Tag Archives: ankle sprain

What’s up with the spate of foot and ankle injuries in the NFL?

25 Sep

We’re only going into the 4th week of the regular football season and already we’ve seen a huge percentage of below the knee injuries. Why? Who knows, perhaps it’s just bad luck. But we do know that the NFL team trainers have a lot to deal with this season.

Here’s a list of foot and ankle injuries suffered by NFL players so far, and this may be the biggest list we’ve seen this early in the season.


DeAngelo Hall of Washington is out for the season with a ruptured Achilles tendon.

The most significant injuries, which will cause each player to miss playing time are:

DeAngelo Hall, Washington, ruptured Achilles tendon, out for the season

Robert Griffin, Washington, dislocated ankle

Kam Chancellor, Seattle, bone spurs in ankle

Geoff Schwartz, New York Giants, dislocated toe

Danny Woodhead, San Diego, high ankle sprain

Tramaine Brock, San Francisco, sprained toe

Vernon Davis, San Francisco (they’re just saying “ankle injury”)

Manti Te’o, San Diego, right foot fracture

Rod Streater, Oakland, foot fracture

Tyvon Branch, Oakland,  Jones Fracture

Jon Beason, New York Giants, foot fracture

Matt Cassel, Minnesota, fractured foot – multiple bones

Koa Misis, Miami, ankle injury

Jamaal Charles, Kansas City, high ankle sprain

Arthur Jones, Kansas City, high ankle sprain

Jonathan Goodwin, New Orleans, high ankle sprain

Matt Tobin, Philadelphia, high ankle sprain

Khaled Holmes, Indianapolis, high ankle sprain

Joe Reitz, Indianapolis, high ankle sprain


And there have been less serious foot and ankle injuries to:

Brandon Bair and Wesley Woodyard, Tennessee; Dri Archer, Pittsburgh;  Miles Burris, Oakland; Chris Johnson, New York Jets; Tamba Hali, Kansas City; Damien Williams, Miami; Husain Abdullah, Cyrus Gray, and Eric Berry, Kansas City, Storm Johnson, Toby Gerhart, Mickey Shuler, Paul Posluszny, and Allen Hurns, Jacksonville; T.Y. Hilton, Indianapolis; Johnathan Joseph, Garrett Graham, Andre Johnson, Houston; Calvin Johnson, Detroit; Brandon Marshall, Chicago; A.J. Green and Marvin Jones, Cincinnatti; Robert Woods, Da’Norris Searcy, and Lee Smith, Buffalo; Harry Douglas and Devin Hester, Atlanta; and Andre Ellington of Arizona.

See our point? That’s a long list, and we’re especially curious about the number of high ankle sprains. We don’t recall having ever seen that many at one time – especially in week 4.

Jamaal Charles and Arthur Jones Out With High Ankle Sprains

19 Sep

Your fantasy league is under great duress this week.

jamaal charles high ankle sprain

Jamaal Charles doing what he does best.

High ankle sprains have become an epidemic in the NFL lately. Jamaal Charles of the Kansas City Chiefs, and Arthur Jones, Khaled Holmes, and Joe Reitz of the Indianapolis Colts are all on the bench with high ankle sprains. Charles and Jones sustained their injuries in games this week, and Holmes and Reitz have been sitting out since pre-season games in August.

How does a high ankle sprain differ from a normal ankle sprain?

In the more common lateral ankle sprain, the ligaments that surround the ankle joint are injured through an inward twisting, causing pain and swelling around the ankle. A high ankle sprain, also known as a syndesmotic sprainis an injury to the syndesmotic ligaments above the ankle which join the two bones of the lower leg together. A high ankle sprain is caused when the lower leg and foot twists out (externally rotates). See a diagram of a high ankle sprain here.

arthur jones high ankle sprain

The Colts’ Arthur Jones gets carted off the field during their game against the Eagles.

The tibia (shin bone) and fibula run from the knee down to the ankle.  If the injury is a stable high ankle sprain, the tibia and fibula stay in their normal orientation, and the athlete may be out for as little as five or six days.

If the injury is an unstable high ankle sprain, two or all three ligaments above the ankle are torn and the tibia and fibula are free to move. A podiatric surgeon may need to place a screw between the tibia and fibula to hold the bones in proper position while the ligaments heal, and may require the athlete to be sidelined for as long as 6 months(!). High ankle sprains pose a bigger challenge to healing than common ankle sprains, which is why athletic trainers are very cautious about returning an athlete to the lineup too quickly.

