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INJURY DATA
PLANTAR NERVE ENTRAPMENT
Plantar nerve entrapment is when branches of the posterior tibial nerve become trapped. It is caused by excessive pronation of the foot (having a flat foot).
Average recovery time -
6 to 12 weeks
Likelihood of reoccurrence -
High
Digital illustration of plantar nerve entrapment generated by EVE.
The tibial nerve is the largest nerve in the ankle, it runs into the heel and the sole of the foot. This nerve splits into the medial (inside) and lateral (outside) plantar nerve after it has passed through the tarsal tunnel which is just below the medial malleolus (bony bit on the inside of your ankle). When these nerves are trapped or compressed it causes pain, numbness and tingling.
Nerves can be pinched between bone, ligaments and other connective tissues. It can be made worse by wearing tight shoes or while doing activities that put pressure on the nerves like running or jumping. People who have flat feet or over pronate are at higher risk of have plantar nerve entrapment as they put a large amount of pressure on the inside of the foot where the nerve exits the tarsal tunnel.
Lateral Plantar Nerve Entrapment
The lateral plantar nerve passes the inner side of the heel and under the foot, it innervates (supplies with nerves) the two outside toes. It can be compressed between the abductor hallucis and quadratus planus muscle.
Medial Plantar Nerve Entrapment or Jogger's Foot
The medial plantar nerve innervates the middle three toes and is bigger than the lateral plantar nerve. The nerve can be compressed in the mid-foot, close to the bottom of the arch or at the tarsal tunnel.
Signs & SYMPTOMs
Constant pain in the foot
Tenderness
Pain radiating into the lower heel and the inner ankle area
A burning sensation under the affected heel
Pain at rest
Tingling
Pain when stretching, standing and performing physical activities
If you believe you have symptoms of plantar nerve entrapment please seek guidance from a medical professional! - EVE
Additional illustrations.
Above shows an expected VAS (pain) score for this injury as calculated by EVE.
sports
This injury is commonly seen in sports such as...
- Gymnasts
- Running
- Ballet
- Long distance running
treatment & prevention
Follow these steps to treat this injury....
Extra information
Ice is most effective within the first 72 hours of injury; however, it may slow down initial healing.
Get in touch with a sports therapist to assist with your injury rehabilitation journey.
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Follow these steps to prevent this injury....
DOs
Warm up throughly before commencing any exercise
Cool down completely after engaging in vigorous activities
Add strength training to your workout, specifically targeting your lower limbs
Improve your flexibility in this area by stretching your ankle and foot
Ensure proper fitting shoes that provide adequate support for your feet; consider using insoles if needed.
Replace your footwear when they show signs of wear and tear
Exercise on soft ground if possible
Switch to low impact exercises such as yoga, walking, biking or swimming during the healing process
Incorporate regular breaks in activities that put significant strain in the area and allow adequate rest between sessions
Visit EVE's Top Tips to prevent injury page!
(link below)
DON'Ts
Restrict your sporting activities until fully healed
Limit the use of high-heels and ill fitting shoes shoes
Avoid running on uneven surfaces
Minimise strenuous use and repetitive movements of the affected area - take regular breaks if unavoidable
Avoid increasing your activity levels too rapidly
Refrain from doing high impact activities for prolonged periods
Don’t lace shoes too tight
Visit EVE's Top Tips to prevent injury page!
(link below)
The information provided is not intended to be a substitute for medical advice, diagnosis or treatment.