Common Foot Injuries and How to Treat Them

Our feet and ankles absorb shock daily from rigorous workouts and even simple everyday tasks. With this constant strain on your feet, you may experience a range of pain and injuries. Fortunately, proper foot and ankle care can treat and prevent injuries and keep your feet strong and limber. 

Common Foot Injuries 

A range of injuries throughout the toes, arches, balls, and heels can lead to foot pain. Let's take a closer look at five common foot injuries: 

Plantar Fasciitis 

Plantar Fasciitis is inflammation of a thick tissue band that connects the heel to the toes. This condition commonly creates a stabbing pain after extended periods of rest (such as first thing in the morning). It can be caused by several factors, such as an increase in activity level, the type of shoes you wear, and your weight. 

Achilles Tendonitis 

Achilles Tendonitis is inflammation of the Achilles tendon, found at the back of the lower leg and ankle. This condition typically occurs in runners who train intensely and older active adults. If not treated promptly, it can become more severe and require surgery. 

Stress Fractures 

Overextending your muscles can transfer stress to your bones, leading to hairline fractures. These painful fractures can occur anywhere in the foot as a result of high-impact workouts and activities. 

Morton’s Neuroma 

Wearing tight and high-heeled shoes can compress the nerves between your toes and lead to Morton’s Neuroma. This painful condition typically affects the ball of the foot between the third and fourth toes and can cause a sharp, numb, burning feeling in the affected area. 

Ankle Sprains 

Ankle sprains occur when the outer ligaments of the ankle stretch or tear. This common injury may happen during a workout or simply by stepping or twisting the ankle wrong. 

Exercises for Foot Pain 

While visiting an orthopedic clinic is your best bet for treating foot pain, there are several exercises you can do to alleviate the pain, strengthen your feet, and improve flexibility, including: 

• Standing calf raises, tennis ball rolls, toe raises, and toe spreads to relieve tightness and build strength in the arch. 
• Write the alphabet and the asterisk to increase ankle mobility. 
• Bent-knee heel raises and band ankle stretching to increase range of motion, strengthen the ankle joint, and stretch the Achilles tendon.
• Single-leg hops to coordinate foot, ankle, and hip movement. 

How a Physical Therapist Can Help with Foot Pain 

While you can temporarily relieve pain at home, visiting an orthopedic clinic is the best way to treat these common foot injuries. A foot therapist can properly diagnose your injury and create a treatment plan to get you back on your feet.  

Are you experiencing pain in your foot or ankle? Make an appointment with the Mid-Maryland Musculoskeletal Institute today.