Insoles for Tendinitis

Is your second toe longer than your big toe? This common condition is known as Morton's Toe. While it's generally nothing to panic about, it does affect how your foot bears weight. Should you take action? Yes. Should you worry? Definitely not. Here's why.

The Basics:

• If your second toe is longer than your big toe, you are part of the 20% of people with Morton's Toe. While it’s not dangerous, it often alters your foot mechanics, leading to nagging forefoot pain, plantar fasciitis, or even stress fractures.
• The Fix: Precision Metatarsal Support
  The most effective treatment is a metatarsal pad to offload pressure—but there is a catch. Positioning is critical. Placing a pad incorrectly can actually exacerbate the pain.
• Why PCSsole?
  We are the only brand offering modular metatarsal pads. Unlike fixed insoles, our pads (available in 3 sizes) attach via Velcro to our Universal Arch Support or Heavy Duty Comfort Cushioning insoles, allowing you to adjust them to the exact millimeter for your unique foot. It’s the perfect, custom fit your feet have been waiting for.

Tendonitis is the term for inflammation or irritation of a tendon that causes pain and tenderness. It can occur in any tendon in the body, but tends to be most common in shoulders, elbows, wrists, and heels. Tendonitis is also sometimes called tendinitis.

Your feet contain many tendons. Tendonitis can affect any of them, but the most common include:

Achilles Tendinitis

You've probably heard of the Achilles tendon. It's the main tendon of your foot, running from your calf muscle to your heel. It makes running, jumping, climbing stairs and standing on your toes possible.

Symptoms – Pain, stiffness, and possibly swelling either at the bottom of the heel or slightly above the ankle, depending on which part of the tendon gets inflamed. The pain is usually worse after taking the first few steps of the day or after long periods of rest.

Causes – A common sports injury, Achilles tendinitis tends to develop when people increase the intensity of their training too aggressively without enough time to recover. Tight calf muscles or a heel spur will add to this risk.

Treatment – Rest, ice, pain-relieving medications, and physical therapy are the first line of treatment. Adding orthotic insoles to your shoes is a good way to address Achilles tendinitis, especially if you have flat feet. Supportive insoles will reduce strain on and damage to the Achilles tendon.

Posterior Tibial Tendinitis

The posterior tibial tendon attaches the calf muscles to the bones on the inside of the foot. It holds up the arch and supports the foot when walking.

Symptoms – Pain and possibly swelling centered on the inner side of the foot, often arising when pushing off the foot. Pain may be on the outside of the ankle if the foot collapses.

Causes – High-impact sports like basketball, tennis, and soccer, being overweight and old age can all lead to posterior tibial tendinitis. People with flat feet are also at a higher risk.

Treatment – As with Achilles tendinitis, rest, ice, pain medications, physical therapy, and orthotics are most appropriate for managing posterior tibial tendinitis. Cortisone injections may be needed if other treatments fail. Insoles will give flat feet proper support.

Peroneal Tendinitis

Two peroneal tendons wrap around the outside of the ankle. One connects to the little toe and the other to the big toe.

Symptoms – Peroneal tendinitis of the foot results in pain around the back and outer side of the ankle and foot, especially when standing or pushing off the foot. The ankle might also feel unstable during activities.

Causes – Inflammation of the peroneal tendons usually comes from a history of ankle sprains, training too hard, wearing unsupportive footwear, or having muscle imbalances. High arches are also considered a risk factor.

Treatment – Rest, apply ice, use pain medications, and elevate the ankle above the heart when resting to manage the pain. Stretching and strengthening exercises for all the muscles of the calf will also reduce tension and speed up the healing process. Orthotics may be helpful, but for this type of tendinitis it’s best to seek medical advice to determine if they are best for your foot type.

Extensor Tendinitis

The extensor tendons run from the front of the ankle, across the top of the foot, and attaches to the tips of the toes.

Symptoms – Extensor tendinitis of the foot symptoms involve pain directly on the top of the foot, which gets worse with activity and better with rest. There may be some swelling, tenderness, or bruising in this area as well.

Causes – This type of tendinitis typically occurs in people who lace their shoes too tightly, walk or run on uneven surfaces regularly or spend lots of time on their feet. Tight calf muscles can also contribute to the problem.

Treatment – Rest, ice, pain medications, and physical therapy are typical treatments. Using a different shoe lacing system can help too. Try tying the knot on the side or skip lacing the holes over the most painful area. Orthotics may also help, but check with a doctor before adding them to your shoes.

Flexor Tendinitis

The flexor tendon runs from the lower leg, along the inside of the ankle, and connects to the big toe.

Symptoms – Pain is in the deep back of the ankle, on the side of the big toe, or in the arch of the foot, when the big toe is being bent.

Causes – Bending the big toe too much. Ballet dancers are most likely to develop flexor tendinitis, while athletes with flawed technique or the wrong shoes are also at risk.

Treatment – Rest, ice, pain medications, physical therapy, stretching, and gently massaging the painful toe are all recommended. Taping the foot to protect the arch may also help.

Anterior Tibial Tendinitis

The anterior tibial tendon lies on the inner front part of the ankle and helps to lift the foot and ankle upwards and inwards.

Symptoms – Pain and possibly swelling develops in the front of the foot when walking or running on sloped surfaces.

Causes – This is one of the least common types of tendinitis occurring more frequently in older adults.

Treatment – Rest, ice, pain medications, physical therapy, and calf stretching are helpful. A brace or walker boot may also be needed to stabilize the ankle or limit its movement.

Anyone can get foot tendonitis, but it’s more common in athletes or very active individuals who overuse the tendons. You’re also more likely to develop foot tendonitis if you:

Are overweight.

Don’t stretch before physical activity.

Don’t stretch after physical activity.

Have certain health conditions, such as arthritis, gout, thyroid disease or diabetes.

Have flat feet.

Have had previous tendon injuries.

Have tight tendons and muscles in your legs.

Smoke or use tobacco products.

In most cases, your healthcare provider will recommend at-home treatments such as RICE to manage foot tendon pain:

Rest: Stop physical activity to avoid further damaging the tendons in your foot.

Ice: Put an ice pack or cold compress on your foot for up to 20 minutes at a time. Don’t apply ice directly to your skin.

Compression: Reduce swelling by applying a compression bandage or wrap around the injured tendon.

Elevation: Lift your foot into an elevated position, preferably above the level of your heart.

Once your healthcare provider diagnoses your injury, they may recommend additional treatments such as:

Calf stretches or exercises.

Orthotics (special shoe inserts) to reduce pain and support your foot as you get back to physical activity.

Non-narcotic pain relievers.

Physical therapy to regain range of motion, strength, stability and flexibility in your foot, ankle and calf.

Soft cast or boot to immobilize your foot and let the tendons heal.

Will I need surgery for foot tendonitis?

Most people don’t need surgery for foot tendonitis. But your healthcare provider may recommend surgery if your injury hasn’t improved after six months of nonsurgical treatments.