The foot is very complex, with a wide array of small bones, tendons, muscles and nerves working together to bear a great deal of weight as you walk or run. Repetitive stress can cause injury to foot tendons, a problem that is particularly common in runners. However, using proper footwear and technique can help minimize the risk of these injuries.
Achilles Tendonitis
The Achilles tendon connects your calf muscles at the back of your leg to your heel bone. Achilles tendinitis, a common complaint among runners, is inflammation in the Achilles tendon, causing pain in the heel area or the back of the leg. Overuse and activities that strain the calf muscles -- such as running, jumping and intense exercise -- are among the most frequent causes of this condition.
Peroneal Tendon Injuries
Peroneal tendon injuries are fairly common in runners. A pair of tendons in the foot, the peroneal tendons help maintain stability in your foot and ankle, keeping your foot in proper position as you walk or run. Repetitive stress can cause injury to these tendons in runners, especially those with high arches. Tiny tears in these tendons can also result in pain, swelling, instability and weakness in the ankle or foot.
Extensor Tendinitis
Extensor tendons run along the top of the foot and allow you to straighten your toes. Extensor tendinitis causes pain and swelling on the top of the foot. Causes of this condition include overuse, badly fitting shoes, shoelaces tied too tightly, changes in running terrain, or running on icy or slippery surfaces.
Prevention
Investing in a pair of good running shoes and replacing them frequently can help prevent foot tendon injuries in runners. Specialized athletic stores often provide a trained fitter to help in choosing the right shoe for maximum foot stability, support and comfort. Be sure to warm up and stretch before your run and start out slow, working up to higher speeds and longer distances. Running on softer surfaces, such as trails or running tracks, can be easier on the foot tendons than paved surfaces or treadmills, reducing injury risk.
