Foot instep pain: what causes it and how to relieve the discomfort

You already know that the feet are the fundamental "tool" of the runner, since they are the ones that support all our body weight when it is time to go running and/or walking. That is why we must pay attention to the whole network of bones, muscles, ligaments and tendons, because when pain appears in the instep of the foot , the alarm signal goes off.

We say alarm because that pain in the instep may be that it is a mild discomfort, but if you do not look it can end up being a more serious injury. Read, stress fracture. In runners, and regardless of their level, one of the most common pathologies of the upper area is instep tendinitis. At RUNNEA we tell you about its symptoms, causes and possible treatments.

Types of sports injuries you can suffer when running and how to identify them

Why does it occur? What are the symptoms of instep tendinitis?

Instep tendonitis, also known as extensor tendonitis, causes inflammation of the tendons located on the top of the foot and closer to the ankle. In addition, this inflammation is usually accompanied by pain.

The main symptoms of this tendinitis of the instep usually include: slight inflammation and redness on the back of the foot, pain when walking or running, and even pain during rest at night.

But it is also important to know how to listen to our own organism, because another of the signs that can reveal that you suffer from this type of tendinitis is that the tendon itself makes a snapping sound when the fingers are extended and flexed.

What causes pain in the instep of the foot?

The morphology of the foot has a great influence on this type of damage. If you experience pain in the instep, it is possible that you have pes cavus, a small structural alteration characterized by a very pronounced plantar arch. This can cause you to not support that limb as you should, in addition to continually rubbing it with footwear.

• You may be interested in: Ankle injuries in athletes: prevention and treatment of tendons.

So, the use of sports shoes that are not suitable for the runner's profile, the pressure generated when we lace up our shoes or overtraining. It may also be due to a certain imbalance and/or muscular overload, because some muscles are strengthened more than others, and this leads to a weakening of the tendons. All of these can appear as the most common causes of instep tendinitis. In the particular case of running, the cause is that repetitive action that we perform with the treading cycle, which also increases the possibility of inflammation.

In the diagnosis of this particular pathology, specialists must take into account both the patient's medical history and perform an examination and physical examination of the affected area. Imaging tests can also be used to certify this type of ailment.

How long does instep tendinitis last?

As Pau Donés recites in that mythical song "Depends" by Jarabe de Palo: "It depends, what does it depend on? Depending on how you look at it, it all depends" The duration of this instep pain injury will depend on several factors. Not only on the degree of the injury itself but also on the rehabilitation process carried out, as well asthe age of the injuredathlete , for example.

Symptoms and treatment of plantar fasciitis, one of the most frequent injuries in runners.

So, depending on the severity of this tendinitis, it may take several weeks, or it may last longer. Therefore, the care applied is of vital importance torecover the area effectively and more quickly.

What are the possible treatments for instep tendinitis?

Of course, the possible treatments include keeping the foot at rest, or carrying out a series of specific exercise routines in order to recover the damaged area. Of course, also use the appropriate sports shoes. Of course, in certain cases, the application of cold and anti-inflammatory drugs to promote relaxation of the area. These actions will allow you to reduce both the inflammation of the area and the pain itself.

However, from RUNNEA we cannot recommend anything other than consulting a specialist, who is able to determine the specific cause that generates the pain, and thus apply the most appropriate treatment to the specific case.

Regarding medical or physiotherapeutic therapies that can be proposed in these cases of tendinitis in the instep are: massage, percutaneous electrolysis and tecartherapy (deep heat to relax the muscles). If the tendon is very damaged, other options that can be used are infiltration or growth factors, among others.