• Recovering From Extensor Tendonitis

    Recovering from an injury is a process everyone wants to be made simple, and today, we’re here to do just that. If you’re recovering from Extensor Tendonitis, then we have everything you can do to try and make your recovery a smoother process. 

    We have a wide range of products to help with various other injuries too whilst you’re recovering. You could try out an orthopaedic pillow to help with back pain or a back support whilst you’re sitting down and recovering.

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    Extensor Tendonitis

    The extensor muscles are a group of muscles that can be found on the front part of your leg and ankle, with their tendons running down the top of the foot. They can also be found on the top part of your hands too, running from your arms and through your wrist.

    The main symptoms of Extensor Tendonitis are below, but it’s important to remember not everyone will experience the same or all of the symptoms, so if you’re worried, see a medical professional. If you think you have Extensor Tendonitis, you might experience:

    • Gradual onset of aching pain in the top of your foot, front of your ankle, wrist or top of your hand.
    • Pain that increases with activity.
    • Swelling around the top of the hand or foot.
    • Pain made worse by wearing shoes, especially if they’re too tight.
    • Gentle bruising around the top of the foot.
    • Tingling or numbness in the hand.
    • Swelling and head of the wrist area.

    Athlete holding their foot in a white sock

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    There are a few causes of Extensor Tendonitis and most of these can be helped immediately. Stopping smoking is a big way you can help avoid this injury or help it if you’re suffering from it. Some conditions can’t be helped, so management and recovery are key. You might suffer from Extensor Tendonitis if you have one of the following…

    • Old age.
    • Being overweight.
    • Being diabetic.
    • Inflammatory conditions (such as rheumatoid arthritis)
    • Having a weakness or tightness in the calf muscles around your feet or hands.
    • Wearing shoes that don’t fit properly, especially shoes that are too tight.
    • Spending too much time standing or walking.
    • A lack of recovery between exercise training and activities.
    • Prolonged use of oral corticosteroids.
    • Smoking.
    • Previous foot, hand, ankle or wrist surgery or trauma.

    If you think you’ve damaged your extensor tendons, it’s important you see a Doctor. They can advise you on the best course of action to take which will differ for each person depending on age, weight, medication and conditions you suffer from already.

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    If you think you’re suffering from Extensor Tendonitis after reading this and you’re off to see a doctor, then here are some things your doctor might ask you to do to be able to diagnose you with Extensor Tendonitis.

    • Flex your foot downwards, then pull your toes up whilst you resist.
    • You’ll be asked about your symptoms, so remember to tell them everything!
    • Go for an X-ray – this is only if they suspect a fracture or break to the bone.
    • Go for an MRI – this again, is only if they suspect further damage they can’t diagnose.

    There will likely be other things your doctor asks you to do during your appointment depending on your overall health condition and age.

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    How To Aid Recovery

    If you have Extensor Tendonitis, there are a few things you can do to help aid your recovery process. It’s important to remember not to rush any form of recovery and to listen to your body. Pushing yourself will only cause further damage.

    The general recovery time takes between 3 months to a year. Your symptoms should at least improve by the 3-month mark if you listen to the advice of your doctor and you don’t overdo activities.

    Here are some great ways to aid your recovery:

    • Rest
    • Ice pack
    • Gentle exercises
    • Anti-inflammatory medication
    • Adding insoles to your shoes
    • Physical therapy

    You can also change how you tie your shoe laces, however, shoe laces should be avoided if it’s possible to avoid further injury. You may also be given a steroid injection if your pain isn’t going away even after taking normal pain medication.

    Woman in the gym tying her shoes

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    What To Avoid

    Since this is all about aiding recovery, there are some key things you should also avoid if you’re wanting to aid the recovery process. It’s important you look after yourself and let your body heal in the time it needs. Try to avoid:

    • Wearing hard, flat or unsupported shoes.
    • Listen to the pain, if it’s too much, then stop what you’re doing.
    • Stretching makes it worse, especially if you’re suffering from a severe form of Extensor Tendonitis.
    • Too much movement such as long walks can cause stiffness and pain.
    • Ankle or foot braces, although these are great for other injuries, stop wearing on during recovery. Instead, grab yourself a new brace for afterwards!

    Again, there will likely be other things you’re told to avoid doing by your doctor, it’s important to listen to them to ensure your injury isn’t made worse.


    Now you’re all clued up on Extensor Tendonitis, you should be able to help yourself recover. Soon enough, you’ll be back to your old self, enjoying your normal everyday activities, pain-free!

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