“My right foot has been giving me problems for months. My tendons are flipping over my bones as I walk or run, thereby, creating inflammation and paid. How can I solve this?”
It sounds like you may be experiencing a condition called “peroneal tendonitis”, which occurs when the tendons that run along the outside of the ankle and foot become inflamed and irritated. There are several things you can do to help alleviate the pain and discomfort associated with this condition:
- Rest: Take a break from activities that aggravate your foot and rest as much as possible.
- Ice: Applying ice to the affected area can help reduce inflammation and relieve pain. Use a cold pack or ice wrapped in a towel for 15-20 minutes several times a day.
- Compression: Wrapping your foot with an elastic bandage or wearing a compression sleeve can help reduce swelling and provide support.
- Elevation: Elevating your foot above heart level can also help reduce swelling and pain.
- Stretching and strengthening exercises: Stretching and strengthening exercises can help improve the flexibility and strength of the affected tendons. A physical therapist can show you exercises that may help.
- Proper footwear: Wearing shoes with good arch support and cushioning can help alleviate pressure on the affected area.
- Anti-inflammatory medication: Over-the-counter pain relievers such as ibuprofen or naproxen can help reduce inflammation and pain.
If your symptoms persist despite these measures, it’s important to see a doctor or a podiatrist for a proper diagnosis and treatment plan. In some cases, surgery may be necessary to repair the damaged tendons.