Your tendon is a composition of specialized tissues that joins your muscles to your bones. It is often naturally fibrous. Tendons also have significant functions, primarily to facilitate our movements.
In fact, tendons work to attach your muscles to your bones. It also gives off stability to the bones of your foot and allows you to pull your toes upward. However, when you accidentally run across the top section of your foot, it may cause tendonitis.
It is a sudden painful sensation at the top of your foot. But, you need not worry! Here, we will look at some of the easiest treatments to do to treat tendonitis on top of the foot.
Overview Of Extensor Tendonitis
Extensor tendinopathy or extensor tendonitis is one of the most common causes of the pain on top of your foot. It can affect your tendons, which help in pulling your foot in an upward direction.
Moreover, tibialis anterior tendonitis is the most typical of its kind. Tendonitis often means the inflammation of your tendons. It also causes the degeneration of your tendons.
Extensor tendonitis usually happens because of overusing your muscles. Also, poorly fitting shoes or shoes that you lace too tightly may cause this problem. When you do so, it creates too much pressure on top of your foot. And in turn, it causes inflammation in your tendons.
Additionally, when you abruptly change your training methods, especially in running uphill or jogging on a treadmill may cause this problem. Running uphill causes a sudden lift on your foot higher than your normal stride.
Also, impulsive jogging on a treadmill works your tendons eccentrically. It places too much force on your extensor muscles, causing inflammation.
Causes Of Extensor Tendonitis
The anatomical placement of your extensor muscles allows them to be more at risk for injuries. Often, it leads to inflammation. Your muscles extend from your ankle to your toes under your skin.
Then, above your foot’s bones. The constant force at the top of your foot usually brings inflammation of your tendons. Here are some of the most frequent causes of inflammation of your extensor tendons:
#1 Poorly Fitting Footwear
Your shoes that poorly fit on your feet cause pressure on your foot. Later on, this causes the inflammation of the tissues of your foot, especially on your tendons. Over time, it will often lead to an extensor tendonitis.
#2 Tightly Laced Shoes
As you lace your shoes tightly all the time, it causes create excessive force applied to your foot. Most of the time, it leads to tendonitis. Thus, you need to tie your shoes properly. You do not want to keep it too loose or too tight.
#3 Changed Biomechanic Of Your Foot
A proper biomechanic of your foot is the most vital thing to take note when it comes to keeping your foot healthy. An altered foot biomechanic may cause tendonitis. Also, it may bring multiple types of pain in your foot.
#4 Constant Calf Tenderness
Different reasons cause calf tightness. When you encounter such problem most of the time without proper treatment, it may lead to extensor tendonitis.
#5 High Arch Of Your Foot
Common Symptoms of Extensor Tendonitis
Some of the usual symptoms of tendonitis tend to radiate on top of your foot. Also, it sometimes starts to spread to the arch of your foot. Here are some other symptoms of extensor tendonitis:
Pain On Top Of Your Foot
The pain usually worsens during activity. Then, it disappears with rest. The top part of your foot becomes tender to touch, making it comfortable to wear footwear.
A simple test to detect extensor tendonitis is to try drawing your toes up. Then, you have to create a resisting motion with your hand. If the movement causes pain on top of your foot, most probably you have tendonitis.
Bruising Or Swelling Of The Top Of Your Foot
When you are suffering from tendonitis, there may be noticeable bruising or swelling across the top of your foot.
Easy-To-Do Treatments For Extensor Tendonitis
Here are some managements you may follow to treat the problem on top of your foot:
#1 Focus On The Footwear That You Choose
A pair of great fitting shoes is essential when it comes to avoiding foot injuries. So, you may want to invest in a pair of shoes that provide comfort and proper cushioning to prevent extensor tendonitis.
However, before purchasing a pair of shoes, you may want to seek your doctor’s advice on how you should choose your footwear. Moreover, you may want to go for a comfortable, well-fitting shoes.Take note that you should not get tempted on a good-looking, but too tight shoes.
Tight footwear usually causes too much pressure on your feet that may lead to tendonitis. After buying one, you need to remember never to lace your shoes too tightly.
#2 Apply A Soothing Massage On The Affected Area
In chronic problems, a soothing friction massage may alleviate the pain. However, this is not scientifically proven. A gentle stroke in your foot may help enhance blood flow, in particular on the affected part. Massage helps fuel the proper repair of the body. It also helps your foot heal faster.
#3 Application Of Ice And Heat
For the cold therapy, you may put ice for at least ten minutes in an hour to the affected area to reduce the pain. Then, you may observe if your condition improves for the next 48 hours.
You can apply ice to a towel or with an ice pack. However, you do not directly put the ice on your skin since it may cause burns. Once the first stage of acute pain passed, you may move on with the application of heat.
You may soak your towel in lukewarm water. Then, apply it gently onto your foot.
#4 Take Medications As Prescribed By Your Physician
Your doctor may prescribe an anti-inflammatory drug, including Ibuprofen to reduce the pain. However, you should caution yourself when you have asthma.
In a long-term approach, your physician may give you a steroid injection to your tendons. In rare cases, your doctor may require you to undergo surgery.
#4 Your Doctor May Consider Orthotics
If your condition worsens, your physician may also prescribe shoe inserts and insoles to give support to your affected foot. These devices may take away any tension from your tendons.
#5 Physical Therapy For Proper Healing
Another way to promote healing is by undergoing ultrasound therapy. Your doctor may consider this method for rehabilitation.
#6 Do Some Exercises
When all of the pain subsides, your doctor may advise you to perform proper exercises to strengthen your extensor muscles. You may try toe raise exercises.
Firstly, you have to lift your foot off the ground. Then, curl your toes back to work on your extensor muscles. You should do this when in a seated position initially. The exercise will work on your other muscles, including your shin and lower leg.
Extensor tendonitis causes inflammation in your extensor tendons, and this may cause a sharp pain. Most of the time, the pain limits your movements. But, with proper treatment, your condition may improve.
What you have to do is to follow the easy-to-do managements provided above. Procedures involving good selection of shoes, rest, ice and heat application, medications, and surgery help heal the injury.
For full rehabilitation, you may do some exercises and gentle massage. Your doctor should also advise orthotics and physical therapy.
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