R Foot, Other
2007-06-06 – 2007-06-13
Grade: 2
07.06.08: The inflammation doesn't appear visible, so I will attempt at least 15km trail run at Ursvik on Saturday. It may turn to a walk, if not a run, as I have a 100k coming up in 3 weeks.
Inflammation of the extensor tendons of the toes (extensor tendinitis)
What are the extensor tendons? The tendons which straighten the toes run along the top of the foot and are known as the Extensor tendons. These tendons can become inflamed causing pain and swelling.
What are the symptoms of inflammed extensor tendons?Pain on the top of the foot (dorsal foot pain). Diffuse swelling on the top of the foot. Pain along the top of the foot which is worse during running. Pain when the tendons are passively stretched.
What causes inflammed extensor tendons? Overuse,
Badly fitting shoes or shoes that are laced far too tightly causing pressure on the top of the foot. It can also be caused by a change in training methods or running terrain, particularly hill running. Running uphill means the extensor muscles must work harder to lift the foot and downhill they have to work harder eccentrically to slow the foot. Running on icy or slippery surfaces can also be a cause.
What can the athlete do about inflammed extensor tendons?
Rest until there is no more pain. Apply ice or cold therapy.
Alter shoes or get shoes that fit properly! Ensure shoe laces are not too tightly tied. Pad the shoe in the forefoot to take the pressure off. Follow a rehabilitation programme including strengthening of the extensor muscles and stretching the calf muscles at the back of the lower leg. Prescribe anti-inflammatory medication such as ibuprofen.
07.06.13: Ran 20km on Saturday and had only a slight pain, but it was relieved by wiggling the toes. Ran 15km today and had no problems. I think the rest has been good. Plus I think I caught it in the early stages. Will keep a check on it, esp. given I have a 100k in 2 weeks. I think perhaps it was a combination of overuse and I the shoes were too tight. r