If your feet could talk, they’d probably have a lot to say, especially if you’ve been ignoring that nagging ankle pain or that weird ache across the top of your foot. Spoiler: that discomfort might not be “just from standing too long.” It could be tendonitis, and your tendons are officially over it.
But don’t worry, you’re in the right place. Before things get too serious, let’s break down what tendonitis in the foot and ankle actually is, why it happens, and how you can fix it (without turning into a full-time foot Googler).
What Is Tendonitis and What Causes It?
Tendons are the tough, flexible bands of tissue that connect your muscles to your bones, and they’re essential for nearly every movement you make. When they’re overworked or strained, they start to protest in the form of pain and swelling, causing a common condition called tendonitis, which happens when a tendon becomes irritated or inflamed.
Tendonitis in the foot and ankle is especially common because these areas take on a lot of pressure with every step.
Understanding the Tendons in the Foot and Ankle
Your foot and ankle are home to some of the hardest-working tendons in your body. These tendons in the foot and ankle connect muscle to bone and play a crucial role in balance, movement, and stability. Every time you walk, run, or even stand, these tendons are in action, which makes them more prone to wear and tear over time.
Because of how much pressure we place on our feet daily, these tendons are especially vulnerable to injury. Repetitive movements, sudden activity spikes, and improper footwear can all lead to inflammation or strain — a.k.a. tendonitis.
Below are five of the key tendons in the foot and ankle that are commonly affected:
- Achilles tendon – connects the calf muscles to the heel
- Posterior tibial tendon – supports the arch of the foot
- Peroneal tendon – runs along the outside of the ankle
- Extensor tendons – run along the top of the foot and raise the toes
- Flexor tendons – run along the inside and bottom of the foot
Understanding how each one works makes it easier to spot problems early and find the right treatment.
So, What Causes Tendonitis?
The usual suspects include:
- Overuse from repetitive motion or intense activity
- Improper footwear that lacks support or fits poorly
- Sudden increases in activity, like jumping into a new workout too fast
- Foot mechanics, such as high arches or flat feet, that put extra strain on tendons
As for the Symptoms of Tendonitis, They Can Sneak Up on You.
You might notice:
- Pain that worsens with activity
- Swelling or warmth around the affected area
- Stiffness, especially in the morning or after rest
- Tenderness when touching or stretching the tendon
Catching tendonitis early and understanding its causes helps you treat it and avoid making it worse.
5 Common Types of Tendonitis in the Foot and Ankle
Now that you’ve got a bird’s-eye view of the five major tendons in the foot and ankle, let’s zoom in and explore how each one is affected by tendonitis, what symptoms to watch for, and how to start feeling better.
1. Achilles Tendonitis
The Achilles tendon is the largest tendon in the body and connects your calf muscles to your heel. Achilles tendonitis typically occurs due to overuse, especially in runners or people who suddenly increase their activity levels.
Symptoms include heel pain, stiffness, and swelling, especially in the morning or after exercise. If left untreated, the tendon can weaken and, in rare cases, rupture. If you’re dealing with persistent pain near the back of your heel, it’s time to see a doctor or podiatrist.
2. Posterior Tibial Tendonitis
The posterior tibial tendon helps support your foot’s arch and keeps it aligned during movement. Posterior tibial tendonitis usually affects people with flat feet or those who stand or walk for long periods. Common symptoms include pain and swelling along the inside of the ankle and arch. If untreated, this condition can lead to progressive arch collapse and long-term foot instability, making early care necessary.
3. Peroneal Tendonitis
Running along the outer side of the ankle, the peroneal tendon helps stabilize your foot. Peroneal tendonitis causes pain and swelling on the outside of the ankle and is common in runners, hikers, and people with high arches. You might feel pain behind the ankle bone, especially during activity. If you’re feeling ankle pain on the outside, this under-the-radar condition might be to blame.
4. Extensor Tendonitis
Extensor tendons are located on the top of the foot and help lift the toes. Extensor tendonitis is usually caused by overuse or tight shoes that put pressure on the top of the foot. Pain typically appears on the top of the foot and can feel similar to a stress fracture. If your foot hurts when lacing up your shoes or during dorsiflexion, this could be the cause.
5. Flexor Tendonitis
The flexor tendons run along the inner ankle and bottom of the foot, helping you bend your toes and push off when you walk. Flexor tendonitis often causes pain in the arch or the back of the ankle. While it’s a less common type of tendonitis, the pain can be persistent and annoying, especially when walking uphill or climbing stairs.
How to Treat Tendonitis in the Foot and Ankle
If you’re in pain, your first question is probably: How do I fix this? The good news is that most cases of tendonitis in the foot and ankle can be treated with the right mix of rest, care, and support. Let’s break down the best ways to relieve pain and get you moving comfortably again.
At-Home Treatments
Many mild cases of tendonitis in the foot or ankle can be managed at home using the RICE method:
- Rest to avoid further strain
- Ice to reduce inflammation
- Compression to support the tendon
- Elevation to minimize swelling
Adding in gentle stretching, using shoe inserts for support, and cutting back on high-impact activity can help reduce stress on the affected tendon.
Medical Treatments
If symptoms persist, it’s probably time to consider medical care. A podiatrist will recommend a few different options depending on your condition:
- Physical therapy to strengthen the surrounding muscles
- Bracing or orthotics to offload stress from the tendon
- Anti-inflammatory medications to manage pain and reduce swelling
When to See a Specialist
If you’ve tried rest and home care but your pain isn’t improving or worse, it’s getting more intense, it’s time to consult a specialist. Persistent foot or ankle tendonitis may require a custom treatment plan to prevent long-term damage. A podiatrist can help you recover faster and avoid recurring injuries.
Don’t Ignore Tendonitis — Get the Right Care
Tendonitis in the foot and ankle is more common than people realize, and the sooner you catch it, the easier it is to treat. If you’re dealing with one of these common types of tendonitis, let us help.
Make an appointment with the Foot and Ankle Group today and get personalized care from our team of podiatrists who understand how to get you back on your feet, pain free.
Or give us a call at 239-936-5400.
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