Toe, Foot, and Ankle Injuries
Toe, foot, or ankle injuries most commonly occur during:
- Sports or recreational activities.
- Work-related tasks.
- Work or projects around the home.
In children, most toe, foot, or ankle injuries occur during sports or play or accidental falls. The risk for injury is higher in sports with jumping, such as basketball, or sports with quick direction change, such as soccer or football. Any bone injury near a joint may injure the growth plate (physis) in a child and needs to be evaluated.
Certain athletes, such as dancers, gymnasts, or soccer or basketball players, have an increased risk of toe, foot, or ankle injuries.
Older adults are at higher risk for injuries and fractures because they lose muscle mass and bone strength (osteopenia) as they age. They also have more problems with vision and balance, which increases their risk for accidental injury.
Most minor injuries will heal on their own, and home treatment is usually all that is needed to relieve your symptoms and promote healing.
Sudden (acute) injury
An acute injury may occur from a direct blow, a penetrating injury, a fall, or from twisting, jerking, jamming, or bending a limb abnormally. Your pain may be sudden and severe. Bruising and swelling may develop soon after your injury. Acute injuries include:
- Bruises . After an ankle injury, bruising may extend to your toes from the effects of gravity. See a picture of a bruise (contusion).
- Injuries to ligaments that support your joints. See a picture of a ligament tear.
- Injuries to tendons, such as ruptured tendons in your heel (Achilles tendon). Young boys between 8 and 14 years old may have a condition known as Sever's disease, which causes injury to the growing bone where the Achilles tendon is attached. This usually occurs during activity and is relieved with home treatment. See a picture of the Achilles tendon.
- Injuries to your joints (sprains). If a sprain does not appear to be healing, a condition known as osteochondritis dissecans may be present, causing persistent symptoms. See a picture of a sprained ankle.
- Pulled muscles (strains). Muscles of the foot and ankle can be strained and can also rupture.
- Broken bones (fractures), such as a broken toe.
- A bone moving out of place (dislocation).
- A crushing injury, which can lead to compartment syndrome.
Overuse injuries occur when too much stress is placed on your joint or other tissue, often by "overdoing" an activity or repeating the same activity over and over. Overuse injuries include:
- Retrocalcaneal bursitis , which is inflammation of the bursa. This condition causes swelling and tenderness of the heel. Pain usually gets worse while wearing shoes and during activity and improves during rest. See a picture of the back of the heel and ankle.
- Achilles tendinitis or tendinosis (tendinopathy) , which is the breakdown of soft tissues in and around the Achilles tendon that connects the calf muscles to the heel bone.
- Stress fracture , which is a hairline crack in a bone. See a picture of stress fractures of the foot.
- Plantar fasciitis , which is an inflammation of the plantar fascia, a broad, flat ligament on the bottom of the foot that extends from the front of the heel to the base of the toes and helps maintain the arch of the foot. See a picture of the plantar fascia.
- Metatarsalgia, which is pain in the front (ball) of the foot. See a picture of metatarsalgia.
Treatment for your toe, foot, or ankle injury may include first aid measures (such as the application of a brace, splint, or cast), a special shoe (orthotic device), physical therapy, medicine, and in some cases surgery. Treatment depends on:
- The location, type, and severity of your injury.
- When the injury occurred.
- Your age, your overall health condition, and your activities (such as work, sports, or hobbies).
Use the Check Your Symptoms section to decide if and when you should see a doctor.
Most minor injuries will heal on their own, and home treatment is usually all that is needed to relieve your symptoms and promote healing. But if you suspect you may have a more severe injury, use first aid measures while you arrange for an evaluation by your doctor.
First aid for a suspected broken bone
- If a bone is sticking out of your skin, do not try to push it back into your skin. It is better to leave the bone alone and cover the area with a clean bandage.
- It is important to control bleeding from your injury.
- Be sure to remove all anklets or rings immediately. It may be difficult to remove the jewelry once swelling occurs, which in turn can cause other serious problems, such as nerve compression or restricted blood flow. See a picture of removing a ring that is stuck.