Which physician is best to treat foot and ankle pain?

25 Jun

We sure take our feet and ankles for granted, don’t we?

best doctor for foot pain ankle pain toe pain

That is, until the Millenium Falcon breaks our ankle, or a foul ball clips our right foot. Ouch.

When your feet are painful, you’re miserable. Your lifestyle is instantly affected – pain forces you to dial back or give up walking, running, dancing, standing, or your favorite sports. Prolonged pain might even cause you to go from star athlete to couch potato.

It’s appropriate to visit the ER if you have an unusual amount of pain in your feet or ankles, especially if the pain is sudden and intense, is accompanied by bleeding or swelling, or if your foot and ankle have been involved in a trauma like a fall down the stairs. Or if you tried to break a cement block in half with absolutely no martial arts training.

For less painful events, like a suspected fracture, or wounds that won’t heal, many people choose to see their primary physician, which may or may not be a good choice, depending on that  physician’s field of expertise.

And for even less worrisome injuries, like a minor sprain, or minor heel pain, some seek no medical attention at all – which is never a good idea, as both injuries can develop into more complicated conditions, especially for athletes.

Which doctor is expert in treating foot and ankle problems?

When you have trouble with your ears, you should see an ENT. Trouble with your knees, an orthopedist. When you have pain or discomfort in your feet, toes, or ankles, you should see a podiatrist.

Podiatrists and podiatric surgeons are trained exclusively in the treatment of foot and ankle disorders – they do nothing but study the foot and ankle, it’s diseases and deformities. After all, 1/4 of all of the bones in your body are in your feet, and there are many conditions unique to this area of the body. That’s a lot of ground to cover in med school. If they choose to be a podiatric surgeon, they complete further schooling to study surgical techniques to correct these problems.

In 99% of cases, a podiatrist can resolve your ankle, toe, or foot problem much faster than a general physician. Podiatrists are also expert at spotting the early signs of diseases you can easily overlook, like diabetic foot disorders, rheumatoid arthritis and cardiovascular disease.

Without your feet in good working order, your life can be…. well, challenging. Don’t take them for granted.

Landscaping: How To Protect Your Feet From Injuries

15 May

Which would you rather say to your podiatrist?

“I got this monumental ankle sprain when I was pushing my lawnmower and rolled my foot in a gopher hole.”
“I got this monumental ankle sprain when I rolled my foot AFTER THE MOST SPECTACULAR JUMP SHOT EVER!

If you picked “gopher hole”, you’re in the minority.

Landscaping – and even gardening – cause their share of foot and ankle injuries, especially in spring when we’re out of shape. We tend to jump right in where we left off in October, and our bodies just aren’t up to it. Bending, twisting, and lifting or pushing heavy and sharp equipment can cause an injury quite quickly if you don’t take a few precautions.


We hope he’s wearing a good pair of work boots

Wear proper footwear.

It may have been fine when you were a teenager to wear worn-out sneakers when you cut the lawn. As an adult, you should wear athletic shoes which support your feet well and will protect them if you step on a rock you didn’t expect to be there. Or in the groundhog hole which magically appeared overnight.

If your ankles or feet have been subject to injuries in the past, or if you’re landscaping with sharp equipment, wear a quality pair of work boots (not garden boots, which offer little protection beyond moisture). If you’re a landscaper, work boots with good support and metal-tipped toes should always be on your feet. Work boots will also protect your feet in the event you accidentally drop any equipment with sharp blades or heavy bottoms (like a tamper).

Don’t work on a wet lawn.

When grass is even a little wet, it can be very slippery. If you have a slope or hill on your lawn, cutting it when wet can be especially dangerous. Wait to mow your lawn until the turf is completely dry.

Use equipment with safety shutoffs.

Decades ago, equipment with sharp blades only stopped turning when you intentionally shut it off, which allowed chainsaws to run out of control, and feet to slide under lawnmowers while the blades were still turning. Fortunately, most modern lawnmowers, edgers, tillers, cultivators, post hole diggers, chain saws, and other equipment with high speed, rotating blades or teeth, stop as soon as you let go of the handle or trigger. If you’re still using decades-old equipment which doesn’t have a shutoff feature, it’s time to upgrade.

Shovels and other step-on equipment can cause surprising damage to your feet.

