Dealing with Tendonitis in the feet

[SarahMSKI]

Hi all,

I've been training in Tang Soo Do for over 2 years now and have a brown advanced belt.

I started having trouble with my left foot (tendonitis) around May of 2004, and since then have had 5 cortisone shots, a summer full of PT treatments, and a custom set of orthotics. All seemed well and good for a few months and I was able to get back into training as I used to.

Now its almost a year later and my left foot is starting to bother me a little bit, but even worse, my right foot is exhibiting pain in the same way and same place as the left. I don't know what to do for a long-term solution, and I don't want any more cortisone shots. I've started icing regularly - even when I'm not having pain - in order to keep my poor tendons happy.

I'm thinking of trying some Martial arts shoes which could be used with my orthotic inserts, but haven't found any with a sole wide enough to make this work.

Is there any hope for my two bad feet?

Sarah

[Mr. Mike]

I asked my doctor(I have plantar fascitis), and hea looked at me and said "you're screwed!"

surgery was an option for awhile there, but I won't accept it...rehab is too long.

I stretch the stink out of my feet daily...massage them constantly...and use a foot wrap by Mueller from WalMart...that seems to be keeping it in check.

Good luck, and pamper those feet!

[aefibird]

I'm thinking of trying some Martial arts shoes which could be used with my orthotic inserts, but haven't found any with a sole wide enough to make this work.

See if your isntructor will let you wear ordinary trainers (sneakers) instead of MA shoes - they'll probably have a wider sole and will be better for you to put your inserts in.

Welcome to Karate Forums!

[fangshi]

First things first , ask your your doctor . A professional opinion is always a good place to start . But coming from a guy that has had his fair share of injuries . Start with ice , heat , stretching and other full range of motion exersices . From there things like ultra sound , acupuncture and other deeper tissue theorpies .

Strengthing the problem areas and the surrounding muscles is very important . There needs to be a balance of strength . There are several excercises to strengthen the foot . In order for me to keep this less then 100 pages long could you pls be more specific as to the foot pain .

Is it ;

anterior tibial - vertical movement

posterior tibal - arch support

peroneal tibial - horizntal movement

extensor - raise toes

flexor - stalize toes on ground

WHICH ARE ALL MUSCLES

-- OR--

achillies tendon extends calf to heel used for running jumping etc...

--OR--

ligament - holds tendons in place - provides strngth and supports arch (plantar facia ) and others like medial and lateral ligamements on inside and outside of foot provide stability and strength while raising foot

each one of these would have its own specific excercise

I would be happy to help if I can but if you could narrow it down , that would be great

[SarahMSKI]

To be more specific, in my left foot my x-rays and MRI showed inflammation (tendonitis) right around the area where the Extensor Hallucis Longus and the Inferior Extensor Retinaculum overlap.

The xrays actually show development of a bone spur right at that spot too. The skin right over that area has been red for months now, and the redness really doesn't go away, even after icing.

I also have crepitus of the metatarsals, but only when the pain is at its worst.

So I know what the culprit is in the left foot, as diagnosed by my podiatrist, and the right is presenting with the same scenario.

I also tend to get lateral shin splints so I already do lots and lots of leg stretching before and after training. I think the orthotics have helped with the shin splints.

When I have pain I try to avoid doing laps (our gym is small so running laps around it tends to tilt the body inwards and put unnatural stresses on the feet) squat kicks (which for me put my full body weight on the ball of one foot briefly).

I'd try to take it easy outside of my twice weekly training sessions, but I'm a nursing student so on hospital days I'm on my feet all day, and on class days I walk a brisk hill and stair-filled mile to class and back to the parking lot.

[fangshi]

Ouch I can see how the orthodics would help in your case . Have you ever looked into accupuncture ? I am sure your doctor has given you plenty of stretches and excercises . Have you tried picking up something like a sock or nerf ball with your foot and then flicking it away . This would strengthen the arch and the small muscles than control the toes . I am thinking that added strength may help support the weekened tendons . If you try it and it hurts too much stop as I am not a doctor but I hope it helps in some way

Good Luck with that

[Mr. Mike]

Geez, I feel for you...I have prob's in both feet as well...the right foot 1st, but then the left foot flared up because I was trying to favor the right, and as a result, stressed the left way more than usual. I'm also in Nursing...8 hours of nonstop running up and down the halls for one thing or another...all I can say is the right pair of shoes is like GOLD. The wrong pair is like TORTURE.