- Try to free your trapped toe or foot if it is stuck in an object, such as a pipe, toy, or jar.
- Splint your injured area without trying to straighten your injured limb. Loosen the wrap around the splint if you develop signs that indicate the wrap is too tight, such as numbness, tingling, increased pain, swelling, or cool skin below the wrap. A problem called compartment syndrome can develop.
If a cast or splint is applied, it is important to keep it dry and to try to move the uninjured part of your extremity as normally as possible to help maintain muscle strength and tone. Your doctor will give you instructions on how to care for your cast or splint.
Home treatment for a sore or sprained toe
- Use rest, ice, compression, and elevation (RICE) for pain and swelling.
- If you do not have diabetes or peripheral arterial disease, your sore or sprained toe can be "buddy-taped" to your uninjured toe next to it. Protect the skin by putting some soft padding, such as felt or foam, between your toes before you tape them together. Your injured toe may need to be buddy-taped for 2 to 4 weeks to heal. If your injured toe hurts more after buddy-taping it, remove the tape and use the Check Your Symptoms section to check your symptoms again.
Home treatment for a minor foot or ankle injury
If you have a minor injury, try home treatment measures to relieve pain, swelling, and stiffness.
- Be sure to remove all rings, anklets, or any other jewelry that goes around a leg or ankle. It will be more difficult to remove the jewelry later if swelling increases.
- Use rest, ice, compression, and elevation (RICE) to relieve pain and swelling. See a picture of how to wrap an ankle.
- Walk or bear weight on your affected foot as long as it is not painful. If it is painful and pain continues, evaluate your symptoms again, using the Check Your Symptoms questions in this topic.
- Gently massage or rub the area to relieve pain and encourage blood flow. Do not massage your injured area if it causes pain.
- For the first 48 hours after your injury, avoid things that might increase swelling in the injured area, such as hot showers, hot tubs, hot packs, or alcoholic beverages.
- After 48 to 72 hours, if your swelling is gone, apply heat and begin gentle exercise to help restore and maintain flexibility. Some experts recommend alternating between heat and cold treatments (contrast baths).
- Start exercises using the
MSA process (gentle exercise). MSA stands for movement, strength, and alternate
- Movement. Resume a full range of motion as soon as possible after an injury. After 24 to 48 hours of rest, begin moving the injured area. Stop any activity if it causes pain and give the injured area more rest. Gentle stretching will prevent scar tissue formation that may decrease movement.
- Strength. Once the swelling is gone and range of motion is restored, begin gradual efforts to strengthen the injured area.
- Alternate activities. After the first few days but while the injury is still healing, phase in regular exercise using activities or sports that do not place a strain on the injured area. If certain activities cause pain, stop doing those activities but continue doing your other exercises.
Begin gentle range-of-motion exercises right after your injury while you have ice on your ankle. Perform a set of exercises by repeating them 10 to 30 times. Do each set 3 to 5 times a day.
Try the following simple range-of-motion exercises:
- Trace the alphabet with your toe, encouraging ankle movement in all directions.
- Sit in a chair with your foot flat on the floor. Slowly move your knee from side to side while keeping your foot pressed flat.
Towel curls . While sitting, place a hand towel on a smooth floor, such as wood or tile. While keeping your heel on the ground, curl your toes and grab the towel with your toes to scrunch the towel. Let go, and continue scrunching up the entire length of the towel. When you reach the end of the towel, reverse the action by grabbing the towel with your toes, scrunching it, and pushing it away from you. Repeat the exercise until you have pushed the entire length of the towel away from you.
About 48 to 72 hours after your injury, start exercises to stretch your Achilles tendon, which connects the calf muscles on the back of the lower leg to the bone at the base of the heel.
Towel stretch . If you cannot stand, sit with your knee straight and a towel looped around the ball of your foot. Gently and slowly pull back on the towel for 15 to 30 seconds until you feel your calf stretch. Repeat 2 to 4 times. In moderate to severe ankle sprains, at first it may be too painful to pull your toes far enough to feel a stretch in your calf. Use caution, and let pain be your guide. A little pain is normal, but you should not feel moderate to severe pain. Do this exercise 2 to 3 times each day for about a week. Then, make Achilles stretches part of your daily routine to maintain flexibility.
