Tendonitis, or tendinitis, of the foot can occur in several areas of your foot, heel, and ankle. Tendonitis foot pain can severely hamper your daily activities, starting first thing in the morning (when it's at its most painful), and then clear into the evening. Not only does tendonitis foot pain turn every step you make into a chore, it can also lead to decreased physical activity, and even back and neck problems if you develop a limp to ease the pain. This article has information on the causes, symptoms, and treatment options for different types of foot tendonitis so you can hopefully address the condition before it becomes chronic.
What Is Tendonitis?
The "-itis" in tendonitis refers to inflammation, and it can afflict just about any tendon in your body, from those in your shoulders, your elbows (familiar with tennis elbow?), your wrists, your knees (how about jumper's knee?), and, of course, your feet. Tendonitis of the foot can be tricky to deal with because many of us need to be on our feet for hours each day. Plus, our feet are as complex as our hands are when it comes to the vast number of small bones and moving parts.
Each of our feet have 33 joints, 26 different bones, and over 100 tendons, ligaments, and muscles. Just one connector out of sync and it's like a rope has snapped in the rigging of a massive sailing ship: it could be an easy fix or it could be the first domino to fall in a series of ever-greater catastrophes. Tendons are the cords that attach muscle to bone, and while they are encased in lubricating sheaths to help protect them from friction and injury, one misstep or ankle injury could cause compounding pain and inflammation unless it's treated quickly and correctly.
Read on to discover the common causes and symptoms of tendon injury to help identify the problem as soon as possible.
What's Causing Tendonitis Foot Pain?
Our tendons are built tough, especially the ones in our feet. While the tendons in our wrists and hands can be injured easily due to the delicate fine motor skills they're meant to conduct, our feet bear the full weight of our bodies every day: walking, running, extending, climbing, and jumping when needed. However, even these strong bands have limits as to how far they can stretch.
When a tendon is repeatedly stressed or injured, small tears develop along its length, causing the body to respond at first with healthy inflammation, which may then lead to painful, chronic inflammation. Common causes of tendonitis of the foot include overuse, having high arches or flat feet, and sports-related or accidental injuries, but determining which tendon has been afflicted is the first step in discovering the cause and the solution.
Let's highlight the main tendons in the foot, so you can better determine the location of your tendonitis foot pain as well as the causes, symptoms, and suggested treatments.
Ankle and Achilles Pain
The Achilles tendon is the thick band that attaches the back of the heels to the calf muscles.
Causes
Achilles tendonitis is often due to an injury from sports like soccer, but can also be caused by:
- Tight calf muscles
- Heel spurs or plantar fasciitis (a condition affecting the ligament in the foot's arch)
- Sporting or accidental injury
- Overuse without enough recovery time
Symptoms
Symptoms of Achilles tendonitis may include:
- Achilles pain
- Stiffness of motion
- Swelling at the heel bone or ankle
- Difficulty walking in the morning or after long periods of rest
Treatment for a one-time injury may require no more than rest, ice, and over-the-counter anti-inflammatory drugs like acetaminophen (Tylenol) or ibuprofen (Advil). However, for athletes or those suffering serious injuries, it's recommended that you consult a health care professional to determine whether physical therapy or orthotic shoe support is appropriate. For those with an underlying anatomy problem like flat feet (overpronation), orthotic support will help remove strain from the area and may help drastically prevent future injury.
Inner Ankle Pain
Your posterior tibial tendon is on the inside of your leg near your inner ankle bone, and it attaches your calf muscle to the inside of your foot, holding up the arch as you walk.
Causes
Causes of injury to this tendon often come from:
- High-impact sports movements (jumping and landing in basketball, soccer, tennis, etc.)