If you’re doing a project that requires a lot of digging, or using equipment like manual aerators for your lawn, wear quality work boots at all times. The repeated stepping-on-with-force required with these tools can cause injuries like sesamoiditis, plantar fasciitis, sprains and fractures.

If you have ankle, foot, leg, or back issues, stretch before you start.

In gardening and landscaping, lots of bending, squatting, twisting and turning is required, sometimes while holding or moving heavy equipment. Injuries happen remarkably quickly when your body isn’t prepared for them. We recommend that those who have previous injuries of the back, hip, legs, feet, or ankles, or are over 50, stretch before they begin their activities.

Taking these precautions and wearing work boots when you garden or landscape may not make you look like the coolest guy or girl on the block, but they’ll keep you out of the podiatrist’s office. Or the ER.


Basketball: How to avoid the most common foot and ankle injuries

5 Mar

It’s safe to say that no sport demands more from an athlete’s feet and ankles than Basketball. Every movement on the court starts with the player’s feet – every shot, every rebound, and every pass.

The sudden turns, side-to-side cutting, running, stopping, sudden acceleration, changes in direction, jumping, and landing, combined with the immense size of pro basketball players, creates an almost perfect storm of injury possibilities for the lower extremities. Professional athletes train constantly on and off-court, in-season and out of season, yet their bones still fracture and their tendons and ligaments tear.

Here are the most common basketball injuries to the foot and ankle:
deron williams ankle sprain

Deron Williams of the Nets suffered an ankle sprain in 2013

Ankle Sprains

An ankle sprain occurs when the foot rolls inward or outward and stretches or tears the ligaments in the ankle. In basketball, this usually occurs when the player lands improperly after a layup, or steps or lands on another player’s foot. Swelling and bruising occur, and the foot can’t bear weight. Mild ankle sprains heal relatively quickly, but a severe sprain can disable a player for 8 weeks or more.

Watch a video of Dr. Teichman from PA Foot and Ankle Associates explaining how an ankle sprain occurs.


Fractures of the metatarsals (the long bones in your feet), the tibia (shinbone), and the navicular bone (on the top of your foot near the ankle), are what podiatrists refer to as overuse injuries. As an athlete trains, bones actually develop tiny fractures which heal quickly and strengthen the bone. However, their adjustment is slow, and when outside stress exceeds the bone’s capability to withstand it, the bone fractures. The repeated pounding of running, jumping, and landing is especially difficult on the 5th metatrasal bone on the outside of the foot, and is the bone most often fractured by basketball players.

Read more about foot fractures

Plantar fasciitis

Another overuse injury, plantar fasciitis is an inflammation of the plantar fascia, the band of tissue which connects the arch of the foot to the heel. Repeated pounding on hard surfaces – the basketball court – subjects the plantar fascia to stress, and it reacts with inflammation and pain. Treatment and rest are essential at the first sign of pain from plantar fasciitis, because if an athlete continues to play on the sore foot, the condition will only worsen.

Read more about plantar fasciitis

Achilles Tendonitis

Your achilles tendon is responsible for every step you take, and you couldn’t make that jump shot if you didn’t have one. You’re asking a lot of this tendon during the game and sometimes it can’t keep up, and becomes strained and irritated (itis).

The achilles tendon attaches your calf muscle to your heel, and when you damage it, you’ll usually feel a knife-like pain in your leg, just below the calf muscle. It maybe accompanied by swelling. If you really do a job on it and cause it to rupture, you may be able to walk, but it will be impossible to jump until it’s healed. An evaluation from a podiatrist is absolutely essential to speed its healing.

Read more about achilles tendonitis ​

For any of these injuries, the sooner that RICE begins, the less secondary damage you’ll incur. (Rest, Ice, Compression, Elevation). Do not continue to play or the injury may become much worse. Have your injury examined by a podiatrist as soon as possible.

How to avoid basketball injuries

Proper athletic conditioning

Strong and flexible ankles reduce the occurrence of injuries, improve performance on court, and decrease the time lost to an injury. Weekend athletes in pick-up basketball games are most frequently injured due to their lack of conditioning and weight training. That Michael Jordan-style layup looks beautiful, but hurts like mad coming down, especially if you land on another player’s foot.

Cold muscles are more prone to injury, so stretch and warm up before games with a light run, walking, biking, or calisthenics like jumping jacks and basic stretches. Stretch your muscles after the game also. If you’re out of shape, ease into it and don’t try to play like you did when you weighed 25 pounds less.

