Have you experienced a foot injury from exercising? Have you ever strained your foot trying to stay active? Foot injuries are unfortunately quite common. There are three types of feet: a high arch, a low or flat arch and a neutral foot (an arch in between high and low).

To understand how foot injuries happen, let’s examine what the foot should be doing when walking or during the gait cycle.

Our feet walking & running

When the foot strikes the ground, the arch is higher to prepare for contact with the ground as a rigid lever. As the body moves forward, the arch should pronate or flatten slightly during the mid-stance phase. Next, toeing-off, which should occur through the big toe. To prepare for this, the arch needs to regain its shape to become rigid once again. When we run, this process happens with greater velocity and more force.

If something is not working properly in the lower body mechanics, we are at greater risk for a foot injury.

For example, if the arch is flatter for longer than it should be, it may move excessively and be unstable. Or, if the arch is higher for too long, it may not have sufficient shock absorption. This leads to pain in the legs, knees and back.

Common foot injuries in runners

Do you suffer from chronic ankle pain? Do you want to know what could be causing this pain and how can it be helped?

Our ankles are an important joint in our body that connect the foot to the leg. The ankle joint is composed of the tibia and the talus bones. It relies on a multitude of ligaments, muscles and tendons for support and stability.

Are you suffering from ankle pain? Have you ever rolled your ankle when walking on uneven terrain? Or maybe from incorrectly stepping off a curb or playing sports? Depending on the force, this movement could lead to a sprain or even a fracture in the bone. If your lower body mechanics are not working as they should, the ankle could be at risk for a soft tissue injury which can lead to inflammation and pain that can stay with you for years to come. Let’s explore some common causes of chronic ankle pain and how you can get help!

Sprains

A sprain is caused by an overstretching and/or tearing of a ligament.

Ligaments are strong bands of connective tissue that extend from one bone to another to keep the joint stable. Any sudden injury involving too much movement at a joint can result in a sprain. As previously mentioned, rolling an ankle can lead to a sprain on the front and outside of the joint. The severity of the sprain will dictate the length of healing and the odds of long-term joint instability.

Tendinitis and bursitis

Tendinitis is an inflammation of a tendon. Located at the end of a muscle and the portion that attaches to a bone, it most often occurs because of overuse or repetitive motion. The Achilles tendon is the largest tendon in the body. When inflamed, it can significantly affect a person’s function and how they walk. Repetitive jumping and running can aggravate the tendon, especially if the foot is unstable. Another tendon that can be inflamed is the tibialis posterior tendon. This tendon is on the inside of the ankle joint that inserts onto the bottom of the foot. If inflamed, it can become painful when a person overpronates or when their arch flattens excessively when walking.

Bursitis is an inflammation of a bursa, a fluid-filled sac, there to protect and be a buffer between soft tissue and bone. When inflamed it can be swollen and painful.

Arthritis

Osteoarthritis or degeneration of the joint space occurs when the cartilage inside a joint wears away resulting in bone on bone contact. Cartilage cushions and lubricates the joint allowing it to move well. Osteoarthritis is an inevitable part of aging. Over time with wear and tear, the cartilage begins to break down. Injury to a joint however, can accelerate the process. Arthritic pain is usually worse when the movement first starts but can dissipate as you keep moving around.

How can I treat my ankle pain?

Treatment of ankle pain depends on the cause.

An acute injury always benefits from R.I.C.E, the acronym for rest, ice, compression and elevation. If the pain is attributed to instability and too much motion, wearing supportive shoes with stability or motion control features will help. Shoes with added cushions can help protect and provide shock absorption for those who suffer from arthritis. Custom foot orthotics can be made to further stabilize the foot and lower body. It can also accommodate arthritic joints and ease discomfort.

If you’ve experienced an ankle injury more than once, performing proprioception exercises can help. Proprioception is our awareness of our bodies in space. This kind of training can help to prevent further injury from occurring.