- Obesity or being overweight
- Wear and tear due to aging
- Overpronated or flat feet
Symptoms
Pain in this tendon will have symptoms like:
- Swelling of the inner side of the foot
- Pain on the inner side of the foot
- Radiating pain throughout the foot if the foot collapses
Once more, the standard treatment is rest, ice, and possibly anti-inflammatory medications, but if this is a chronic problem due to the shape of your foot, your gait, or a sporting activity you regularly take part in, consult a doctor or physical therapist for advice on orthotic support or perhaps cortisone steroid injections to the area.
Outer Foot and Ankle Pain
There are two peroneal tendons in each foot. One runs from the lower leg bone (the fibula, next to the shin bone) and wraps around the outer ankle bone to where it attaches to the little toe. The other runs underneath the foot, attaching to the inside arch. They help stabilize our ankles and our arches while walking.
Causes
Peroneal tendonitis could be caused by:
- Repeated ankle sprains
- Unsupportive footwear
- Overuse or overtraining injury
- Having high arches
- Having muscle imbalances
Symptoms
Common symptoms of injury include:
- Pain when pushing off the foot
- Pain when turning the foot in and/or out
- Pain and/or swelling at the back of the ankle
- Ankle instability
- The area feels warm to the touch
Treatment is the same: rest, ice, elevation, anti-inflammatory drugs or natural supplements, orthotics, and certain stretches meant to help loosen and strengthen the calf muscles and ankle stability. Seek medical advice from a physical therapist or health professional to learn proper stretching techniques for your specific tendonitis foot pain.
Top of the Foot Pain
Extensor tendons are in both our hands and our feet. In our hands they're the ones on top that help to move our fingers, wrists, and thumbs, and in our feet they connect between the muscles at the front of our legs to our toes. They're very close to the surface of the skin (you can feel them shift if you wiggle your toes), and thus are all the more vulnerable to injury.
Causes
Extensor tendonitis can be caused by:
- Too-tight footwear
- Being on your feet for extended periods of time (fast food workers, nurses, warehouse workers, etc.)
- Walking or running on uneven surfaces
- Tight calf muscles
Symptoms
Symptoms of extensor tendonitis may include:
- Pain on the top of the foot
- Swelling, bruising, tenderness on the top of the foot
- Pain that worsens with activity and feels better when at rest
Treatment can involve rest, ice, and pain meds, but it also could be as simple a solution as changing the way you lace your shoes: if too much compression on these tendons is causing your foot pain, lacing shoes loosely, knotting the laces to the side instead of on top, or choosing a new style of footwear could alleviate the pain.
Big Toe Foot Pain
The flexor tendon runs from the lower leg, travels along the inside of the ankle, and attaches to the big toe.
Causes
The causes of flexor tendonitis may be:
- Overuse of the big toe
- Injury of the big toe
- Improper footwear
- Proper ballet dancing or other flawed forms of dance or sport
Symptoms
Symptoms of this tendonitis may include:
- Pain deep within the inside back of the ankle
- Pain in the foot's arch (distinct from plantar fasciitis)
- Pain when bending the big toe or on the outer side of the big toe
- Tenderness anywhere along the course of the tendon
Treatment includes rest, ice, possible pain medications, stretching or massage, physical therapy, and (for dancers especially) taping up the foot to help protect the form and stability of the arch.
Don't Foot the Bill for Tendonitis
Tendonitis foot pain is well known in sports medicine due to the extra strain put on feet during rapid or prolonged physical activity, but it can affect anyone. Tendonitis symptoms should be well-heeded, as taking care of these twinges and inflammatory reactions early can mean saving yourself from months or years of chronic pain.
Long-term foot pain can derail your exercise regimen and limit your range of motion, so it's important to seek medical advice or to get a physical exam as soon as possible to rule out underlying medical conditions. The sooner you get the support you need, the more likely you'll be able to relieve your pain through simple, nonsurgical treatment.
Should your doctor advise surgery, you can accelerate recovery with nutritional aids, such as essential amino acids. Learn more here.
