foot pain- ADVICE PLEASE

[sarah73]

Hi,
Im new to this forum, and am seeking some advice.
I joined a gym 4 weeks ago, and im really enjoying it, but unfotunatley last week ive injured my foot!!!
I think i done it on the stairmaster machine???
The pain is on the top middle part of my foot, and not underneath my foot.
The pain is not that bad at all, and i can walk on it fine, im pretty convinced its just a mild muscle strain, but any advice to what else it might be would be great!
The thing is, ive carried on going to the gym, but onlly keeping to machines like the bike and crosstrainer where my foot stays stationary.
Im desperate to start doing all other machines, but how long should i wait too start my full gym programme again?
Im really fed up!!!
Thanks for any advice x

[Heidi]

Hi Sarah,

You're probably right, either a muscle strain or more likely, a bit of tendon inflammation. Obviously I can't say for definate but it sounds likely.

Do you feel the pain at all day-to-day? If so ice it a couple of times a day and continue to rest from anything that causes pain.

have a look at this page for some more advice:

http://www.sportsinjuryclinic.net/cybertherapist/front/foot/extensor_tendons.htm

The muscle shown is not necessarily the one causing you problems, the extensors are a group of muscles which run over the front of the ankle and the top of the foot.

Once daily activities are pain free you can slowly integrate other machines at the gym, starting just 2-3 minutes at a time. If there's any pain go back and rest and ice again.

[sarah73]

Hi Heidi

Many thanks for the reply.
I think you are absoulutley right about it being more likely tendon inflammation.
I think if it was a muscle strain, it would hurt alot more!

Infact, the pain is so minimal, on a scale of 1 to 5, its definatley a low, low 5.
I know it would be very easy for me to go on all the excercise equipment, and it wouldnt hurt at all, but is it worth the risk, could i be doing more damage???

Its very frustrating going to the gym, and just sitting on that boring excercise bike for 25mins, then 20 mins on cross trainer, while only being able to do a very low resistence( this has been reccomended by staff at gym??)

I think its going to be a case of me having to be being patient!

Thanks

Sarah x

[Heidi]

Hi again,

Yes it would be doing more damage. Any pain means there is damage occurring!

If you don't get pain on the cross-trainer and bike, then slowly up the resistance. There is no reason why not.

Give it a couple more weeks, maybe visit a sports therapist or someone who can do you some massage to the lower leg to loosen any tight muscles and to the affected tendon to help healing and maybe some ultrasound would be good.

Regularly stretch the calf muscles (3 times a day!) and get a resistance band to perform resisted dorsiflexion (which will strengthen the extensor muscles in question).

Good luck!