Tendons are tissues that connect your muscles to your bones. They help your body to move by pulling on your bones when muscles contract. The main tendons that run through the foot and ankle are the achilles, anterior tibial, posterior tivial, flexor, extensor and peroneal tibial. When a tendon is stretched or pulled too far -- due to falls, sports injuries or wrong movements, for example -- it can become injured; symptoms include pain, swelling and stiffness. It is important to heal a stretched tendon correctly in order to prevent further damage.
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Rest your stretched tendon and foot to prevent the stretch from turning into a tear. Depending on the severity of the injury, you may not be advised to put any weight on that particular foot for one to three weeks.
Apply ice to the stretched tendon if there is swelling. Apply ice in 15-minute increments, once or twice an hour, depending on your doctor’s instructions. Reusable ice packs are convenient and prevent cold water from dripping all over your leg, foot and furniture. However, homemade ice packs, using ice cubes and a plastic bag or towel, also work just as well.
Elevate your foot, preferably above your heart, in order to help the swelling go down. Lie on a bed or sofa and prop your foot up on either the back of a sofa or a pile of pillows and blankets, and simply let it rest.
Walk on your foot when either the pain and swelling subsides or your doctor gives you the go-ahead. Do not try to push the recovery by walking on it too soon to avoid reinjuring the tendon. Return to exercise only with your doctor’s permission.