Over pronation of the feet

Over Pronation Explained
Over pronation is where the foot rolls in too much causing injury.

Plantar fascia arch support taping

Foot arch taping
A simple taping technique can relieve pain and help healing.

Cold therapy
Learn everything you need to know about Cold therapy or cryotherapy.

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Abductor Hallucis Strain

Abductor hallucis muscleThe abductor hallucis muscle lies along the inside of the foot and runs from the heel bone inserting onto the side of the big toe.

Abductor hallucis strain symptoms

The abductor hallucis muscle bends abducts or moves sideways the big toe and supports the inside arch of the foot. Symptoms of a muscle strain include pain along the inside arch of the foot with more pain and tenderness when pressing into the sole of the foot along the length of the muscle. Many athletes with an abductor hallucis strain tend to over pronate where their feet roll in too much during the gait cycle.

Treatment of abductor hallucis strains

Rest is important. Continuing to train on an injured foot will only make the injury worse or delay the healing process. For a mild strain it may only need a few days rest or change of training activity for example substituting cycling or swimming for running until the pain has gone.

Apply cold therapy or ice as soon as possible. Ice can be applied for 10 minutes every hour initially for the first few hours reducing frequency as pain and swelling goes down to 2 or 3 times per day. Taping the arch of the foot can help reduce the stress on the injured muscle allowing the foot to rest more easily. If over-pronation or other biomechanical factors are an issue then orthotic type insoles can help support the foot long term.

A doctor or sports injury professional can confirm the diagnosis and may prescribe anti inflammatory medication such as ibuprofen. Always check with a doctor before taking medication. Electrotherapy such as ultrasound to help with pain and inflammation and after the initial acute stage deep tissue sports massage may be of benefit. This may be after 48 hours or up to a week or more depending on how bad the muscle strain is.

Once pain allows a full rehabilitation program of stretching and strengthening exercises is important. Stretches for the plantar fascia under the foot as well as the calf muscles are important.

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