Foot tendonitis is a common condition involving the inflammation or irritation of a tendon, the thick, flexible cord connecting muscle to bone. The foot and ankle contain numerous tendons that facilitate movement, stabilize joints, and absorb impact. Because these structures bear the entire weight of the body, they are particularly susceptible to the repetitive strain that causes this inflammatory response.
Understanding the Affected Tendons
The term foot tendonitis describes several distinct conditions, each affecting a specific tendon group.
The Achilles tendon is frequently affected, connecting the calf muscles to the heel bone at the back of the ankle. Pain is typically felt when pushing off the ground during walking or running.
The Posterior Tibial tendon runs along the inner side of the ankle and supports the foot’s arch. Dysfunction can lead to gradual foot flattening, causing pain and instability on the inner ankle.
Conversely, the Peroneal tendons run along the outer ankle, stabilizing the foot and protecting it from inversion sprains. Irritation typically results in discomfort along the outside of the ankle and foot.
Recognizing the Signs of Inflammation
Foot tendonitis often begins as localized discomfort that develops gradually. The pain is frequently described as a dull, persistent ache, most noticeable during or immediately following physical activity. Tendon pain increases when the affected tendon is actively used and can temporarily subside with rest.
Stiffness is a hallmark characteristic, often most pronounced in the morning or after prolonged periods of inactivity. As the day progresses, this stiffness may lessen, only to return with further strain. Objective physical signs may include mild swelling, warmth, or tenderness when the area over the affected tendon is touched.
Primary Triggers and Risk Factors
The primary cause of foot tendonitis is mechanical overload, occurring when repetitive stress exceeds the tendon’s capacity to adapt and repair itself. This frequently happens with a sudden or significant increase in activity, such as a runner abruptly increasing their weekly mileage. Repetitive strain causes micro-tears in the tendon fibers, initiating inflammation.
Improper footwear is another frequent contributor. Shoes that lack adequate arch support or cushioning alter the foot’s biomechanics. Worn-out athletic shoes lose their shock-absorbing properties, forcing the muscles and tendons to work harder to maintain stability, leading to fatigue and irritation.
Biomechanical issues, such as flat feet or high arches, can predispose a person to the condition by causing uneven distribution of force. As the body ages, tendons lose elasticity and recover slower from stress, increasing vulnerability, particularly in individuals over 40. Being overweight also increases the load on the foot and ankle tendons, raising the risk of inflammation.
Immediate Steps for Relief and Recovery
Initial management focuses on reducing inflammation and preventing further damage using the R.I.C.E. (Rest, Ice, Compression, and Elevation) protocol. This is the standard first aid approach for acute soft tissue injuries. Rest involves immediately reducing or stopping the activity that caused the pain, which may mean avoiding weight-bearing for a period. Applying ice for 15 to 20 minutes helps constrict blood vessels, reducing swelling and numbing the pain. Compression, typically with an elastic bandage, should be applied snugly to minimize localized swelling without restricting circulation. Elevating the foot above the level of the heart assists gravity in draining excess fluid.
Over-the-counter non-steroidal anti-inflammatory drugs, such as ibuprofen, may be used temporarily to manage pain and lower the inflammatory response. While these medications provide symptomatic relief, consult a healthcare provider for dosage and proper use. Seek professional medical assessment if the pain is severe, swelling fails to subside after 48 hours of home treatment, or the ability to walk is significantly impaired.