Tendonitis

The most common reason for developing foot or ankle tendonitis is routine overuse through frequent and strenuous physical activity. However, this condition may also occur due to an injury to the tendons, an infection that spreads to the tendons, or as a complication of other inflammatory disorders such as gout or arthritis. You have a higher risk of foot or ankle tendonitis if:

 • You engage in sports or activities that require repetitive movements

 • You are 40 years old and above

 • You are male

 • You are overweight

 • You have flat feet

 • You have a smoking or tobacco habit

 • You use shoes that are worn out or don’t provide sufficient support to your feet

 • You have sustained previous injuries to the tendons in your foot or ankle 

 • You have a chronic disease like diabetes or rheumatoid arthritis 

There are many useful precautions you can take to lower your risk of tendonitis, such as: 

 • Stretching and warming up before exercise or other heavy physical activity

 • Listening to your body and stopping when you feel pain

 • Getting enough rest after intense physical activity

 • Maintaining a healthy weight

 • Quitting or reducing your smoking habit

 • Using ergonomic techniques while exercising or playing sports

 • Wearing proper shoes and gear while exercising, playing sports, or engaging in highly physical work  

Yes—in many cases, tendonitis can be successfully treated at home. The most common home remedy is the RICE method—Rest (no physical activity for your foot), Ice (place an ice pack or cold compress to relieve inflammation and swelling), Compression (use a compression bandage or wrap on the affected area to reduce swelling), and Elevation (rest your foot above the level of your heart to ease blood flow). You can also try the following treatments to relieve your symptoms:

 • Warm or hot compress

 • Epsom salt foot bath for 20 minutes at least once a day (2 tablespoons of Epsom salt mixed with a bucket of water)

 • Olive oil and cayenne pepper powder tincture (gently massage the 1 part pepper and 2 part olive oil mixture into the affected areas, then wash off after 30 minutes)

 • Apple cider vinegar (mix one tablespoon of apple cider vinegar with a glass of water and drink at least once a day)

 • Nutritional supplements (vitamin C, glucosamine, chondroitin)

 • Ginger tea (boil about 1 or 2 inches of ginger and drink the infused water twice daily)

 • Turmeric in hot milk (add 1 teaspoon of turmeric powder in a glass of hot milk and drink once a day)

 • OTC anti-inflammatory medications like ibuprofen

You should see your healthcare provider right away if your symptoms don’t improve or continue to worsen after a few days of home treatment. Other symptoms that indicate the necessity of immediate medical attention include: 

 • Being unable to walk or put weight on your foot

 • The inability to flex of bend your toes, foot, or ankle

 • Severe pain and swelling in the foot, ankle, or calf

 • A snapping or popping sound in the foot or ankle

Even if your tendonitis is mild, it is unrealistic to expect your condition to improve without at least getting sufficient rest. The pain and inflammation is a signs that your tendon has been pushed beyond its capacity. Ignoring the pain and continuing your usual routine will only worsen your symptoms, and may even cause severe health complications down the road. While foot and ankle pain is rarely a health emergency, it is strongly recommended that you administer some form of home remedy to at least alleviate your symptoms.   

Even initially mild cases of ankle or foot tendonitis can lead to severe complications with enough neglect and procrastination. Potential problems that can develop from untreated tendonitis include but are not limited to:

 • Ruptured tendon (the tendon is completely torn)

 • Tendonosis (the tendon progressively degenerates over time)

 • Permanent limits on mobility (disability)

 • Scarring of the tendons

 • Muscle wasting  

 • Visible foot deformities

 • Chronic pain

Your doctor may recommend the following therapies:

 • Orthotic shoe inserts or footwear 

 • Physical therapy to improve strength, flexibility, and balance in the feet, ankle, and calf

 • Soft cast, walking boot, splint, brace

 • Prescription non-opioid pain medications

 • Acupuncture

 • Steroid injections

 • Ultrasound therapy

 • Surgery

Recovery time will vary for each person based on the severity of symptoms, the extent of the damage (if any) to the tendons, the type of treatment, and individual healing rate. Because surgery often requires a longer recovery time, it is usually recommended only after conservative treatments have failed.  

Early diagnosis and treatment is crucial for ensuring a quick recovery from tendonitis. If you are suffering from foot or ankle pain, don’t delay. By seeing your foot and ankle specialist right away, you can recover the health of your feet and get back to living your life sooner, rather than later.