Tendons connect muscle and
bone and in the foot, there are four different ones;
- Achilles tendon -
runs down the back of the ankle and calf. This
tendon is most prone to injury.
- The peroneal tendon
wraps around the bottom of the foot.
- Two tibia tendons
run alongside each side of the ankle.
Untreated tendinitis, an inflammation
in the tendon, is the most common cause of torn tendons.
Muscle fatigue, overtraining, poor warm-up, hill running
and in correct shoes are typically the causes of foot
tendonitis.
The Arthritis Strategy
Pack is a highly effective treatment for achilles
tendonitis. Buffer pH balances the internal environment
to address tendonitis at its root while Arthritin works
on pain and inflammation control. For natural treatment
for achilles tendonitis, the Arthritis Strategy Pack is
powerful.
The symptoms of a torn tendon or
achilles rupture are similar, no matter which tendon is
affected.
- Pain: Torn tendon pain can be
severe, especially during movement or activity. If
you have pain, you should avoid strenuous exercise.
Anti-inflammatory medicines (Arthritin is
recommended) help with inflammation. Cold compresses
may also be effective at reducing the pain and
swelling.
- Limited Flexibility: A torn
tendon can result in stiffness and limited movement.
Self-massage may help relieve some of the stiffness.
- Weakness: Damage and the
subsequent weakness to tendons can result in the
inability to stand on your toes. Stand on your toes
and see which direction your heels point. In well
functioning feet and tendons, the heel will point
slightly inward. If your heels do not point slightly
inward, this could be a sign of tendon damage.
- Flat Foot (Adult acquired): A
torn tendon in the foot can present itself as flat
foot. This reduction or destruction of the natural
arch can be seen from the back as the appearance of
too many toes. Early stages of flat foot respond
well to orthotic shoes or inserts. Later stages may
require surgery.
Tendinitis
is an inflammatory condition very common among active
individuals. Foot tendonitis is often the result of a
strain placed on the achilles tendon and can often
result in an achilles rupture. The achilles tendon is an
important tendon that starts in the calf and
attaches to the heel. This crucial foot tendon is the
key to the foot's ability to flex.
Foot tendinitis
can
be caused by a number of factors. Some of the more
common factors associated with foot tendonitis include:
-
A
sudden increase in the intensity of training.
-
A
rapid increase in the frequency of training.
-
Repeated training on rigid surfaces.
-
Genetic abnormalities.
A
torn metatarsal tendon
or an achilles rupture
can occur as a result of injury, overuse, or with aging
as the tendon loses elasticity. However, injury is the
main cause of torn tendons in the foot and most injury is caused
from over exercising. Injury from impact or fall,
walking incorrectly on the inside of the foot (overpronating)
and diseases such as arthritis are also causes of foot
tendontitis.
Symptoms of foot tendinitis
and
peroneal tendonitis
include:
-
Pain and tenderness along a tendon, usually in
proximity to the ankle and/or foot.
-
Pain is worse with movement or activity.
-
Pain at night.
-
Tenderness and swelling where the
tendon inserts onto the ankle and/or foot.
-
Pain when you try to bend the ankle or foot against
resistance.
-
Stiffness after exercise.
The goal in
treatment for tendonitis is to relieve pain
and reduce inflammation. Often, rest, ice and pain relievers are all that's needed.
Inflammation can be treated with nonsteroidal
anti-inflammatory medications such as Motrin or Advil.
These medications can be helpful treatments for foot
tendinitis but do have side effects. The Arthritis
Strategy Pack provides pain relief, as well as
inflammation control, without side effects common to
prescription and
over-the-counter pain relief
medicines.
Prevention is the best treatment for
an achilles rupture.
The key to avoiding problems is to slowly increase the
intensity of your exercise, vary the types of activities
you perform, and try not to cycle between periods of
activity and inactivity.
Follow these guidelines to prevent achilles rupture, a torn metatarsal tendon
or other other tendon issues;
-
Do not train hard when muscles are stiff from a
previous workout.
-
Introduce new activities or new training levels
gradually.
-
Allow ample warming up and cooling off time.
-
When competing, check courses beforehand.
-
Train on a variety of surfaces.
-
Using proper footwear.
-
Monitor yourself daily for signs of fatigue. If
fatigued, give yourself a break for the day.
Proper conditioning should include aerobic fitness,
strength training, and flexibility training. Flexibility
is very important in preventing overuse injuries such as
foot tendinitis.
Gradual progressive stretching increases flexibility and
can prevent the injury from returning. Be sure to
stretch both before and after all activities. Calf,
Achilles, ankle and foot stretching exercises may be
performed daily.
If
you experience foot tendonitis, you are more likely to
have symptoms again down the road. With an intelligent
approach to your exercise or activity routine, this
problem can often be avoided.
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