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There are many different causes of top of foot pain from bone spurs, to stress fractures, to today’s topic, extensor tendonitis. If you stand for long periods of time, run or walk on uneven surfaces, or wear shoes that are too tight, extensor tendonitis could be the cause of your top of foot pain. You might have extensor tendonitis if the top of your foot hurts in the middle between your ankle and the ball of your foot. Other symptoms of the common cause of top of foot pain include:
If you think you might have extensor tendonitis we recommend getting an assessment from a qualified physiotherapist. But, in the meantime, here are three easy ways to ease your top of foot pain at home. Rest and Ice Your Foot Don’t try to train or push through the pain of extensor tendonitis as you could make your top of foot pain much worse. Instead, try resting your foot and using cold therapy. Apply a cold pack or ice wrapped in a damp tea towel for 10 minutes every hour. Ease Tight Calves with a Foam RollerTight calf muscles could be contributing to your top of foot pain. Consider using a foam roller to help release your tight calf muscles. James Dunne outlines how you can do this at home in this easy to follow video. Get New Shoes or Loosen the LacesWearing shoes or socks that are too tight is a common cause of top of foot pain. Try loosening the laces on your shoes if you’ve been tying them tight. But, if your shoes are too tight, then it might be time to get professionally sized and fitted with a new pair. See a Physiotherapist for Top of Foot PainWhile these tips will help ease some of your symptoms, an assessment and treatment by a qualified physiotherapist will help reduce your pain long term. Our physiotherapists can help you find the cause of your top of foot pain and set up a custom treatment plan for you to get better. Start feeling better today, find a pt Health clinic near you. It might sound ridiculous to say, but it’s certainly true: our feet carry us wherever we go. Depending on our age, our feet have walked or run hundreds and hundreds, if not thousands of miles over the years. Rarely do we think about the complex structure of bones, tendons and muscles until there’s an injury or we experience intermittent sharp pain on top of the foot. There are few things as uncomfortable and debilitating as foot pain. For athletes, it may mean poor game-time performance or an inability to keep up with their training regimen while they wait for the issue to heal. However, healthy feet are just as important for everyone else too. A lack of pain-free mobility can cause serious quality of life issues and even disability if a person’s job requires them to be on their feet all the time. Obviously, top foot pain can be the result of an injury, such as a sprain or strain, or even dropping a heavy object on the foot by accident. But it can also arise when there’s seemingly been no injury at all. Understanding what some of these conditions are can be a useful foot pain identifier. What Conditions Can Cause Top of Foot Pain?It’s important to note that some health issues, such as diabetes or Gout, can cause pain in the feet. These are special types of health conditions, so it’s important to always consult with your doctor about overall health and wellbeing when you experience pain in the feet. Some types of stress fractures of the bones in the feet can cause painful symptoms and these should be examined by a podiatrist to perform an assessment and diagnosis. There are a number of conditions that will cause pain in the top of the foot that are not strictly the result of an injury. ArthritisArthritis is an issue that can cause sharp pain on top of the foot when walking or even without any activity. Arthritis in the foot is not uncommon. There are 30 joints in the foot where this condition can take hold. Here, the most affected place on top of the foot is the area located at the base of each toe in the metatarsophalangeal joints. Sinus Tarsi SyndromeSinus Tarsi Syndrome occurs when the channel located between the heel and the bone of the ankle becomes inflamed. This can cause intense pain on the outside of the ankle, as well as on the top of the foot. Sinus Tarsi Syndrome is often caused after a series of ankle sprains or from over-pronation when running. Bone SpursBone Spurs are bony projections that can develop along the edges of bones. They typically form in the joint where bones are rubbing against each other. It should be noted that bone spurs can form in many places in the body, although the feet are a common location. If bone spurs are present in the joints of the feet, especially near the toes, they can cause severe top of foot pain. Peripheral NeuropathyPeripheral Neuropathy is a disorder that causes a breakdown in the peripheral nervous system, which is responsible for sending signals about physical sensations to many parts of the body, including the feet. This condition can be caused by an