TENDON PROBLEMS
Look at the drawings of the foot above. There are muscles everywhere! Tendons connect muscles to bone, and these re critical attachments that get beat up in sports activities. In theory, any tendon in the foot could get damaged during sports and exercise, there are a few specific common injuries in runners.
What is it: Tendinitis indicates episodes of painful inflammation. Tendinosis is a process where a tendon gets worn out over time. In both cases, there is tendon damage that prevents normal function. The injury may start small with mild inflammation. However, if left untreated, the tendon becomes scarred, weak, and worn out, and the foot loses strength and stability.
Why it happens: Tendons get injured because of tissue failure from overtraining or normal use. High mileage, sudden increases in training volume or intensity, shoe problems, gait issues, and poor core strength can contribute to tendon injuries.
Symptoms: Tendinitis can occur anywhere any muscle attaches to bone. Runners will feel tenderness directly over the tendon. Early on, there may only be soreness after exercise, but as the condition worsens, there will be pain during running as well. The pain can range from a dull ache to sharp pain, and may be difficult to localize while running.
Common locations for tendinitis in runners (see above):
- 1. EHL tendinitis: In this important muscle that extends the great toe, pain is felt along the top of the foot from the shoelace knot all the way down to the toe.
- 2. Peroneal tendinitis: There are 2 peroneal tendons that run along the outer leg and attach in the foot to assist with pulling the foot outwards. Pain will be felt anywhere from the outer leg, behind the ankle, or at one of its attachments in the outer midfoot.
- 3. Achilles tendinitis: To learn more about this extremely common problem that causes pain in the back of the heel, click HERE.
- 4. Posterior tibialis tendinitis: The posterior tibialis tendon is very important in foot mechanics. It helps to hold your arch up. It undergoes a lot of stress in running, causing pain where it inserts in the instep. Posterior tibialis issues should be evaluated by a foot specialist.
WHAT ELSE COULD IT BE?
Stress fractures can mimic severe tendon pain.
TREATMENT
Painful tendinitis and tendinosis indicate that there is damaged tissue that is not healing. A plan is needed that emphasizes rest, compromise, and possible medical intervention with a goal of restoring the structure and function of the tendon. Depending on when the pain comes on, you may have to decrease your mileage or stop running and wait for the body to heal. When the body is unable to heal itself, then medications, physical therapy, massage, needling, casting, or surgery may be indicated.
RECENT BLOG POST
TAPING YOUR INJURIES!
Taping has long been used by physical therapists and athletic trainers to treat various sports-related musculoskeletal injuries. Kinesiology taping is a modernized method of taping, popularized by its