pain is severe and prevents walking or bearing weight, professional medical evaluation is necessary. A doctor should also be consulted if there is noticeable warmth, redness, or signs of infection, or if swelling persists. Persistent pain lasting several weeks may indicate a more serious underlying issue or the need for a targeted physical therapy plan.