Calf stretch . If you are able to stand, you can do this exercise by facing a wall with your hands at shoulder level on the wall. Place your injured foot behind the other with the toes pointing forward. Keep your heels down and your back leg straight. Slowly bend your front knee until you feel the calf stretch in the back leg. Repeat as above.
Once you can bear weight without increased pain or swelling, begin muscle-strengthening exercises. These exercises should be held for 3 to 5 seconds. Do 15 to 20 repetitions once or twice daily for 2 to 4 weeks, depending on the severity of your injury.
Start by sitting with your foot flat on the floor and pushing it outward against an immovable object such as a wall or heavy furniture. After you feel comfortable with this, try using rubber tubing looped around the outside of your feet for resistance.
While still sitting, put your feet together flat on the floor. Press your injured foot inward against your other foot.
Next, place the heel of your other foot on top of the injured one. Push down with the top heel while trying to push up with your injured foot.
Balance and control exercises
When you are able to stand without pain, you can begin balance and control exercises. You can start by standing in a doorway and lightly holding on to the doorjamb. When you can do this for 60 seconds, try adding the advanced moves in the next level.
See a picture of balance and control exercises.
Stand on your injured foot only and hold your arms:
- Out to the side with your eyes open.
- Across your chest with your eyes open.
- Out to the side and close your eyes.
- Across your chest and close your eyes.
Do six repetitions, holding each for 60 seconds, once a day.
Take good care of your feet
- Wear supportive footwear to prevent reinjuring your foot or ankle.
- Wear roomy footwear, especially if the front of your foot hurts.
- Consider using an orthotic shoe device, such as an arch support, to help relieve foot pain.
- Treat blisters to prevent an infection.
Do not smoke or use other tobacco products. Smoking slows healing because it decreases blood supply and delays tissue repair. For more information, see the topic Quitting Smoking.
|Try a nonprescription medicine to help treat your pain:|
Talk to your child’s doctor before switching back and forth between doses of acetaminophen and ibuprofen. When you switch between two medicines, there is a chance your child will get too much medicine.
|Be sure to follow these safety tips when you use a nonprescription medicine:|
Symptoms to Watch For During Home Treatment
Use the Check Your Symptoms section to evaluate your symptoms if any of the following occur during home treatment:
- Pain or swelling develops.
- Signs of infection develop.
- Numbness, tingling, or cool, pale skin develops.
- Symptoms do not improve with home treatment.
- Symptoms become more severe or more frequent.
The following tips may prevent toe, foot, or ankle injuries.
Toe, foot, and ankle tips
- Wear comfortable, supportive shoes. See tips on good footwear to learn how to choose the right shoes for you.
- Do not walk barefoot in areas such as streets and parks where you have an increased risk of stepping on an object.
- Use a rubber mat to stand on if your work requires you to stand on hard surfaces. This will help to reduce stress on your feet.
- Buy new running shoes often. Experts recommend getting new athletic shoes every 3 months or after 500 miles of wear. Overworn shoes may not absorb shock well or provide traction or protection.
- Reduce your risk of reinjury by wrapping your foot or ankle or wearing a supportive brace during activities or exercises where injury is a risk.
- Prevent blisters caused by poorly fitting shoes or socks.
- Do heel cord stretching exercises. This is especially important for athletes before they participate in sports. It is also helpful for people who are not involved with sports.
- To help prevent foot injuries and problems:
- Wear good athletic shoes, such as shoes with cushioned soles (especially heels) and good arch support. Physical therapists, orthopedists, podiatrists, and sports medicine health professionals can advise you.
- Buy new shoes every few months because padding wears out. Also buy new shoes if the tread or heels wear down. The expense is worth preventing ongoing (chronic) foot or ankle problems.
reasonable in your training:
- Stretch your foot, ankle, and leg muscles before and after exercise.
