Survival Guide: Feet Injuries and How to Treat Them

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Minor foot injuries usually heal on their own after a few days or weeks, but some injuries may be more serious; thus may need more attention. Consulting a doctor or calling help from a foot injury specialist is certainly the most appropriate thing to do upon realizing the major problem your foot injury may progress to. Moreover, it is ideal to make first aid measures and personal treatment, especially when you are in the wild and away from any medical help. The following are the some of the most common feet injuries and the treatment you might use.


Sesamoiditis is a kind of foot ailment, wherein the sesamoid bones are inflamed. It is very common in people who constantly engage in physical activities such as dancing or running. The ailment affects the forefoot, the ball of the foot, and the medial side.

Wearing cushion-soled shoes with contact inserts is highly recommended. Wrapping ice in a towel around your inflamed feet will help reduce pain and swelling as it slows down the flow of blood. Also, one with the ailment should rest his feet from any foot activity.

Turf Toe

Turf toe is a big toe joint sprain caused by the upward over-bending of the big toes. Pain is usually at the base of the big toe.

Treatment for turf toe is determined by the severity of the injury.  Minor sprain can be treated with RICE Therapy. Positioning the toe plantar-flexed will help prevent further hyper-extension of feet. Mild to moderate turf toe may require a few days of foot rest, while severe sprains may take 6 weeks of relative rest.

Moreover, for severe sprain, wearing protective total heel inserts with prefabricated arch supports may be a necessity. Stretching and mild, easy exercises may be of good help for faster healing.

Posterior Tibial Tendonitis

Posterior tibial tendonitis is a very common inflammation problem in foot and ankle. Posterior tibial tendonitis may cause stiffness in the ankle, visible inflammation along the tendon, popping sensation, and pain in the foot as a whole.

Rest and reduction of foot stress should be at utmost priority. Wearing supportive shoes and custom-made orthotics can give extra arch support. Calf stretching regimen can also be a good idea. This regimen includes 30 seconds of standing with calf stretched against a wall as knees are straight and another 30 seconds of standing with calf stretched as knees are bent. This is done twice a day.

Jones fracture

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Jones fracture refers to the fracture in the junction of meta-diaphyseal in the fifth metatarsal. The fracture is at the base of the bone in the fifth metatarsal (the bone connected to the pinky toe) at the junction of the metaphyseal-diaphyseal.

Treatment depends on the fracture type. An extra-articular tuberosity fracture heals very quickly with the help of walking boots or hard-soled shoes for 2-3 weeks. Nondisplaced diaphyseal fractures are a little bit more severe than the latter fracture type. Wearing non–weight-bearing boots for about 8 weeks,,followed by a radiographic assessment is the most ideal initial measure.

Morton neuroma

Morton neuroma is the thickening of nerve tissues. Having this kind of foot injury is like walking on a marble. Pain usually persists in the ball of your foot, but the neuroma most commonly develops between the third and the fourth toes, where trauma, irritation, and excessive pressure are most exposed in.

Conservative treatment is a very common medical method for this ailment. It is designed to alleviate pain while allowing the person to continue necessary activity at the same time.

Application of felt pad under the affected area may reduce pain and inflammation. Corticosteroid can be effective in relieving the diameter of impinged nerve branch. Podiatric consultation will also be necessary for safe and appropriate shoe fitting.

Metatarsal stress fractures

Although its name can somehow be associated with Jones fracture, Metatarsal stress fracture refers to a very different ailment. Metatarsal stress fracture is a bone hairline break, caused by recurring stress from overuse.

Training programs involving non-weight-bearing activities like stationary cycling or swimming should be a routine. Conservative therapy of rest, cold compress, anti-inflammatory medications, and cessation of activity is implemented.

When you encounter any of these foot injuries while in the wild, it is best that you take a rest for a while before resuming your exploration.

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