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Foot injuries inside of foot,foot muscles pain heel,treating a blistering sunburn - 2016 Feature

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It seems that every time I train for a marathon and my mileage gets up to 35-40 miles per week, there is a spot on the inside of my left foot that starts to nag me. It turns out that the problem, like most running injuries, results from an imbalance and several weak spots through my hips, glutes, and psoas muscles.  This causes a chain reaction all the way down to my foot, causing some inflammation.
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Ankle fractures and strains are very common injuries because the ankle needs to support the entire weight of the human body. Most ankle injuries involve a sudden twist and possible overstretch or strain of a muscle or tendon. The majority of ankle injuries treated today are inversion injuries which means the foot will twist inward causing damage to the outside of the foot. Everyone is at risk for ankle injuries whether they are an athlete or just engaging in normal activity. This area is home to four unique layers of muscles that work together to provide movement and shock absorption as they support the joints and arches of the foot during weight bearing and walking.
In the event that motion becomes restricted in the this area, the foot will become unable to fully load the big toe in preparation for push off. On the inside of the ankle, you will find the second long tendon that we'll talking about- the posterior tib.
The PF starts on the heel bone (calcaneous) and then moves up to the ball of the foot and toes (also known as the heads of the metatarsals, one for each toe). When using the foam roller or frozen water bottle on the bottom of the foot, break the area down into three vertical sections- 1) one from the bottom of the little toe to the heel, 2) one from the bottom of the big toe to the heel, and 3) everything in between to the heel.

Once you have warmed up the foot with the foam roller you are ready to move onto the deeper techniques of cross friction and trigger point.
Injuries to the medial ligaments of the inside of the foot are less common but are caused by the foot twisting outward. During normal gait, the foot lands on the outside of the heel and must then absorb and transmit that force to the inside of the foot to allow for push off from the big toe.
Over time this will lead to compensation and rotation of the lower leg and ankle to allow the foot to fully flatten to the ground during full weight bearing.
This tendon runs from deep in the calf, down behind the inner ankle bone (medial malleoulus) and behind the navicular bone before it also wraps underneath the arch of the foot. It is a thick connective tissue that supports the arch of the foot to provide support during weight bearing. The posterior tib is responsible for pulling the foot in towards midline while the peroneal tendon pulls the foot out away from the body. He also taped my foot and ankle, which for a few hours afterwards felt so tight I thought my foot was going to go numb. A pain in the foot, after all, is not likely the result of something happening in your foot. If there is any disruption in this process (due to tight muscles for example), it is very common for the small structures of the foot to break down under the load of the body.
To find the navicular bone start on the inside of the big toe and trace your finger backwards along the bone (NOT the soft tissue of the arch; it's above the arch).
But I really do think it has helped as my foot has felt great for the past couple of days during my runs.

Some examples of injuries that can occur include plantar fasciitis, heel spurs, sesamoiditis, neuromas and bunions. If one muscle develops a contracture (chronic shortening of the muscle fibers) it will maintain the foot in a tilted position. As you get to the middle of the foot you should feel a small bump and the bone will drop off (become less superficial).
This small muscle controls the little toe and provides support to the outside of the foot during heel strike. This will allow you to get the three main muscle coming off of the heel and lengthen them all the way to where they insert at the ball of the foot under the toes. Moving up the foot you will then want to work on the peroneal tendon (#2) and the posterior tib tendon (#3).
The above 4 areas are common places to hit as well as directly in the middle of the foot for the plantar fascia.
This muscle is deep in the calf of the lower leg and runs down along the inner ankle before running the length of the foot to the tip of the big toe.

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