Swim fins can be a boon when you are in the water, helping to propel you farther and faster with less effort. However, they require leg and ankle strength, most of which is powered by the muscles and tendons, including flexor hallucis longus, in your lower legs and feet. Movements that involve pointing the toes, like swimming with fins, utilize your flexor hallucis longus muscle and tendon. Overusing or improper use of your fins can lead to injuries.
Flexor Hallucis Longus Muscle
The flexor hallucis longus muscle begins on the back of your fibula, or outer leg bone, and runs along the inside of your lower leg. It ends or inserts into the base of your big toe via its tendon, which is also called flexor hallucis longus. The flexor hallucis longus lies deep in your lower leg, and is responsible for flexing your big toe, turning the outside of your ankle towards the ground and helping to point the toes. You will use this muscle when you wear swim fins while swimming, and if you are not used to the motion, may injure this muscle through overwork.
Flexor Hallucis Longus Tendon
This tendon runs from the inside of your ankle, where it hooks to the flexor hallucis longus muscle, to the underside of your big toe. Its positioning allows it to pull the big toe down, enabling you to point your toes. Although not as prone to injury as the extensor tendons, which flex the foot, if you participate in activities that require you to point your foot or rise onto your toes, you can irritate the tendon.
Tendonitis Indications
If you have injured your tendon, you will typically feel pain around the inside of your ankle. This area may be swollen or warm and potentially painful to the touch. Pain can also radiate down to your big toe, particularly when it is bent or pointing downward. You may feel some of the pain on your sole, as the tendon does run along the bottom of your foot. Minor pain cases involve pain that comes on during times of rest following a strenuous activity that uses the muscle and tendon. In severe cases, however, you may feel the pain during your exercise as well as afterward. This type comes on gradually, can affect your athletic performance and may take longer to heal.
Injury prevention (ref 4)
Although most swimming injuries occur to muscles and joints in your upper body, such as shoulders, arms and elbows, lower leg and ankle injuries can occur. Regardless of origin, injuries can be prevented using the same exercise philosophies. Talk to a professional about technique; learning how to use your swim fins properly can help reduce wear and tear on your muscles and joints as well as help you swim more efficiently. Mix up your workouts, refraining from repeating the same strokes and kicks. In other words, practice without your fins and try land exercises, like bike riding, to keep your muscles guessing. Rest is also fundamental. Without adequate rest, your muscles cannot fully recover, which actually weakens them over time.
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