We have tendons in the back, front and sides of our feet. The tendon in the back of your foot is the Achilles. It adheres the calf muscle to the heel bone. You will feel pain when your foot hits the ground or when your heel is raised from the ground if tendinitis is present here. The tendon on the inside of your foot is the Posterior Tibial. If you have pulled this tendon you will feel pain when your foot moves forward to push off of the ground or when your heel moves from side to side. The tendon on the outside of your foot is the Peroneal Tendon. You will have pain when you stand or push off the ground. The tendon in the front of your foot is the Anterior Tibial. You will feel pain when you walk down the stairs or climb or run on a steep grade.
Your podiatrist may order and MRI (Magnetic Resonance Image) or X-Rays to make sure there are no broken bones.
Try not to over do it when exercising or participating in any kind of physical activities. Stay pain-free. If your podiatrist asks you to wear orthotics or ankle braces, wear them. Make sure you stretch your ankles before and after you exercise. Make sure you are wearing the proper shoes for the activity you are doing. You will need to have extra good arch support and extra cushioning. Try to use a varied routine so you do not overuse just one set of muscles.
Slow Down Your Activities-Take a rest and let the muscles heal. If possible, stay off your feet for a couple of days. Gradually, get back into your routine. Try different activities such as swimming or biking that will put less pressure on the overused muscles.
Ice Prevents inflammation. Try icing the area for 10 minutes at a time. Do this many times during the day.
Take Your prescribed medication.