Bursitis in the foot might not be as often discussed as muscle, tendon, and ligament ailments, but bursitis is a actually a common cause of foot discomfort and pain. The average human body has about 160 bursae. Most of these are located near the major joints in the body, especially joints that perform frequent repetitive motions.
Foot Anatomy As It Relates To Bursitis
A bursa is a fluid-filled cushioning sac. They are located near tendons, ligaments, skin, and muscles that would otherwise rub directly across the surface of a bone. The bursae (plural for bursa) are very important to prevent friction, absorb shock, and decrease the wear and tear between moving structures. Think of a bursa as a piece of bubble wrap that secretes a slimy substance similar to the consistency of an egg white. Aside from the usual number of bursae found in the human body, additional bursae may develop whenever they’re needed. In other words, if an area in the foot is subjected to a great deal of stress that causes additional friction between soft tissue and bone, then additional bursa may form.
The foot is divided into three distinct sections. The forefoot is the area containing the ball of the foot and toes. The midfoot is the center portion of the foot that contains the arch. The hindfoot is the rear portion of the foot that contains the heel and connects to the back of the ankle.
Bursitis that affects the hindfoot is generally termed heel bursitis. Heel bursitis includes retrocalcaneal bursitis, also called Achilles tendon bursitis, that occurs at the back of heel and calcaneal bursitis that occurs at the bottom of the heel on the sole of the foot.
There are multiple bursae located in the forefoot area. The metatarsal bursae are located on the bottom of the foot near the base of the toes. Metatarsal bursitis most often affects the second metatarsal head (the toe next to the big toe). The metatarsophalangeal bursa is located near the base of the big toe on the inner aspect of the foot. There are also many tiny bursae that are located between the metatarsal bones in the intermetatarsal spaces, thus the term intermetatarsal bursitis is used to describe this type of bursitis.
What Is Foot Bursitis?
Foot bursitis is a term used to describe an inflamed bursa in the foot. As mentioned above, inflammation of a bursa in the heel is usually termed heel bursitis.
What Causes Foot Bursitis?
Bursitis in the foot may occur after direct trauma to the foot - falls, slips, auto accidents, and sport-related impacts. However, the cause of bursitis in the forefoot is most often due to irritation to the bursa sac from repetitive use and overuse, such as during prolonged standing or frequent participation in running activities. Direct pressure applied to an area over a bursa, such as from wearing shoes that are too tight, may also be a causative factor. Certain foot and gait abnormalities, such as an abnormal toe joint, overpronation, flat feet, bunions, or hammer toes, can place additional stress on the bursa and lead to bursitis. The type of shoes worn during high-impact running, walking, and jumping activities can play a role in foot bursitis since inappropriate shoes increase the amount of shock the bursa must absorb. Obesity can also increase how much stress is placed on a bursa.
What Are The Symptoms Of Foot Bursitis?
* localized swelling, pain, tenderness, warmth, and redness
* walking barefoot, wearing tight socks, wearing tight shoes, or any other action that increases pressure over the bursa may exacerbate pain
* walking, running, and jumping motions may be especially painful
* range of motion in the joint near the affected bursa may be limited
Strengthening Exercises
These Foot Exercises are ideal to build strength and flexibility.
Massage Treatment
These Foot Massage Techniques are of great value in pain relief; circulation stimulation; dispersing blood and fluid accumulations; swelling reduction; and relaxing muscle spasms, especially when used alongside the Sinew Therapeutics liniments and soaks.
ACUTE STAGE SYMPTOMS AND TREATMENT
This stage is characterized by swelling, redness, pain, and possibly a local sensation of heat, indicating inflammation. If coolness makes your pain feel better, then the Acute Stage Treatment is recommended.
ACUTE STAGE SYMPTOMS:
The acute stage starts the moment an injury occurs and lasts until the swelling and inflammation are gone. The swelling is the result of the blockage of blood, tissue fluids and circulation in the foot because their normal movement has been disrupted by the force of the injury. Just like cars back up behind a traffic jam, causing congestion, exhaust and overheating; blood and fluids back up behind the injured foot, causing pain, inflammation, lumps and swelling.
The sensation of heat is due to the warming action of the blood and fluids overheating in the injured foot as they back up and accumulate. Stiffness and decreased mobility are due to spasms in tendons and ligaments that have contracted reflexively beyond their normal range from the impact of the injury.
