Debunking the Top 4 Tendonitis Myths
As podiatrists, we see patients every day who have accidentally made their tendonitis worse by following old locker-room myths. Treating a damaged tendon the same way you treat a bruised muscle is a recipe for a rupture…and that requires surgery.
To help you stop the pain and get back on your feet, Fulshear Foot & Ankle wrote the following blog. Read on to learn the truth behind the myths, what really works, and more.
Myth 1: “It’s just sore muscles. I can walk it off.”
The Truth: Muscles and tendons are entirely different structures.
- Muscles have a rich blood supply and recover from soreness in 24 to 48 hours.
- Tendons, like the Achilles or the Posterior Tibial tendon, have poor blood flow.
- If your ankle or heel throbs fiercely for more than 72 hours, it is not muscle fatigue; it is micro-tearing in the tendon.
- Walking on a torn tendon does not “loosen it up.” It only deepens the tears and prolongs the inflammation!
Myth 2: “Rest and ice will eventually cure it.”
The Truth: R.I.C.E. (Rest, Ice, Compression, Elevation) is fantastic for the first 48 hours to calm acute swelling. But if your pain has lingered for weeks, ice is no longer the answer.
- Chronic tendonitis (known as Tendinosis) represents stalled healing. Your body has essentially given up on repairing the tissue.
- Ice puts out the initial fire, but long-term healing requires increased blood flow. Our sports medicine experts use a combined approach to jumpstart healing before the problem gets worse, tailoring treatments to your specific needs.
Myth 3: “Cortisone shots are the ultimate fix.”
The Truth: A steroid injection will absolutely mask the pain, but it does not repair the damaged collagen fibers.
- In fact, repeated cortisone shots directly into a weight-bearing tendon can actually weaken and degenerate the tissue, increasing your risk of a tendon rupture, which requires surgery to fix.
- Today, our sports medicine protocols focus on regenerative, structural healing rather than just numbing your body’s alarm bells.
Myth 4: “Going barefoot or wearing flat shoes is a ‘natural’ cure.”
The Truth: If you have Achilles tendonitis or plantar fasciitis, walking barefoot or in zero-drop, flat shoes is one of the worst things you can do.
- When your heel drops entirely to the floor, it pulls the Achilles and plantar fascia completely taut, stretching the injured fibers to their breaking point.
- To heal, the tendon needs slack. We utilize slight heel lifts and Custom Orthotics to correct overpronation and mechanically take the tension off the tendon so it can finally rest.
Skip the Myths and Protect Your Mobility!
Don’t let bad advice keep you benched this season. If you have a burning, stiff, or throbbing pain in your ankle or heel that won’t fade, let the experts step in.
Fulshear Foot & Ankle, led by board-certified podiatrists Dr. Yumna Siddiqui and Dr. Kunal Amin, provides comprehensive, patient-focused podiatric care in Fulshear, TX. We treat a wide spectrum of foot and ankle conditions for patients of all ages, covering everything from routine foot care to advanced surgical procedures. New patients are always welcome! Contact us today to schedule an appointment.
