The most likely reason the top of your foot hurts when you raise your toes is due to extensor tendinopathy, a condition affecting the tendons on the top of your foot.
Understanding Extensor Tendinopathy
Extensor tendinopathy involves inflammation or irritation of the extensor tendons. These tendons run along the top of your foot and are responsible for lifting your foot upwards and allowing you to clear the ground when you walk.
Causes
- Overuse: Repetitive activities, like running, hiking, or even prolonged standing, can strain these tendons.
- Improper Footwear: Shoes that are too tight or don't provide enough support can contribute to the problem.
- Sudden Increase in Activity: Rapidly increasing your exercise intensity or duration without proper conditioning.
- Tight Calf Muscles: Tight calf muscles can alter your gait, placing increased stress on the extensor tendons.
Symptoms
- Pain on the top of the foot: This is often the most noticeable symptom and worsens when raising your toes.
- Swelling: You may observe swelling on the top of your foot along the tendons.
- Tenderness: Touching the tendons on the top of your foot may cause pain.
- Stiffness: Your foot may feel stiff, especially in the morning or after periods of rest.
Treatment
Most cases of extensor tendinopathy can be managed with conservative treatments:
- Rest: Avoid activities that aggravate the pain.
- Ice: Apply ice packs to the affected area for 15-20 minutes at a time, several times a day.
- Compression: Use a compression bandage to help reduce swelling.
- Elevation: Elevate your foot to further minimize swelling.
- Over-the-counter pain relievers: Medications like ibuprofen or naproxen can help reduce pain and inflammation.
- Stretching: Gentle stretching exercises can help improve flexibility and reduce tension in the foot and calf muscles.
- Proper Footwear: Wear shoes that fit well and provide good support. Consider using orthotics if necessary.
- Physical Therapy: A physical therapist can guide you through a rehabilitation program to strengthen the muscles in your foot and ankle and improve your range of motion.
If your pain persists despite these measures, consult a doctor or podiatrist. They may recommend further evaluation, such as X-rays, to rule out other conditions, or consider more advanced treatment options like injections.
