The Importance of Healthy Foot Tendons and Muscles for Athletes
Foot tendons are extremely important to the movements of the foot and lower legs. Without these tendons, we would not be able to move the top of our feet up and down, bend our toes, plant our heels and run, jump, skip and walk. Understanding how these foot tendons operate is vital for any athlete looking to avoid developing tendon problems, or for those athletes looking to heal their tendon injuries.
Anatomy of the Tendons and Muscles in the Feet
Tendons and muscle have an extremely close working relationship. It is impossible to function perfectly without both muscles and tendon in good working order. Muscles are the powerhouse of movements, and tendons allow for muscles to move the bones within them. Tendons are made up of very tough tissue and connect the muscle directly to the bone. The body has developed ways to keep these movements friction free, mainly through the use of fascia or slippery tissue that surrounds the muscles and synovial fluid that surrounds the tendon. As the muscles, which often work as opposing pairs, pull in one direction, they force the tendons to move the bones of the foot in the same direction. The opposite muscle causes the bone to pull back in the opposite direct. This is how muscles work to bend joints and move bones. There are several muscle groups located in the foot. Flexor muscles are located on the bottom of the foot and the back of the legs. These function to pull the toes and feet down. The muscles that allow for the feet and toes to be pulled upward are the extensor muscles, which are located on the top of the foot. The foot also has a series of tendons to aid in movement. The most important of these foot tendons is the Achilles tendon, which connects the calf muscles with the foot. This allows us to stand up on our toes and perform the act of walking. The anterior tibial tendon allows us to lift the foot up and the posterior tibial tendon allows us to turn our feet inward. Other tendons are located both on top and on the bottom of the foot to allow for toe movement. Another tendon, the lateral malleolus tendon allows us to turn the foot inward.
Types of Foot Tendon and Muscle Injuries
Irritation, injury and overuse of tendons cause a variety of problems to develop. These problems often result in reduced and painful movements, which can set back the progress of an athlete seriously. Based on the connection between muscles and tendons, as well as the fact that muscles regenerate and grow quickly while tendons regenerate extremely slowly, the best way to protect the tendons is by strengthening the muscles that are connected to them. Strength, flexibility and conditioning of the foot and lower leg muscles will help keep the valuable tendons of the foot in good working order. There are several reasons why tendons can become inflamed or irritated. These can include overuse injuries such as tendonitis, pulls, sprains and tears of the tendons due to movements, and other crushing or impact related injuries. The seriousness and extent of damage caused by these types of injuries will determine both the proper treatment plan and recovery time. Inflammation and pain can also result from psoriatic arthritis, rheumatoid arthritis and Reiter’s disease. These conditions usually require longer and more in depth treatment plans. Very often with cases of arthritis, medications and injections may be required. Depending on the severity of the arthritis or injury, tendons may need to be repaired surgically, a treatment option that usually requires a large amount of recovery time.
Conclusion
Taking proper care of the both the muscles and tendons of the foot will help athletes avoid developing these types of foot problems. Keeping the body hydrated will maintain fluidity of movements, and strength and flexibility exercises will help keep muscles from damaging tendons. It is also important to properly train and stretch to avoid overuse injuries. With a little proactive care, you can help ensure that your foot muscles and tendons will work to their full capacity.