7 most common foot injuries
1. Plantar Fasciitis
If you have heel pain that is worse in the morning and gradually improves throughout the day, you might have plantar fasciitis. It can feel like a stabbing or dull pain in the heel or arch of the foot, and isoften characterized by gradual lessening of pain throughout the day.
Caused by: A lack of stretching can lead to chronically tight calves and hamstrings—which will make you prone to plantar fasciitis. Any work task that puts a lot of pressure on the heel can also be the culprit.
How To Treat: Stretch your lower legs daily and ice your heel for ten minutes a day.
A stress fracture might not sound as serious as a broken bone, but it can be just as painful. Stress fractures are technically tiny “cracks” in the bone, and are common in the legs and feet. The affected area usually feelspainful and tender.
Caused by: Stress fractures are common among runners who increase their mileage too soon or find themselves “striking” or “landing” improperly; they can also occur in employees who work constantly on hard surfaces or make a sudden switch to high-intensity maneuvering.
How To Treat: For the most part, stress fractures heal on their own with rest. In some cases, wearing a medical boot may be necessary to avoid putting weight on the affected foot.
3. Ankle Sprains
Connected to your feet, your ankle joints are easy to “twist” if you land funny or misjudge a step. But it’s when your ankle becomesswollen and painful afterwardsthat a true sprain is to be suspected. Ankle sprains occur when the foot rolls outward and the ankle rolls inward, hurtingthe ligaments on the inside of the ankle. The ankle will generally feel stiff and swollen afterwards.
Caused by:Work tasks that involve intricate footwork and sudden changes in direction.
How To Treat: Use the RICE method: Rest, Ice, Compression, and Elevation.
- Rest the ankle from activity until pain subsides.
- Ice the ankle for 20 minutes every few hours until the swelling subsides
- Compression wraps, like an ACE bandage, will reduce swelling. Wear one for the first few days.
- Elevate your ankleabove your heart for a few hours per day to prevent swelling and bruising.
A bunion is a large bump on the joint at the base of your big toe. The skin over the bunion willsometimes be sore or red.
Caused by: Bunions can be caused by wearing shoes or boots that are too tight, a genetic predisposition, or arthritis.
How To Treat: Finding shoes and boots that are comfortable and do not chafe up against the bunion is critical. If the bunion feels inflamed, apply ice to it. You can also find foot inserts that help distribute pressure more evenly, reducing your foot pain. Unless your bunion causes severe pain, surgery is usually not recommended.
5. Achilles Tendinitis
Your Achilles tendon is a band of tissue that connects calf muscles to your heel bone. Achilles Tendinitis occurs when this tendon becomes inflamed, causing a mild ache near the back of your lower leg just above your heel.If you’re experiencingpain in this area, you could have Achilles Tendinitis.
Caused by: Tight calves are often the culprit of Achilles Tendinitis.
How to Treat: Usually, you can treat Achilles tendonitis at home with ice and rest. Serious cases can lead to tendon ruptures that may require surgery.
6. Turf Toe
Turf Toe occurs when your big toe bends beyond its normal range of motion; the pain is usually worse when you try to manipulate or bend the toe upwards. It is considered a type of sprain, and will usually cause swelling.
Caused by: They call it “Turf Toe” because it often occurs during sports that are played on artificial turf, when your shoe grips to the surface but your body continues to move forward, bending the toe.
How To Treat: Once swelling stops, you can tape your toe to restrict its movement. It’s important to keep the big toe from bending like that again, so you want to keep it steady.
7. Heel Spurs
Heel spurs are a type of bone spur that occurs in the heel. They are essentially “extra bone” that forms on top of normal bone, and they can cause pain if they press up against other bone or tissue.
Caused by: Bone spurs on the feet are often caused by tight ligaments from constant walking while working. They are also more common in people with flat feet.
How To Treat: Make sure to incorporate more calf stretches into your exercise routine to relieve those tight ligaments.
Source: Get Healthy U™ https://gethealthyu.com/how-to-treat-common-foot-injuries/