Wear new basketball shoes

They’re called basketball shoes for a good reason – they’re designed to support and accommodate the foot for the unique stresses of the game. If you play every weekend, your shoes should be updated every two months, as the padding and support wears out quickly. If you’re in high school or college, and working out almost every day, you should replace your shoes every month during the season.

The padding and stability a good pair of basketball shoes offer is your best defense against injury. Once your foot begins to rock or slide, even a little inside your shoes, your chance of injury goes up exponentially. As you accumulate playing hours on the shoe, the synthetic uppers slowly begin to fatigue and stretch in response to your starting and stopping motion. Slowly, the foot gains more and more rotational movement within the shoe, which in turn offers less and less protection to the foot.

Wear custom orthotics if you had a previous injury

Hands down, the best way to avoid re-injuring your foot or to provide additional arch support is to have custom orthotics made by a podiatrist. Proper balance, support, and foot/leg alignment are not only necessary for you to consistently play at your best level, but for your protection as well. In fact, the use of custom orthotics in the NBA has increased from about 40% in 1990 to more than 80% today.

Skiing and Snowboarding: How To Prevent Foot and Ankle Injuries

8 Jan

There’s been no shortage of snow in the U.S. this year, and times are good for those who love to strap boards and skis on their feet. Although most ski and snowboard injuries involve the knees or thumbs, ankles and feet see plenty of injuries as well. Fortunately, there are a few simple steps you can take to minimize your risk of injury.

snowboarding ankle and foot injuries

Ankle Sprains

The most common ski and snowboard injuries to ankles are sprains. These most often occur when you land on the outside of your foot and your foot twists too far inward. The capsula, ligaments, and nerve fibers stretch too far, or the cartilage becomes over compressed. Tissue is either torn or stretched, and bleeding and swelling occur inside the ankle, accompanied by bruising and pain.

After a sprain, it’s wise to wear an ankle brace inside your boot to avoid spraining the ankle again.

Read about the symptoms and treatment of ankle sprains

Ankle or Foot Fractures

Fractures occur when too much stress is placed on a bone. Landing incorrectly after a jump, falling, or colliding with another skier are the most common ways a foot or ankle becomes fractured. Immediate attention is needed even for a minor fracture, as a crack in a bone left untreated will continue to be painful in the short term and will become arthritic in the long term.

Ankles should be conditioned before and after a day on the slopes with simple stretching and strength-building exercises, which you can see here. And never ski if you’ve injured your ankle in any way – it’s already in a weakened state and additional stress may result in a more severe ankle injury or a problem further up your leg.

Read about the symptoms and treatment of ankle fractures and toe and foot fractures

Skier’s Toe

You take off your ski boots and you see that the nail on your big toe is completely black. A scary site. Fortunately, it’s not too serious if you get it cared for right away. In medical terms, Skier’s Toe is a subungual hematoma, a common injury for runners as well. When ski boots are too tight or too loose, the big toe takes a lot of punishment and the nail begins to separate from the nail bed. Bleeding occurs under the nail and the result is discoloration and soreness. If you see a podiatrist right away, they can resolve your pain quickly by burning a tiny hole in the nail and allowing the trapped blood to drain. But if you wait too long for treatment, the condition might get worse.

To avoid Skier’s Toe, trim your toenails, make sure your boots fit correctly, and that your socks don’t bunch up. And wear your own boots, not someone else’s.

Snowboarder’s Fracture

ankle structureThe Talus is a small bone that sits between the heel bone and the two bones of the lower leg. When your leading foot in a snowboard rotates too far, a fracture often occurs in the Talus.

Snow-Boarder’s Fracture isn’t always apparent on an X-ray and can sometimes be mistakenly diagnosed as a sprain. If untreated, it will continue to be painful and become arthritic down the line. When it is caught, treatment is pretty simple, with the insertion of a screw to stabilize the joint.


With any of these injuries, the soft tissue will heal naturally without much intervention on your part. However, bones, muscle, and nerve fiber do not return to their pre-injury condition without help – they must be trained via physical therapy to restore their natural function.

The simplest way to avoid any foot or ankle injuries while skiing or snowboarding is to make sure your boots fit properly and your bindings are adjusted correctly, because stability inside the boot is imperative. A professional boot fitter will make sure that your foot is centered and supported correctly and that it’s not rubbing or banging against any part of your foot or shin. They may decide to insert padding in the boot or set you up with a custom orthotic, especially if you’ve had previous injuries.  Also have your bindings adjusted by a professional who will use your age, ability, length of boot, weight, and height to adjust the tension according to the formula suggested by the manufacturer.

