Foot structure and Achilles tendinitis
Exercise is one of the ways to improve your physical well-being and it aids in great measure to get rid of ailments, aches and pains. Follow the exercise programme provided by the biokineticists at Anine van der Westhuizen Biokineticist in George and feel the difference. This week biokineticist Lize Coetzee continues the series about the foot.
The last few weeks we discussed the biomechanics of the foot, as well as supination and pronation. This week we will start to focus more on the structure and injuries of the foot. Before we start with injuries a summary of the anatomy of the foot is needed.
The foot consists of bones, joints, muscles, soft tissues, tendons and ligaments. The foot can be divided into three sections: the forefoot, the midfoot and the hindfoot. The forefoot contains the five toes (phalanges) and five longer bones (metatarsals). The midfoot is a pyramid-like collection of bones that form the arches of the feet.
These include the three cuneiform bones, the cuboid bone, and the navicular bone.
The hindfoot forms the heel and ankle. The talus bone supports the leg bones (tibia and fibula), forming the ankle. The calcaneus (heel bone) is the largest bone in the foot.
Muscles, tendons, and ligaments run along the surfaces of the feet, allowing the complex movements needed for motion and balance. The Achilles tendon is a band of tissue that connects calf muscles at the back of the lower leg to your heel bone, and is essential for running, jumping, and standing on the toes.
When the foot biomechanics are faulty, the Achilles tendon takes a lot of strain and Achilles tendinitis or tendinosis (tendinopathy) tends to develop. Achilles tendinopathy is the breakdown of soft tissue in and around the Achilles tendon. Achilles tendinitis is an overuse injury of the Achilles tendon. It most commonly occurs in runners who have suddenly increased the intensity or duration of their runs. It's also common in middle-aged people who play sports, such as tennis or basketball, only on the weekends. Achilles tendinitis is caused by repetitive or intense strain on the Achilles tendon.
People with tendinitis usually experience discomfort, which is treated by cortisone and other medical therapies. Biokineticists can help by using the tendon loading protocol, a "recipe" we follow based on research about tendon healing and exercises that help with tendon remodelling. The protocol comprises placing heavy, slow loading on the specific tendon through external resistance or your body weight. This loading on the tendon is applied for several seconds and is repeated a few times, doing a number of sets. Between loading sets we also do specific exercises that target the muscles that support the structure. The loading and the exercises progress as your pain decreases.
Thus, you don't need to experience pain you can follow a rehabilitation programme to minimise your pain and heal your injury.