- Avoid rapidly increasing the number of miles you run, running or training uphill, and running on hard surfaces, such as concrete.
- Avoid excessive sprinting (short, rapid bursts of running).
- Never cut calluses and corns with a razor or a pocketknife.
- Prevent foot problems or injuries, especially if you have diabetes.
- Take steps to prevent falls and injuries in adults, such as removing any obstacles from your walking path.
- Take steps to prevent falls and injuries in babies and toddlers, such as not leaving your baby unattended in any infant seat or "sitting" toy.
General prevention tips
- Use a step stool. Do not stand on chairs or other unsteady objects.
- Wear protective gear during sports or recreational activities, such as roller-skating or soccer. Supportive splints may reduce your risk for injury.
- Maintain a reasonable weight for your height.
- Stretch before and after physical exercise, sports, or recreational activities to warm up your muscles.
- Walk regularly to improve circulation, increase flexibility, reduce fatigue, and encourage bone and muscle development.
- Use the correct techniques (movements) or positions during activities so that you do not strain your muscles.
- Avoid overusing your foot and ankle with repeated movements that can injure your bursa or tendon. In daily routines or hobbies, examine activities in which you make repeated movements.
- If you feel that certain activities at your workplace are causing pain or soreness from overuse, talk to your human resources department for information on alternative ways of doing your job or to discuss equipment modifications or other job assignments.
Keep your bones strong
- Eat a nutritious diet with enough calcium and vitamin D, which helps your body absorb calcium. Calcium is found in dairy products, such as milk, cheese, and yogurt; dark green, leafy vegetables, such as broccoli; and other foods.
- Exercise and stay active. It is best to do weight-bearing exercise (walking, jogging, stair climbing, dancing, or lifting weights) for 45 to 60 minutes at least 4 days a week. Weight-bearing exercises stimulate new bone growth by working your muscles and bones against gravity. Exercises that are not weight-bearing, such as swimming, are good for your general health, but do not stimulate new bone growth. Talk to your doctor about an exercise program that is right for you. Begin slowly, especially if you have been inactive. For more information, see the topic Fitness.
- Do not drink more than 2 alcoholic drinks a day if you are a man, or 1 alcoholic drink a day if you are a woman. People who drink more than this may be at higher risk for weakening bones (osteoporosis). Alcohol use also increases your risk of falling and breaking a bone.
- Do not smoke or use other tobacco products. Smoking puts you at a much higher risk for developing osteoporosis. It also interferes with blood supply and healing. For more information, see the topic Quitting Smoking.
Injuries such as bruises, burns, fractures, cuts, or punctures may be a sign of abuse. Suspect possible abuse when an injury cannot be explained or does not match the explanation, repeated injuries occur, or the explanations for the cause of the injury change. You may be able to prevent further abuse by reporting it and seeking help.
Preparing For Your Appointment
To prepare for your appointment, see the topic Making the Most of Your Appointment.
You can help your doctor diagnose and treat your condition by being prepared to answer the following questions:
- What are your main symptoms?
- How long have you had your symptoms?
- How and when did an injury occur? How was it treated?
- Can you walk, or is walking difficult?
- Have you had any injuries in the past to the same area? Do you have any continuing problems because of the previous injury?
- What activities related to sports, work, or your lifestyle make your symptoms better or worse?
- What home treatment measures have you tried? Did they help?
- What nonprescription medicines have you taken. Did they help?
- Do you have any health risks?
|Author||Jan Nissl, RN, BS|
|Editor||Susan Van Houten, RN, BSN, MBA|
|Associate Editor||Tracy Landauer|
|Primary Medical Reviewer||William H. Blahd, Jr., MD, FACEP - Emergency Medicine|
|Primary Medical Reviewer||Kathleen Romito, MD - Family Medicine|
|Specialist Medical Reviewer||Martin Gabica, MD - Family Medicine|
|Specialist Medical Reviewer||Gavin W.G. Chalmers, DPM - Podiatry and Podiatric Surgery|
|Last Updated||October 27, 2008|
Last Updated: October 27, 2008