Most of the foot injuries we see at Wasatch Foot & Ankle Institute fall into four categories: sprains and strains, fractures, plantar fasciitis, and Achilles tendinitis. Each has its own set of causes and symptoms, but they share a common thread — the sooner you recognize what's going on, the sooner you can get back on your feet.
Your feet absorb an enormous amount of stress every day, whether you're a competitive runner, a weekend hiker, or simply on your feet at work. Understanding the most common injuries can help you know when a little rest will do the trick, and when it's time to have a podiatrist take a closer look.
Sprains and strains
A sprain occurs when a ligament — the tissue connecting bone to bone — is stretched or torn. A strain occurs when a muscle or tendon is stretched or torn. Both are common in the foot and ankle and often result from running, jumping, or walking on uneven surfaces that force the joint beyond its normal range of motion.
Typical symptoms include pain, swelling, and difficulty walking or bearing weight on the affected foot. Mild sprains and strains often improve with rest, ice, compression, and elevation, but more significant ones can involve torn ligaments that need professional evaluation — particularly if you have ongoing ankle instability after the initial injury heals.
Fractures
Foot fractures can develop from a single traumatic event, like a fall or direct blow, or from repeated stress over time, as with stress fractures and hairline fractures common in runners and athletes. Symptoms mirror those of a sprain — pain, swelling, and difficulty bearing weight — which is one reason fractures are sometimes mistaken for a simple sprain and go untreated.
Because an untreated fracture can heal improperly and lead to long-term problems, any foot injury with significant swelling, bruising, or an inability to bear weight should be evaluated, often with imaging such as an X-ray. Learn more about specific fracture types, including toe and metatarsal fractures and fifth metatarsal fractures.
Plantar fasciitis
Plantar fasciitis is inflammation of the plantar fascia, the band of tissue that runs along the bottom of the foot. It's commonly caused by overuse, flat feet, or unsupportive footwear, and typically produces pain in the heel or arch — often worst with the first steps in the morning. For a deeper look at causes, symptoms, and treatment, see our full guide to plantar fasciitis.
Achilles tendinitis
Achilles tendinitis is inflammation of the tendon that connects the calf muscles to the heel bone. It causes pain, stiffness, and swelling in the back of the ankle, and tends to flare with activities that repeatedly load the calf and heel, such as running or jumping. Left untreated, it can progress and increase the risk of a more serious tendon injury. Read more in our guide to Achilles tendonitis.
How to prevent common foot injuries
While not every injury can be avoided, a few consistent habits meaningfully lower your risk:
- Wear supportive footwear appropriate for your activity, and replace worn-out shoes regularly
- Stretch before exercise to prepare muscles and tendons for activity
- Increase activity gradually rather than ramping up intensity or distance too quickly
- Listen to your body and seek medical attention when pain persists instead of pushing through it
When to see a podiatrist
See a podiatrist if pain, swelling, or difficulty walking lasts more than a few days, if you can't bear weight on the foot at all, or if symptoms keep returning despite rest and home care. Getting an accurate diagnosis early makes treatment simpler and recovery faster. You can request an appointment at either of our Northern Utah offices.
Medically reviewed by the physicians at Wasatch Foot & Ankle Institute. Our board-certified, fellowship-trained podiatrists provide foot and ankle care in Farmington and South Ogden, Utah. This article is for general education and is not a substitute for an in-person evaluation.