Why Does My Ankle Hurt On The Inside?

3 Oct
Ankle pain inside medial

Ankle pain could be more serious than you think.

There are many reasons you could be experiencing pain on the inside of your ankle, known in medical terms as the medial ankle. Anything from overuse strains to very serious conditions can cause stiffness, soreness, joint deformity, and pain. The ankle is a remarkably complex connection of bone, tendons, ligaments and blood vessels and when any part is damaged, pain may be felt throughout the entire region, including the foot and lower leg.

These are the most common reasons for pain on the inside of your ankle.

Sprain or soft tissue damage

A sprain is usually pretty obvious – significant pain, instability, and bruising usually accompany it. But patients are frequently unaware of minor soft tissue damage, especially women who spend lots of time walking in high heels. It’s easy to roll your foot while stepping off a city curb and keep going about your business. But that seemingly insignificant roll can cause significant damage to the soft tissue that surrounds the ankle. Later in the day – or even days later – it may become red, slightly swollen, feel unstable, and may be tender or painful when you put weight on it.

Don’t ignore minor pain in your ankle. It should be treated by a podiatrist to avoid repeat injuries, which lead to a weakening of the tissue surrounding the ankle and arthritis. Until your appointment, rest and elevate the ankle, use ice if swollen, and control the pain with over the counter meds like advil or aleve.

Stress Fractures

A stress fracture is a serious injury which requires attention from a podiatrist to stabilize the bone and heal it correctly. Stress fracture symptoms will include soreness in the ankle, swelling, instability, and pain that may radiate through the entire foot. These symptoms will worsen as you put weight on your ankle.

Broken Ankle

This one is usually pretty obvious. Pain will be intense and a joint deformity is usually visible. Numbness, tingling, instability, inability to bear weight, swelling, redness, and bruising may all accompany a broken ankle. It’s essential that you have a broken ankle set correctly by a podiatrist to avoid further complications and permanent instability.


An ankle with osteoarthritis may cause a minor ache or shooting pain and may be accompanied by swelling and redness. You may experience periods of stiffness, especially after long periods of rest or lots of activity. In the early stages of this disease, over the counter pain medicine may be helpful. But as osteoarthritis is degenerative, the symptoms will worsen with age, and will require attention from a podiatrist.

Read our post: How Your Ankle Works – a very complex joint

Rheumatoid Arthritis

Although symptoms of RA are similar to those of osteoarthritis, the cause is different. RA is an autoimmune disease which usually starts in the small joints of the extremities. Early symptoms will include pain and stiffness, then swelling and joint deformity as the disease progresses. Generally, these symptoms will be felt not only in the ankle, but many other joints as well.

Posterior Tibial Tendonitis (PTT)

The Posterior Tibial Tendon travels along the inside of the ankle, just under the ankle bone. It attaches your calf muscle to the bones on the inside of your foot. A sudden injury or overuse can inflame this tendon, weaken it, and ultimately cause the arch of the foot to fall. Pain is felt along the path of the tendon on the inside of the ankle, which may be accompanied by swelling. With activity, the pain will become worse, making standing for a long period of time unendurable. Running will be very difficult. If left untreated, the arch of the foot may collapse, and the heel bone will shift in an outward position.

Tarsal Tunnel Syndrome

The tarsal tunnel is a dense band of fibrous tissue which holds the tibial nerve and arteries. It runs along the inner leg and behind the bump on the inside of the ankle. If the tibial nerve becomes pinched, pain may be felt along the inside of the ankle all the way to the toes, and sometimes through the lower leg. This is a very serious condition which should be treated by a podiatrist to alleviate the problem causing the pinched nerve.

If you suspect that you may have any of these injuries, rest and elevate your ankle, use ice if swollen or red, and use over the counter medicines like advil or aleve to control the pain. Call the podiatrists at PA Foot and Ankle Associates for an immediate examination so that we can make a proper diagnosis and heal your injury as quickly as possible.

Most Common Foot and Ankle Injuries For Runners

4 Jan

foot and ankle injuries for runnersFew sports make one feel better than running: the challenge to go the next mile, to better your speed, to increase endurance. There are also few exercise programs better or more natural than running, except for perhaps swimming (gets the edge because of low impact on joints and it uses every single muscle).