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FAQs
The most common symptoms of foot or ankle tendonitis are localized pain, swelling, and stiffness. Pain is the first sign of foot or ankle tendonitis. The pain typically lessens over time but then resurfaces the longer you spend on the foot or ankle.
What is the best treatment for tendonitis in the foot? ›
To treat tendinitis at home, R.I.C.E. is the acronym to remember — rest, ice, compression and elevation. This treatment can help speed your recovery and help prevent further problems. Rest. Avoid activities that increase the pain or swelling.
What causes tendinitis in the foot? ›
What causes foot tendonitis? Foot tendonitis is usually chronic, meaning it develops over time when you put repeated stress on the tendons in your foot. But tendonitis can also happen suddenly if you overstretch the tendon, over-rotate your ankle or use improper technique when running, jumping or playing sports.
What are the 4 symptoms of tendonitis? ›
The chief symptom is pain at the site of the injured tendon, especially during use. The pain may be chronic or it may come on suddenly and feel sharp. Other symptoms include swelling, warmth, tenderness, and redness.
How long does foot tendonitis last? ›
Tendonitis is when a tendon swells (becomes inflamed) after a tendon injury. It can cause joint pain, stiffness, and affect how a tendon moves. You can treat mild tendon injuries yourself and should feel better within 2 to 3 weeks.
Is heat good for tendonitis? ›
Heat may be more helpful for chronic tendon pain, often called tendinopathy or tendinosis. Heat can increase blood flow, which may help promote healing of the tendon. Heat also relaxes muscles, which can relieve pain.
What cream is good for tendonitis? ›
What is the best cream for tendonitis? Mild tendonitis pain can be effectively managed with topical NSAID creams such as Myoflex or Aspercreme.
Can you walk with tendonitis? ›
Even fast walking would likely be ok - but if too painful, try using an insert in the heel (available at most drug stores).
What are the 3 types of tendonitis? ›
Common Types of Tendonitis
- Achilles Tendonitis. Achilles tendonitis is often caused by overuse, so it is a common injury in runners. ...
- Peroneal Tendonitis. ...
- Posterior Tibial Tendonitis.
A tendon injury typically gets worse if the tendon isn't allowed to rest and heal. Too much movement may make your symptoms worse or bring the pain and stiffness back.
Most cases of tendinitis can be successfully treated with rest, physical therapy and medications to reduce pain. If tendinitis is severe and leads to the rupture of a tendon, you may need surgery.
What are the types of foot tendonitis? ›
Because there are many different tendons in your foot, there are different types of tendinitis: Achilles tendinitis, posterior tibial tendinitis, peroneal tendinitis, extensor tendinitis, flexor tendinitis, and anterior tibial tendinitis.
Is tendonitis a form of arthritis? ›
In a word, no. Although both involve inflammation — arthritis is joint inflammation and tendonitis is inflammation of a tendon — having one doesn't directly cause you to develop the other. That said, these conditions sometimes overlap.
Is tendonitis serious? ›
Untreated tendonitis can develop into chronic tendinosis and cause permanent degradation of your tendons. In some cases, it can even lead to tendon rupture, which requires surgery to fix. So if you suspect tendonitis, stop doing the activities that cause the most pain.
How can tendonitis be treated? ›
Treating tendonitis
Apply ice packs. Compress the area with an elastic bandage to ease soreness and inflammation. Keep the joint elevated. Your healthcare provider may recommend taking over-the-counter pain relievers such as aspirin (in adults), naproxen, or ibuprofen.
What helps tendons heal faster? ›
Stretching and flexibility exercises to help the tendon heal completely and avoid long-term pain. Strengthening exercises to help you rebuild tendon strength and avoid future injuries. Ultrasound heat therapy to improve blood circulation, which may aid the healing process.
Does tendonitis show up on xray? ›
Diagnosis. To diagnose tendinitis, a doctor will perform a physical examination and discuss the symptoms since tendons are soft tissues X-rays aren't usually helpful.
What exercises can I do with tendonitis in my foot? ›
Which exercises can I use?
