Orthopedics Plus

Preventing Ankle and Foot Injuries

Teresa L. Iattoni, PT, MS, CLT | July 16th, 2012

All runners want to keep running.  What is the best way to prevent ankle and foot injuries?  Two common sources of heel pain in runners are Achilles tendinopathy and plantar fasciitis.

Achilles pain can be categorized as insertional achilles tendonitis and non-insertional achilles
tendinopathy. Insertional achilles tendonitis is an inflammation of the tendon where it attaches
to the bone. Non-insertional achilles tendinopathy is a more chronic condition with tendon
changes 2-6 cm away from attachment of tendon to bone. It is not only the most frequent cause
of posterior heel pain, but also the most common tendon disorder in athletes, reports a
Cleveland Clinic Journal of Medicine article. The achilles tendon is the largest and strongest
tendon in the human body. Chronic painful conditions located in the achilles tendon are
relatively common, especially in runners.”

Plantar fasciitis accounts for one million primary care consults and makes up one-quarter of all foot inuries in runners, reports say. Plantar fasciitis presents as pain and tightness along the sole of the foot running along the arch into heel.  Usually the worst symptoms are in the morning when an individual takes a few steps.

The following four exercises allow a runner to strengthen, stretch and train balance for foot musculature:

Balance: Bring arch off of floor and push great toe down, now try to stand on one leg for 30 seconds maintaining this foot position. Repeat 3 times. If able to perform easily, then stand on cushion or close your eyes when performing.

Dynamic calf stretch: Stand facing a wall with both feet pointing straight forward.  Lunge forward, keeping body tall.  Holding 2-5 seconds, repeat 10 times with both legs.

Eccentric calf Strength: Standing on a step, rise up onto toes, and slowly lower down on one leg.  The rate of movement should be one count up to three counts down.  Repeat 20 timess on each leg.

About the Author:

Teresa L. Iattoni received her bachelor’s degree in anatomy and physiology and a master’s degree in physical therapy from Andrews University in Berrien Springs, Mich. She holds basic and advanced certification in Leduc Method Lymphedema Management and is also Lebed certified.

For more information visit:www.thedacareorthoplus.org or call 920-831-5050.

As Half Marathon sponsor, ThedaCare Orthopedics Plus is offing a Free Injury Clinic every Tuesday, starting July 24 until the Fox Cities Marathon, noon – 1 p.m. ThedaCare Orthopedics Plus’ sports medicine team of licensed athletic trainers, physical therapists or sports medicine physicians will be available to assess injuries and provide recommendations to help you continue or return to running safely. No appointment needed. Visit ThedaCare Orthopedics Plus, Appleton Medical Center, 820 E. Grant Street, Appleton, Tuesdays, noon – 1 p.m.

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