Common Foot Injuries
The foot is a body part that is made of a large number of small bones that are connected by many different ligaments and are supported by surrounding tendons and muscles. In addition, the foot is central to any weightbearing sport or physical activity. Because the foot is put under so much load and because of its complex structure, foot injuries are common in sport and work activities. Overuse foot injuries are prevalent in sports that involve running and jumping such as long distance running, basketball, track and field and dance. Traumatic foot are more common in contact sports such as football and soccer. Work that involves prolonged walking and standing commonly causes overuse foot injuries.
Achilles Tendonitis
Inflammation at the back of the heel where the Achilles tendon attaches to the heel bone. Typically caused by overuse in athletes that do a lot of running, jumping or walking, in combination with biomechanical issues (muscle tightness and weakness), techniques problems and improper footwear. Symptoms include pain at the back of the heel, swelling and tightness. Besides acute injury management, treatment typically includes physiotherapy, chiropractic, massage therapy, better footwear, technique changes. Injections are NOT typically done for this injury.
Plantar Fasciitis
Inflammation at the base of the heel where the plantar fascia attaches. The plantar fascia is a band of tissue that extends from the heel, into the arch of your foot to the base of your toes; its function is to help keep the shape or your arch. Plantar fasciitis typically occurs from a combination of overuse (running, walking, jumping, etc.), biomechanical issues (e.g., flat feet, weak ankle and foot muscles, tightness), running gait technique abnormalities, and improper shoes. Symptoms include pain at the bottom of your heel especially the first few steps upon rising in the morning and with weight-bearing exercise, and sometimes local swelling. Besides acute injury management, treatment includes physiotherapy, chiropractic, massage therapy, home strengthening and stretching exercises, orthotics (custom arch supports), night splints, better footwear, improving running technique, and sometimes requires specialized injections.
5 Key Exercises that Target Plantar Fasciitis
Stress Fracture
Microscopic cracks in the bone(s) of the foot caused by overuse and repetitive stress on the bones. Most commonly involves the long bones of the foot (metatarsal bones) but can also involve the midfoot and heel bones, and typically seen in physical activities that involve a lot of running, jumping or walking. Symptoms include mainly pain and swelling. Treatment typically often requires a period of immobilization in a boot-cast, followed by physiotherapy, massage therapy and chiropractic to address any biomechanical problems; treatment also requires correcting running and jumping technique issues, better footwear, training adjustments and optimizing nutrition and bone health.
Metatarsal Fracture
Break in the long bones of the foot (metatarsal bones) that typically occur from a direct impact to the foot or twisting trauma. Symptoms include pain, swelling and difficulty putting weight on the foot. Besides acute injury management, treatment typically includes using a boot-cast, and surgery in some cases if the fracture is displaced. Physiotherapy is often done once out of the boot-cast so that you can regain full strength, range of motion and balance.
Morton's Neuroma (Interdigital Neuritis)
Inflammation or mechanical irritation of a nerve between the toes, most commonly involving the third and fourth toes. Caused by compression and irritation of the nerve often caused by foot biomechanics, improper footwear (e.g. shoes too tight) and overuse (e.g., running, walking, jumping). Symptoms include forefoot and toe pain, burning sensation, numbness and tingling in the toes. Treatment includes physiotherapy, better footwear, orthotics, forefoot pads, anti-inflammatory creams, toe flexor retraining exercises, and sometimes requires special injections or surgery.
Metatarsalgia
Mechanical irritation, and sometimes inflammation, at the ball of the foot, a part of the foot known as the metatarsal heads. Caused by abnormal foot biomechanics, improper footwear and overuse (e.g., running, walking, jumping). Symptoms include pain in the ball of your foot, often feeling like you are stepping on a small stone. Treatment includes physiotherapy, better footwear, orthotics, forefoot pads, anti-inflammatory creams, toe flexor retraining exercises.
Osteoarthritis
Degeneration of the cartilage layer which acts like a shock absorber, and can affect any of the joints in the foot and toes. Contributing factors include older age, genetics, previous serious injuries), and certain professions or activities that put abnormal straining on the foot. Symptoms include pain, swelling, mechanical symptoms (e.g., grinding, catching, clicking), stiffness, and decreased range of motion. Treatment is multi-factorial and includes losing excessive weight, strengthening, appropriate exercise, pain medication and creams, anti-inflammatories, physiotherapy, bracing, supplements, orthotics, footwear modifications, and sometimes injections and surgery.
Turf Toe
Strain or inflammation of the joint at the base of your big toe, typically caused by a traumatic hyperextension mechanism. Common in sports such as football, especially if playing on artificial turf. Symptoms include pain, swelling and stiffness of the big toe. The pain may be so severe that you have difficulty walking. Besides acute injury management, treatment includes physiotherapy, orthotics, taping, stiff soled shoes or a carbon fibre plate insert, and sometimes requires a period of immobilization in a cast-boot.
Bunion (Hallux Valgus)
Deformity or bump at the inner (medial) side of the base of the big toe, commonly resulting in the big toe veering off to the outside (lateral) side of the foot. Typically caused by genetics, biomechanical abnormalities, and improper footwear (such as tight shoes). Symptoms include pain and bump or swelling at the inner part of the base of your large toe and difficulty weightbearing especially the push-off phase of gait. Treatment includes physiotherapy to correct biomechanical issues, footwear modifications, orthotics and other foot implements. Sometimes surgery is needed.
Heel Spur
Often associated with plantar fasciitis and Achilles tendonitis, a bone spur is a bony outgrowth in the heel bone. Bone spurs often occur without there being any pain and are typically not treated unless they are mechanically causing a problem. Treatment typically involves treating the underlying condition such as plantar fasciitis or Achilles tendonitis.
Individual treatments may vary based on the specific diagnosis and severity of the injury. Seeking professional medical advice for an accurate diagnosis and a tailored treatment plan is recommended for optimal recovery.
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