Tendon Problems in the Foot: What’s Causing That Aching or Swelling?

If your foot has been aching, swelling up, or feeling stiff—especially around the arch or ankle—it could be a tendon issue.

Tendons are strong, rope-like tissues that connect muscles to bones. They help your foot move, stretch, and stay stable. But when a tendon gets irritated, inflamed, or injured, it can cause all sorts of problems—especially when you're on your feet a lot.

At The Foot & Lower Limb Clinic, we see many patients with tendon-related pain. The good news? Most of the time, tendon issues can be treated successfully—with the right approach.

What Does Tendon Pain Feel Like?

Tendon problems don’t always show up right away. They often creep in slowly, then get worse over time.

Here are some common signs to watch for:

• A dull ache that lingers after walking or standing

• Swelling or puffiness around the ankle or arch

• Pain when pressing on the inside or back of the foot

• Stiffness first thing in the morning or after resting

• Difficulty rising up onto your toes

• A feeling of weakness or instability in your foot or ankle

If any of these sound familiar, it’s worth looking into—especially if the pain isn’t going away.

Common Tendon Issues in the Foot

There are several key tendons in the foot, and each can cause its own problems. Here are a few we see often:

🔸 Posterior Tibial Tendon Dysfunction (PTTD)

This tendon supports your arch. When it’s damaged, the arch can start to collapse—leading to flatfoot and pain along the inside of the ankle.

🔸 Achilles Tendonitis

Pain and swelling at the back of your heel? It could be the Achilles tendon. This issue is common in both active people and those who suddenly increase their activity levels.

🔸 Peroneal Tendonitis

This usually causes pain on the outside of the ankle or foot and often happens after repeated ankle sprains or long walks on uneven surfaces.

🔸 Flexor or Extensor Tendon Issues

These tendons help move your toes and control how your foot works. They can become inflamed with overuse, poor footwear, or if you’re compensating for another injury.

What Causes Tendon Problems?

Tendons are tough, but they’re not invincible. Some common causes of tendon pain in the foot include:

• Overuse – too much walking, running, or standing

• Unsupportive shoes – like worn-out trainers or flat sandals

• Sudden increase in activity – especially without proper warm-up

• Previous injuries – like ankle sprains or fractures

• Flat feet or high arches – which affect how tendons work

• Ageing – tendons lose strength and flexibility over time

What Can You Do to Help?

If you catch tendon problems early, they’re often easier to treat. Here are some steps that may help:

✔️ Rest and Modify Activity

Give your foot time to heal by avoiding long walks or high-impact exercise. Switch to low-impact activities for a while.

✔️ Ice and Elevation

Applying ice and raising your foot can reduce swelling and discomfort.

✔️ Supportive Footwear or Orthotics

Wearing shoes with proper arch support—and possibly custom insoles—can ease pressure on the tendon.

✔️ Strengthening and Stretching

Gentle exercises can improve tendon strength and flexibility. These should be done carefully and with guidance if pain is present.

✔️ Hands-On Treatment

At our clinic, we offer tailored treatments like laser therapy, soft tissue work, and rehabilitation exercises to reduce pain and support healing.

When to Get Professional Help

If the pain has lasted more than a couple of weeks, or it’s getting worse instead of better, it’s time to get your foot checked.

We use 3D gait analysis, strength testing, and hands-on assessments to understand exactly what’s going on—so we can create a personalised treatment plan that helps you move comfortably again.

Don't Let Tendon Pain Slow You Down

Tendon problems can be frustrating—but they don’t have to become long-term. With the right care, your foot can heal, strengthen, and get back to doing what it’s meant to do.