How to Get Rid of Tendonitis
Tendonitis in the lower limbs is a debilitating condition. It most commonly occurs in the Achilles, peroneal, extensor, and posterior tibial tendons, preventing walking and running. Irritated foot and ankle tendons typically occur due to overuse, leading to pain and swelling.
Acute tendonitis often results from overuse. However, this condition can become chronic if left untreated. Chronic tendonitis is characterized by continual stiffness, swelling, redness, and warmth in the tendon. The tendon may even thicken, leading to weakness and potentially rupture. Moreover, as it is painful to move, tendonitis worsens from lack of use. The surrounding muscles weaken, become tighter, and the surrounding connective tissue is increasingly constrictive.
Learning how to get rid of tendonitis means resolving these underlying problems. In this post, we'll explore the different types of lower limb tendonitis, explain the cause, and answer how to get rid of tendonitis.
Types of foot tendonitis
Some of the most important tendons in the body are found in the feet. These tendons are pivotal in walking and running. While tendonitis can affect any of them, the most common include:
Achilles tendonitis. Connects the calf muscle to the heel bone and is the strongest tendon in the body, involved in walking, running, and jumping.
Extensor tendonitis. Runs along the top of your foot, attaching the bones at the front of your leg to your toes.
Peroneal tendonitis. Two tendons run along the outer ankle bone, connecting to your midfoot and your arch to ensure stability.
Posterior tibial tendonitis. Connects your calf muscle to the bones inside of your foot and is responsible for the arch of your foot.
Plantar fasciitis. Technically not a ligament; the fascia covers the underside of your heel and the arch of the foot.
What are the risk factors for foot tendonitis?
Foot tendonitis can occur in anyone. However, it is most common in individuals who excessively use (or overuse) a particular tendon, like athletes. These factors also increase your risk of developing foot tendonitis:
Overweight/obese
Not stretching before or after physical activity
Conditions like arthritis, gout, thyroid disease, or diabetes
Previous tendon injuries
Tight tendons or muscles in your legs
Smoking
The most common type of foot tendonitis is Achilles tendonitis. It affects between 1% to 9% of elite and recreational athletes.
How to get rid of tendonitis
If you suspect you have tendonitis, always seek help from a medical professional. For lower limb tendonitis, a podiatrist can prescribe or advise solutions.
After you notice the initial symptoms, your podiatrist will likely recommend RICE:
Rest. Stop intense physical activity involving the affected area. Some mild movement is allowed, but nothing that can cause further inflammation.
Ice. Applying a cold compress or ice pack will help relieve the underlying inflammatory processes. The compress should be applied for no more than 20 minutes, and ice should not be applied directly to the skin.
Compression. Inflammation will cause swelling (as it's one of the cardinal signs). Compressing the affected area with a bandage or wrap is advised to reduce this swelling.
Elevation. For lower limb tendonitis, keeping the affected area above the level of the heart will also relieve swelling.
Alongside these simple measures, your podiatrist may also prescribe some medications. NSAIDs, like ibuprofen or naproxen, are commonly advised. Some of the medications are available over-the-counter (OTC). These provide mild inflammatory relief. Topical creams and gels are increasingly available for NSAIDs. These have the advantage of being without any side effects caused by taking NSAIDs by mouth.
In addition to NSAIDs, your podiatrist may inject corticosteroids into the affected area to relieve inflammation. However, if the tendonitis has continued longer than three months, steroid injections are not advised – as steroids can weaken a tendon, increasing the risk of tendon rupture.
Platelet-rich plasma injections are a novel treatment currently being explored. This intervention involves spinning blood to extract the platelets and other healing factors, which are then injected near the tendon. Because of the novel nature of this treatment, the concentrations and techniques have yet to be fully determined.
Finally, more advanced treatment interventions include dry needling, where small holes are made in the tendon to promote healing; ultrasonic treatment, which attempts to break down scar tissue using ultrasonic sound waves; and surgery, which is reserved for extreme cases, like a tendon tear.
Final thoughts
Learning how to get rid of tendonitis is about managing the underlying cause: chronic inflammation. Speaking to your podiatrist early on can help get the disease under control before things become chronic. Most cases of tendonitis can be cured using a combination of RICE, medications, and steroid injections.
If you're struggling with tendonitis, schedule an appointment with our expert podiatrists.