- 1 – Achilles tendon and plantar fascia stretch. This exercise is first on the list as it soothes two of the most painful areas: the Achilles tendon and the plantar fascia. ...
- 3 – Towel pickup. ...
- 5 – Seated foot and heel raise. ...
- 7 – Big toe lift and hold. ...
- 8 – Standing calf stretch. ...
- 9 – Deep calf stretch.
For people suffering from tendonitis, it can help with pain relief and speed up the recovery process. Since tendonitis can take weeks to heal, using a massage therapy program to both relax and strengthen the inflamed tendon can give the sufferer a better chance of a full and speedy recovery.
Can stretching make tendonitis worse? ›
The more severe the tendinopathy, the less likely stretching would help. In fact, stretching results in further compression of the tendon at the irritation point, which actually worsens the pain.
Tendinitis, also called overuse tendinopathy, typically is diagnosed by a physical exam alone. If you have the symptoms of overuse tendinopathy, your doctor may order an ultrasound or MRI scans to help determine tendon thickening, dislocations and tears, but these are usually unnecessary for newly diagnosed cases.
What is the best over the counter medicine for tendonitis? ›
In most cases, you can treat tendonitis and bursitis at home with rest, ice and over-the-counter anti-inflammatories, such as ibuprofen or naproxen.
Why is my tendonitis not healing? ›
Tendons require a long time to heal because of their poor blood supply. Continued and repetitive activity puts stress on the tendon and slows down the healing process.
How can I prevent tendonitis in my foot? ›
5 Good Habits to Prevent Tendonitis
- Stretch your ankles. Range of motion is an important part of keeping your ankles limber and capable of adapting to your various types of physical activity. ...
- Change your routine. ...
- Back off. ...
- Get better to get better. ...
- The good news about ankle tendonitis.
Improper shoes can often cause achilles tendonitis. High heels that do not allow the tendon to fully extend can, over time, cause the tendon to shorten, making it vulnerable to being overly stretched and torn.
Is ice good for tendonitis? ›
Is Ice Or Heat Better For Achilles Tendonitis? - YouTube
Does wrapping feet help tendonitis? ›
If you have a foot or ankle condition or injury, then taping may help you in your recovery. Some examples of conditions that benefit from taping are plantar fasciitis, ankle instability, bunions, turf toe, tibialis posterior dysfunction, and Achilles tendonitis, among many others.
Where is tendinitis most common? ›
Tendinitis is a condition where the connective tissues between your muscles and bones (tendons) become inflamed. Often caused by repetitive activities, tendinitis can be painful. It commonly happens in the elbow, knee, shoulder, hip, Achilles tendon and base of the thumb.
How does tendonitis feel? ›
Symptoms of tendinitis
The pain from tendinitis is typically a dull ache concentrated around the affected area or joint. It increases when you move the injured area. The area will be tender, and you'll feel increased pain if someone touches it. You may experience a tightness that makes it difficult to move the area.
How long should you rest for tendonitis? ›
Not using the affected muscles and tendons for a few days to a few weeks gives the body time to repair itself. For example, people with golfer's elbow usually need to rest the affected elbow for at least one month. Ice is another treatment.
For those with tendonitis, a variety of factors can cause more pain at night, including decreased blood flow to the area, effects of gravity, and overuse during the day.
How can you tell the difference between tendonitis and arthritis? ›
The difference between arthritis and bursitis and tendinitis is the source of the inflammation. Arthritis is inflammation in the joint itself, whereas bursitis, tendinitis, and other soft tissue rheumatic syndromes involve inflammation in the tissues and structures around a joint.
Does tendonitis cause nerve pain? ›
Even so, common symptoms associated with tendonitis of the upper extremities that affect the forearm, wrist and hand are listed below: Wrist pain. Tingling sensation or weakness in the fingers. Tightness in the forearm, wrist or hand.
