Foot Injuries
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What are Common Foot Injuries?
Some common foot injuries include:
- neuromas
- stress fractures
- plantar fasciitis
- ankle sprains
- Achilles tendonitis
What are common foot injuries?
Neuromas
Neuromas are usually caused by too-tight/high-heeled shoes that compress the nerves between your toes. They usually cause pain, tingling, and numbness and can often be relieved with padding, icing, orthotics, and wearing shoes with a wide toe box and low heels. Read this ARTICLE about Mortons Neuroma and how it’s treated.
Stress Fractures
Stress fractures often occur when you overdo a high-impact activity like running, dance, or basketball. A small hairline crack forms and can cause moderate to severe pain. Rest is the best treatment; bones typically heal in 6-8 weeks.
Plantar Fasciitis
Plantar fasciitis is a common foot injury
Plantar Fasciitis is inflammation of the band of tissue on the bottom of your foot. It usually causes pain first thing in the morning. People who participate in high-impact sports (running/basketball), are overweight, and perform jobs requiring walking or standing on hard surfaces are at increased risk of developing plantar fasciitis. Stretching your foot and calf regularly, wearing good supportive shoes, and using ice as needed are the best treatments.
Want to read more about plantar fasciitis? Click this ARTICLE.
Achilles Tendinitis
Achilles Tendinitis is a pain in the big tendon at the back of the ankle. It can become thick, inflamed, swollen, or painful when asked to do too much, too soon, and is often seen when people start a new exercise program. Stretching the calf muscle and switching to low-impact exercises are the best treatments.
Ankle Sprains
Ankle sprains are a common injury to the foot
Ankle Sprains are a common injury to the ligaments on the outside of your ankle. When you “roll” your ankle, you may cause a tear to the ligaments, which causes pain, swelling, and sometimes an inability to bear weight.
For mild sprains, the RICE protocol usually works. RICE stands for rest, ice, compression, and elevation. More severe cases of pain, swelling, deformity, or inability to bear weight may require a visit to your doctor.
Want to read more about ankle sprains? Click HERE.
How Can I Treat a Foot Injury at Home?
Most of these can be treated at home with rest, ice, and gentle stretching. However, these are a few ways to treat a foot injury at home.
- Stretching: Calf stretching (pulling your toes towards you with a towel) may solve the majority of foot problems
Calf Stretch
- Strengthening: You can use resistance bands to improve the strength and stability of feet and ankles; balance work is also important.
- Massage: You can massage your own feet to help soreness and improve circulation. You can buy foot rollers, or something as simple as a frozen water bottle to roll on your foot can massage and ice simultaneously.
- Arch Supports: Arch supports, or orthotics, can keep your feet stable while standing or walking, which can help eliminate pain. You can purchase these at the store or have them custom-made for you by a doctor.
- Switch Your Shoes: Wearing shoes beyond their life span, the wrong style of shoe, or an incorrect shoe size can cause foot pain and overuse injuries.
- Ice: Icing your feet can reduce inflammation that causes soreness. Try to ice the affected area for 5 to 15 minutes a few times a day to help reduce inflammation.
- Take A Pain Reliever or Use a Topical Pain Relieving Medication: Consult with your physician to determine the proper medication and dose for your condition; many can be purchased over the counter.
Why am I Feeling Foot Pain in the Morning?
The quick answer is that it could be plantar fasciitis.
This painful condition is most likely the cause of your foot pain if you feel it immediately upon getting out of bed. Plantar fasciitis can also cause pain other times of the day, but many sufferers note it most prominently in the morning.
Symptoms can be more notable right after waking because the heel area’s blood supply is reduced when you sleep. When you sleep, your toes naturally point downward, which decreases the flexibility of the foot, requiring everything to stretch back out with those first few steps of the day.
How Do I Know if I Tore Something in my Foot?
The quick answer is that swelling and bruising will occur at the site of injury. Pain and tenderness are present, and pain increases when walking or during other physical activity. Also, you may have the inability to bear weight on the injured foot.
When Will I Need to See a Doctor for a Foot Injury or Pain?
Contact your doctor if you have:
- flu-like symptoms in combination with foot pain
- swollen or severe pain in the feet; or swelling that lasts more than a few days
- Feel tingling or numbness on the bottom of your feet
- an open wound in the foot that might be infected
- Cannot walk on your foot
- Suspect that you have a broken bone in your foot
- Have foot pain that doesn’t go away after a few weeks of trying home remedies
- You should contact your doctor right away if you have diabetes and experience any abnormalities with your feet, as this could be the sign of a serious condition.
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Foot Specialists in Jacksonville
If you have any of the foot injuries listed above, the Jacksonville Orthopedic Institute, the Official Sports Medicine Providers for the Jaguars, can help you return to your normal lifestyle. If you are living with foot pain or an injury, we can help! For Physical Therapy appointments at JOI Rehab, please call 904-858-7045. Please call 904-JOI-2000, schedule online, or click the Book an Appointment button.