infection, a chronic illness, an injury or be a genetically inherited disorder. Top of foot pain associated with this condition is likely to be a prickling sensation or numbness. Extensor TendonitisExtensor Tendonitis can occur when the extensor tendons on the top of the foot become inflamed either by overuse, shoes that are not a proper fit (especially if they’re too tight), or even from frequently running uphill. The extensor tendons are responsible for enabling the foot to flex and raise the toes and can impact running or jumping. How Do You Relieve Pain on the Top of Your Foot?It’s important to seek treatment for pain in the top of the foot. Feet carry the body’s weight and any issue causing pain can worsen if it’s not addressed by a physician. Treatment approaches for foot pain will vary depending on what the underlying diagnosis turns out to be, but there are several methods that are effective. Treatment for top of foot pain can include some of the following: The RICE MethodRICE stands for Rest, Ice, Compression, and Elevation and this method is generally a smart thing to do when pain first appears, even if you plan to see your doctor. It’s necessary to rest the injury and stop any activities that may have caused the pain so the injury has time to heal properly. Periodic icing and compression can help with both inflammation and pain. Whenever possible, elevate the foot so it is above the heart. Anti-Inflammatory Pain MedicationsNonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen found in Advil or Motrin are effective over-the-counter medications to help in easing the symptoms of inflammation and pain. Steroid injections, such as a cortisone shot, can also reduce pain or swelling in the foot, as well as decrease any stiffness resulting from certain conditions. EPAT Shockwave TherapyEPAT Therapy, also known as Shockwave Therapy, is a noninvasive method for speeding recovery and healing that is a popular treatment method used by podiatrists and sport medicine professionals. EPAT Therapy Treatment helps muscles and tendons heal faster by sending impulse pressure waves deep within injured soft tissue. The acoustic pressure waves will reduce inflammation and increase blood flow to the affected area resulting in decreased pain and faster recovery. EPAT is extremely effective for treating many types of foot injuries such as plantar fasciitis or even heel and ankle conditions. Physical TherapyPhysical therapy is effective for increasing flexibility and strengthening muscles and tendons as they continue to recover. A good physical therapy program can also help develop exercises to prevent additional injuries from occurring after recovery. Caring for the FeetTaking care of our feet is necessary for preventing injuries or other health issues that might limit mobility. Pain and swelling on top of the foot, as well as pain just beneath the surface of the skin that may feel like a bruise should never be ignored. Wearing properly-fitted shoes can protect the feet and lessen the chances of an injury in the future. Cotton socks can help keep moisture away from the feet better than nylon ones, and feet should always be dry before putting on socks. It’s important to exercise every day for optimal health, and clean socks should be worn before every new workout. If possible, alternate shoes as well so they have a chance to air out and dry to prevent infection or athlete’s foot. Keeping our feet healthy is crucial for good mobility and makes it possible for athletes and amateurs alike to perform at their best. What causes pain in top of foot near ankle?Pain in the top of your foot is often caused by exercising, especially if it involves running, kicking or jumping. It may also be caused by wearing shoes that are too tight and some conditions, like gout. Your symptoms might give you an idea of what's causing your pain.
What causes tightness on top of foot?Tight shoes, flat feet, prolonged standing/walking, muscle tightness and off-road running are common causes of extensor tendonitis. You can find out all about this common cause of pain on top of foot, including the causes, symptoms and treatment options in the Extensor Tendonitis section. What is this?
How do you relieve tension in the top of your foot?Ice (and rest) applied to the top of the foot will work its magic to reduce any inflammation and stiffness. So would stretching the calf muscles, and wearing comfortable shoes or more spacious ones. Any of these will work if you are looking to relieve tension in your foot.
What does tendonitis on top of foot feel like?The main symptom of extensor tendonitis in the foot is pain on the top of the foot. It is often right where your shoelaces are. You may feel this pain while you are running or walking. Sometimes, there is visible swelling or a bump on the extensor tendon that is injured or inflamed.
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Tightness on top of foot near ankle
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