As ligaments and tendons stretch and tear, blood from ruptured blood vessels becomes trapped in the local tissues. As the trapped blood clots up, it sticks the tissues together creating adhesions. Adhesions cause pain, inflammation and restricted movement because the layers of tissue that used to slide smoothly across one another now adhere and snap which interferes with normal functioning. It is essential to break up clotted blood as quickly as possible to prevent adhesions and scar tissue from forming.
During the acute stage it is very important to restore normal circulation to the foot, break up clotted blood and stagnant fluids, reduce swelling, and reduce the redness and heat associated with inflammation. By restoring the flow of blood, fluids, and circulation in the foot, then pain is relieved, damaged tissues can regenerate with healthy functional tissue, and the foot can strengthen and regain it's mobility.
ACUTE STAGE TREATMENT:
1. Apply the Sinew Herbal Ice on your foot to reduce redness, swelling, and inflammation while dispersing accumulated blood and fluids to help restore normal circulation to the foot. This first-aid treatment is used in place of ice to significantly speed up the healing process. It reduces the swelling and inflammation more effectively than ice, allowing you to more quickly regain range of motion. Acute Sinew Liniment can be used in-between applications.
Ice is not recommended because it does not help repair damaged tissues and keeps everything in the injured area frozen, causing the stagnation of blood and fluids and the contraction of muscles, tendons and ligaments. In Chinese sports medicine ice is not used and is considered a culprit in injuries that don’t heal well.
2. Massage your foot with Acute Sinew Liniment to relieve pain, reduce swelling and inflammation, break up clotted blood and stagnant fluids, and stimulate circulation of blood and fluids to help cells quickly repair damaged tissues. Sinew Herbal Ice can be used in-between applications.
3. The Sinew Sports Massage Oil is recommended for use before and after exercise, sports and strenuous activity. It warms and stimulates your muscles, increases circulation and relieves tightness, hence improving your performance and helping to prevent injury.
CHRONIC STAGE SYMPTOMS AND TREATMENT
This stage begins once the swelling and inflammation are gone, but you still feel pain, stiffness, weakness, and/or sensitivity in cold and damp weather. If heat makes your pain feel better, then the Chronic Stage Treatment is recommended.
CHRONIC STAGE SYMPTOMS:
The chronic stage begins once the swelling and inflammation are gone, but you still feel aching pain and stiffness. This is because there are still accumulations of stagnant blood and fluids in your foot that are blocking circulation and blood supply to damaged tissues, creating residual pain, stiffness and weakness. You may actually feel hard nodules like sand in the tissue, indicating accumulation, calcification, and adhesions, which all cause pain, stiffness, and joint instability.
Your foot may feel more sensitive to the cold and ache in cold and damp weather due to impaired circulation. When you move your foot you may hear a clicking or popping sound from the tendons and ligaments slipping very slightly in and out of their natural alignment indicating weakness and joint instability, causing chronic pain and a cycle of reinjury. These symptoms are often the result of failure to treat the injury properly from the outset and overicing.
Increasing circulation and blood supply to the damaged tissues is very important in treating chronic injuries because tendons and ligaments do not have an extensive direct supply of blood. That is why chronic injuries can be slow to heal. Increasing local circulation also prevents cold and dampness from penetrating the injured area, preventing pain and stiffness.
During the chronic stage it is very important to break up remaining accumulations of blood and fluids, and increase circulation and blood supply to the damaged tissues. By increasing circulation and blood flow in the foot, then pain and stiffness is relieved, and the tendons and ligaments can strengthen to restore stability.
CHRONIC STAGE TREATMENT:
1. Massage your foot with Chronic Sinew Liniment to relieve pain and stiffness, strongly stimulate circulation and blood flow to damaged tissues, and promote the healing of overstretched tendons and ligaments. The Sinew Relaxing Soak can be used in-between applications.
2. Soak your foot with the Sinew Relaxing Soak to relax muscles and tendons that are in spasm, ease joint pain and stiffness, and improve range of motion. The Sinew Relaxing Soak is particularly useful if you feel restricted mobility in your foot. Chronic Sinew Liniment can be used in-between applications.
3. The Sinew Sports Massage Oil is recommended for use before and after exercise, sports and strenuous activity. It warms and stimulates your muscles, increases circulation and relieves tightness, hence improving your performance and helping to prevent injury.