But as all of us runners know, a foot injury can put us out of the game for days, weeks, even an entire season. According to the Rice University Sports Med Web,

“…studies show that experienced runners have about the same rate of overuse injuries as beginners. It is not that experienced runners never learn. Certainly some do not and constantly run, and rerun, into the same injury pattern. However, it is likely that a larger percentage cure one injury then develop and improve until they stumble into the next. This is probably because as one area gets stronger the stress load is subsequently re-applied elsewhere. Injuries, thus, tend to march along what is referred to as the “kinetic chain”.  Each runner, however, tends to march to the beat of a different drummer. The specific location for an overuse injury is determined by a multitude of factors (e.g., genetics, previous injuries, training factors, etc.)… Knowledge and early warning are a runner’s best friends.”

Did you get that part in the middle? Strength conditioning doesn’t bring every muscle and tendon along at the same rate and the weaker parts tend to get injured. And it’s different for every runner. Here then, is a list of potential foot injuries you may experience when running. Forewarned is forearmed.

Heel Area Injuries

The most common source of heel pain for runners is Plantar Fasciitis, an overuse injury that inflames the fascia on the bottom of the foot. Pain is usually felt in the heel, but may also be felt in the arch. This may heal on its own with rest, ice, and pain medicine, but persistent pain indicates an injury that needs medical treatment.

Pain in the heel may also indicate a Calcaneal Stress Fracture, a thin crack in the heel bone. This is a more serious injury that needs attention from a podiatrist.

Pain from Achilles Tendon injuries typically appears in the heel area, but also may be felt behind the ankle. Mild pain could be the result of irritation of the tendon, but severe pain may be due to a full-on tear (rupture) needing surgery.

Bottom of the foot injuries

On the bottom of your foot, in the area commonly called the “ball” of your foot are the sesamoid bones, located just behind the big toe. The tissue surrounding these tiny bones can become irritated from overuse, a condition called sesamoiditis. Additionally, the bones may actually fracture. Pain can be anywhere from “just hurts a little” to “I can’t even take a step without screaming”. Just as with Plantar Fasciitis, minor pain can be treated with rest and anti inflammatory pain meds, but more significant, persistent pain needs the attention of a podiatrist.

Top of the foot injuries

If you feel pain in the top of your foot, right about at the halfway point, you might be experiencing Extensor tendinitis, an inflammation of the tendons that run along the top of the foot.

Pain in the top of the foot can also be due to a metatarsal stress fracture. The metatarsals are the five long bones in your foot that connect with your toes.

Toe Area Injuries

If you’re experiencing a “pins and needles” sensation between your 3rd and 4th metatarsals near your toes, you’ve probably irritated the interdigital nerve. This is called Morton’s Neuroma.

If you have a sore or discolored toenail, you may be experiencing a subungal hematoma, which happens when your toe is constantly jammed against the inside of your shoe. This action leads to bleeding underneath the nail, creating the discoloration. Buy running shoes that fit properly.

Ankle Injuries

You usually know it when you’ve sprained your ankle. The tissue around your ankle discolors, and the joint is stiff and painful. This injury is not to be taken lightly – you should always have a sprained ankle thoroughly evaluated by a podiatrist. Sprains treated incorrectly (or not at all) may not heal sufficiently and are notorious for re-injury, weakening the ankle and leading to arthritis after middle age.

Soreness (without discoloration) on the inside or outside of your ankle could be inflammation of the Posterior tibialis tendon or the Peroneal tendon. With these injuries, pain may also be felt along the outside or inside of the foot.

Treating tendinitis and minor irritations

Treatment of a sore area with minor pain should always start with a period of rest, ice and anti inflammatory pain meds like aleve. When and if the pain subsides, don’t jump right back in to the same running routine, because you’ll probably injure the same area once again, but this time more seriously. A damaged tendon is a weakened tendon and needs to be reconditioned before placing maximum load on it.

To recondition the muscle or tendon, start with simple stretching exercises. If there is any pain at all while stretching, the injury is not yet healed and needs more rest. Only start running again when there is absolutely no pain in the damaged area. Warm up with proper stretching exercises and start with a light routine to get the foot and ankle working correctly again. Slowly increase speed and distance.

Whenever foot and ankle pain persists, or is severe, you should seek the attention of a podiatrist for a thorough evaluation and proper treatment. Take good care of your feet and you’ll still be able to run marathons into your 80’s. But much slower, of course…


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