This condition is an inflammation of the tendon which attaches the gastrocnemius/soleus (calf) muscle to the heel bone. It is a common overuse injury found in joggers, golfers, soccer and tennis players.

The inflammation occurs when the forces on the muscle and tendon become greater than the strength of the muscle. Micro tearing of the fibers then occurs in the tissue which leads to breakdown of the tendon and subsequent pain and swelling.
The injury is caused by:

• walking or running on hard surfaces
• excess walking, jumping or running
• a change of running routine
• wearing improper footwear

lack of muscle flexibility and strength

If you have a painful and swollen tendon, you need to rest and apply ice for 10-15 minutes 2-3x/day. If the injury persists make an appointment for a proper assessment and treatment. The sooner you treat an injury the faster and easier the recovery.

Plantar fasciits is a common foot problem. It is found in people who do weight bearing activities such as excessive walking, running, golfing, or standing on hard surfaces for prolonged periods of time. The fascia is a thick, fibrous, inflexible material on the bottom of the foot. It is attached to the heel bone (calcaneous) and fans forward to the toes. It is responsible for maintaining the arch of the foot.

The problem begins when this fascia becomes over stretched, causing it to be pulled away from the heel bone or strained at the midsole. Often bone will grow at the heel in response to the excess pulling and a heel spur may develop. Once the fascia has been strained inflammation will follow. The pain may begin as a dull intermittent pain close to the heel bone and may progress to sharp persistent pain. It is difficult to rest this area and every step can become painful. Classically, the worst pain is the first few steps in the morning and at the beginning of sporting activities.

Early management of this injury is important as it will become chronic and will often not resolve for a few years. Initially it is important to rest and ice the area. You may need to see your general practitioner for prescription anti-inflammatory medications. Physiotherapy treatment is important to stretch tight muscles in the foot and leg to allow more flexibility for shock absorption and strengthen weak muscles. Taping the foot by a physiotherapist usually relieves the symptoms and is a good indicator for the benefit of orthotics. It is very important to have good supportive, shock absorbing shoes. To maintain your fitness, try exercise alternatives such as cycling, swimming or running in water.

The sooner you treat your injury the faster and easier your recovery.
Make an appointment for a proper assessment and treatment.

The foot is attached to the lower leg by a mortice-like joint. The ends of the tibia and fibula "grasp" the talus bone and with the help of the ligaments keep the foot stable. Under normal stresses, this combination prevents the foot from giving out from under us. At the time of injury, forces that are too great for the ligaments result in damage to these structures.

The most common ankle injury is the inversion sprain. Three ligaments on the outside of the foot are responsible to counter the stresses to the lateral (outside) aspect of the foot. The severity of the sprain can sometimes damage all three ligaments but generally the anterior talofibular ligament is the first to be injured.

Injuries to inside ligaments of the ankle are not as common due to the configuration of the deltoid ligament. This ligament is so strong that the end of the inside bone of the leg often pulls off before the ligament gives way. This injury is called an "avulsion fracture" and is not nearly as common as the inversion sprain.

Generally, ankle sprains respond well to physiotherapy intervention. A key component to successful rehabilitation is management of the injury immediately after trauma.

Remember the acronym R.I.C.E:

REST: stay off your feet for 24-48 hours if possible
ICE: helps decrease pain and swelling
COMPRESSION: minimizes the swelling by use of a tensor, but be cautious not to hamper blood flow to the rest of the foot
ELEVATION: facilitates the flow of blood back to the heart and therefore helps to reduce swelling

Clinically, we see the best results of treatment with those who seek early intervention.
Stay away from heat (ie: hot tubs) and alcohol for they are vasodilators and result in increased swelling which in turn delays healing.

References
West Vancouver Sports and Orthopedic Physiotherapy Clinic