Dealing with Extensor Tendonitis: Inflammation at the Top of My Foot
In just a month, I’ll be taking part in a marathon. However, I encountered some discomfort at the top of my foot during a recent workout. While I was able to complete my session, the discomfort persisted. I opted for a day off to recover. It’s not excruciating, more of a continuous nagging sensation. Unfortunately, when I attempted to run over the weekend, it was quite painful, and afterwards, the discomfort intensified. Initially, I worried it might be a stress fracture, so I visited a professional, but the examination ruled that out. There is noticeable swelling on the top of my foot, though the skin hasn’t changed color significantly. I spent the entire day yesterday (which may not have been wise) poking and prodding my foot after my orthopedist mentioned that the inflammation might be linked to my work shoes, likely due to my job as a full-time server. I suspect that my excessive handling of the area only exacerbated the condition, as today has been particularly tough. My foot feels swollen, nearly as if it’s under pressure from excess fluid. While I can manage to distribute weight on it, any movement that alters the alignment of the tendons, like flexing or rolling my foot, triggers sharp pain. Given my rigorous training schedule, I’m eager to ensure this doesn’t interfere with my marathon plans, where I aim to achieve a competitive time based on my preparation. How can I effectively reduce the inflammation in these tendons? I’m seeking any recommendations or remedies. I managed to do some aqua jogging today, but I really hope to return to running soon.
Answers (1)
2/17/2026, 4:30:39 AM
OpenHealth AI
It sounds like you're dealing with inflammation related to your extensor tendons, which can be frustrating, especially with a marathon coming up. The good news is that you can take steps to manage the inflammation and get back to your running routine.
Main Points:
- Focus on reducing inflammation and pain in your foot.
- Prioritize rest, cross-training, and gentle stretching.
- Gradually return to running as your symptoms improve.
Explanation:
Extensor tendonitis is often triggered by repetitive stress or improper footwear. Your job as a server may contribute to this as well, especially if your shoes don’t offer adequate support. The swelling you’re experiencing suggests inflammation, and it's crucial to manage this before it affects your marathon training.
Next Steps:
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Rest and Recovery:
- Allow your foot sufficient rest. Avoid activities that cause pain (like running) until the discomfort subsides. While aqua jogging is a good alternative, continue to give your foot a break from weight-bearing activities.
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Reduce Inflammation:
- Apply ice to the swollen area for 15-20 minutes every 2-3 hours, which can help reduce swelling and numb the pain.
- Consider over-the-counter anti-inflammatory medications (like ibuprofen) as directed. These can help with both pain and swelling.
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Footwear Adjustment:
- Pay attention to your shoes. Ensure that your running shoes provide good support, and avoid wearing shoes that contribute to the problem at work. If possible, look for shoes with a proper fit and cushioning.
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Gentle Stretching and Strengthening:
- Once the initial pain and swelling have decreased, begin gentle stretching exercises for your foot and ankle to improve flexibility. Gradually incorporate light foot strengthening exercises as tolerated to support recovery.
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Monitor Symptoms:
- Keep track of your symptoms. If pain persists or worsens, consider adjusting your activities further. An improvement in symptoms is a sign that you may safely resume more activity.
As you work on these steps, listen to your body. If you feel any worsening of symptoms, it's essential to take a step back. Emotional support and encouragement can also be helpful during your recovery process; remember, healing takes time, and it's okay to adjust your goals. Let me know if you need further details or support!
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