Foot and ankle injuries are particularly troublesome. You suddenly become painfully aware of how you stand and walk — things you used to do unconsciously. Whether you are currently dealing with one such injury or you want to prevent one from happening, you must understand their causes, symptoms and treatments.
4 of the Most Common Foot Injuries in Adults
Some foot injuries are more common than others. Which are you most likely to experience?
1. Turf Toe
Turf toe — a metatarsophalangeal joint sprain — occurs when the soft connective tissues that connect your big toe to your foot stretch and tear.
Turf toe affects any soft tissue in the plantar complex. For instance, your plantar plate — a ligamentous structure that runs along the ball of your foot, supporting the metatarsophalangeal joints — may tear. Alternatively, your phalangeal ligaments may see microtears.
2. Plantar Fasciitis
Plantar fasciitis is an overuse injury caused by microtears in the plantar fascia — the thick, fibrous band of tissue that connects your heel bone to your toes.
3. Stress Fracture
A stress fracture is a hairline crack that forms due to repetitive stress. The second and third metatarsals are the most prone to this overuse injury because they are thinner and longer than the first metatarsal. Also, they receive the greatest impact when you push off to walk or run.
4. Bunions
Bunions are bony protrusions that form at the base of your big toe. Consistently wearing shoes that are too narrow or pointed pushes that toe toward the others, causing a deformity.
3 of the Most Common Ankle Injuries in Adults
Foot and ankle issues often go hand in hand because of the nature of high-impact activities. However, some ankle injuries, like sprains, can stem from a single misplaced step.
1. Ankle Sprain
There are two main types of ankle sprains. The first is the inversion sprain, which is more common. It occurs when you twist your foot upward, causing your ankle to roll inward. The eversion sprain happens when your ankle rolls outward, tearing the deltoid ligaments.
The sprain may affect your lateral, medial or syndesmotic ligaments — the fibrous bands of tissue that hold the fibula and tibia together or prevent the foot from rolling the wrong way.
2. Achilles Tendonitis
Achilles tendonitis is one of the more common ankle issues. The Achilles tendon connects your calf muscles to your heel bone. If it tears, you will feel a crackling, crunching or popping sensation known as crepitus. This unique, gritty feeling is an indicator of irritation.
3. Bone Spur
This bony growth develops near the joints. When it appears at your ankle joint, it grows where the tibia and talus meet. Since this ankle problem occurs at the connection point between your foot and lower leg, it can make walking painful.
Where Pain Spots Are and What They Mean
With so many common foot and ankle injuries, pinpointing the source of your problem without a physician’s help can be challenging. To narrow it down, assess the typical pain spots.
Toes
Your toes will hurt the most for foot injuries like turf toe, bunions, and bone spurs. The pain may radiate — especially during physical activity — but is typically localized at rest.
Sole
Since the plantar fascia runs along the bottom of your foot, plantar fasciitis often causes a sharp, stabbing pain throughout your sole. Alternatively, you may feel a dull, throbbing ache. It may be stronger toward your heel or the ball of your foot.
Midfoot
A stress fracture typically causes pain in your midfoot. You may feel this localized tenderness and aching sensation even at rest.
Heel
Several common foot injuries affect your heel, which can complicate injury identification. Since the plantar fascia extends from your heel bone to the base of your toes, plantar fasciitis may be the source of your pain. However, bone spurs may also be the cause.
Ankle
Ankle issues may be easier to identify. An ankle sprain affects your ankle’s range of motion, while tendonitis pain is almost exclusively localized to your Achilles tendon. A bone spur will hurt where your tibia and fibula meet the talus.
Treating Foot and Ankle Injuries on Your Own
Treating common foot injuries at home is relatively straightforward. Your first step should be to temporarily reduce your activity level. If you want to stay active, explore low-impact alternatives like leg lifts, seated calf raises or step-up exercises.
Gently stretching can help improve flexibility and reduce pain. For instance, you can return to normal activity in four to six months with physical therapy for your Achilles tendon. Heel raises, calf stretches and passive toe stretches are ideal.
Outside of exercise, the rest, ice, compression and elevation (RICE) method is best. Apply ice for a few minutes at a time and elevate your foot when you’re sitting down. Remember, RICE is for alleviating your symptoms, not accelerating healing.
Some studies show icing is not always the most effective treatment. It may slow blood flow, delaying healing. However, Dr. Gabe Mirkin, a retired physician who named the RICE method, says ice is the “safest pain medicine available today” and “reduces inflammation,” which can aid the healing process. Ultimately, you can decide what is best for your foot or ankle issue.
When Should You Seek Medical Attention?
Physicians and specialists can take X-rays, conduct surgeries and provide medical boots. Their help can get you back on your feet in no time. But when should you see them? Are all foot and ankle injuries equally as severe?
Moderate to severe foot and ankle problems may require medical attention. Some, like bone spurs and stress fractures, typically require professional intervention to heal fully. Also, even if the injury is relatively mild, you should schedule a visit if the pain affects your quality of life.
Preventive Measures for Foot and Ankle Issues
Although these foot and ankle injuries are common, they are not inevitable. There are multiple things you can do to prevent them from happening.
1. Address the Predictive Factors
Some foot injuries are more common than others. However, specific prevalence rates vary depending on various variables. One study found that biological sex, body mass index (BMI) and mobility level were the most significant predictive factors. Women with a higher BMI and problems walking were more likely to develop these issues.
2. Warm up and Cool Down
Getting into physical activity — especially high-impact sports like running and gymnastics — without injuring yourself requires gradual adjustment. Do not suddenly or drastically increase intensity before you’re ready.
3. Improve Your Footwear and Form
Footwear and form are often the two main deciding factors in whether or not an injury will occur. Wear shoes that have intact tread and shock absorbent insoles to minimize the impact on your feet, ankles and shins while running. Ensure you don’t overpronate, overstride or land on your heel while running.
Overcoming Common Foot and Ankle Injuries
Overcoming and subsequently avoiding common foot injuries and ankle problems is easier than it may seem. The best advice you can follow is to listen to your body and pain levels during this process. If something hurts, don’t push through and ignore the warning signs. Take care of your feet — you only get the two.