Can tendonitis be spread? ›
It can cause long-term mild pain, plus short episodes of more severe pain. The pain can spread down your arm or up into your neck.
Does exercise make tendonitis worse? ›
Early exercise for an individual with tendonitis can make the condition worse. The patient will have an increase in pain and swelling the day after treatment rather than a reduction in symptoms.
How do you reduce tendon inflammation naturally? ›
Complementary and Alternative Therapies
- Ice, especially right after the injury.
- Rest.
- Massage.
- Immobilizing the affected limb (slings, splints).
- Flexibility and strengthening exercises after the inflammation goes down.
- Physical therapy, such as range-of-motion exercises.
- Ultrasonography.
Common Types of Tendonitis
- Achilles Tendonitis. Achilles tendonitis is often caused by overuse, so it is a common injury in runners. ...
- Peroneal Tendonitis. ...
- Posterior Tibial Tendonitis.
Even fast walking would likely be ok - but if too painful, try using an insert in the heel (available at most drug stores).
What happens if tendonitis goes untreated? ›
If tendonitis is left untreated, you could develop chronic tendonitis, a tendon rupture (a complete tear of the tendon), or tendonosis (which is degenerative). Chronic tendonitis can cause the tendon to degenerate and weaken over time.
How do you diagnose tendonitis? ›
How to diagnose Peroneal Tendonitis - YouTube
A tendon injury typically gets worse if the tendon isn't allowed to rest and heal. Too much movement may make your symptoms worse or bring the pain and stiffness back.
Why is tendonitis so painful? ›
Tendons are thick fibrous cords that attach muscles to bone. Overuse or strain on a joint can irritate tendons and result in tendinitis. Tendinitis is inflammation or irritation of a tendon — the thick fibrous cords that attach muscle to bone. The condition causes pain and tenderness just outside a joint.
Is foot tendonitis common? ›
Foot tendinitis - sometimes spelled tendonitis - is a common cause of foot pain that occurs when a tendon becomes irritated or inflamed.
Does tendonitis show up on xray? ›
Diagnosis. To diagnose tendinitis, a doctor will perform a physical examination and discuss the symptoms since tendons are soft tissues X-rays aren't usually helpful.
Can shoes give you tendonitis? ›
Improper shoes can often cause achilles tendonitis. High heels that do not allow the tendon to fully extend can, over time, cause the tendon to shorten, making it vulnerable to being overly stretched and torn.
Does massage help tendonitis? ›
Tendonitis? This One Specific Massage Can Take Away Your Pain.
Is tendonitis a form of arthritis? ›
In a word, no. Although both involve inflammation — arthritis is joint inflammation and tendonitis is inflammation of a tendon — having one doesn't directly cause you to develop the other. That said, these conditions sometimes overlap.
Can you fully recover from tendonitis? ›
If you've experienced pain in a tendon, you may be wondering, “How long does it take for tendonitis to heal?” Moderate tendon injuries may take about 6-8 weeks to heal while more serious injuries could take up to 6 months or longer, depending on the cause of the inflammation and severity of your injury.
Is tendonitis serious? ›
Untreated tendonitis can develop into chronic tendinosis and cause permanent degradation of your tendons. In some cases, it can even lead to tendon rupture, which requires surgery to fix. So if you suspect tendonitis, stop doing the activities that cause the most pain.
What diseases can cause tendonitis? ›
The cause of tendonitis and tenosynovitis is often not known. They may be caused by strain, overuse, injury, or too much exercise. Tendonitis may also be related to a disease such as diabetes, rheumatoid arthritis, or infection.
Tendonitis Treatment Options
Cold and heat therapy. Medicine such as painkillers and/or anti-inflammatory medication. Compression. Immobilization of the affected area.
What is the best over-the-counter medicine for tendonitis? ›
In most cases, you can treat tendonitis and bursitis at home with rest, ice and over-the-counter anti-inflammatories, such as ibuprofen or naproxen.
