Pain in the ankle
Ankle pain can often be linked to direct trauma or miscarriage over a long period of time. Ankle pain is a nuisance that affects both everyday and sports people. It is important to distinguish between having acute pain in the ankle and having chronic pain in the ankle.
Scroll below for to watch two great training videos with exercises which can help you get better ankle stability.
VIDEO: 6 Exercises against Plantar Fascitis and Ankle Pain
This exercise program is perhaps dedicated to those with plantar fascitis - but they are actually perfect for those with ankle pain. The plantar fascia is the tendon plate under the foot. If this is stronger and can withstand more, then it can directly relieve tendons and ligaments in your ankles. The exercises strengthen both feet and ankles.
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VIDEO: 10 Strength Exercises for the Hips (and Ankles!)
Stronger hips mean less congestion on feet and ankles. It's because your hips are extremely important when it comes to cushioning the impact when walking, jogging or running.
These ten strength exercises strengthen your hips and give you a distinctly improved ankle function. Click below.
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Common causes of ankle pain
Some of the most common causes of ankle pain are overcoating, tendon injuries, myalgia, but it may also be due to referred foot or leg pain, as well as lack of ankle movement - especially the talocrural joint, which is the joint that allows you to tilt up and down the foot (dorsal and plantar flexion).
The foot and ankle consist of many small legs and joints. To have optimal function, the movement of the joints must also be good. Locking between these small legs can in some cases cause stress loads that can cause problems further up such as in the knee, hip or lower back. Treatment will often consist of restoring good movement of the joints and resolving tension in the muscles.
RELATED PRODUCT / SELF-HELP: - Compression sock
Compression socks can contribute to increased blood circulation in those affected by ankle injuries and problems. This can contribute to faster healing and can also work preventively.
Click on the image to read more about it if desired.
In the case of acute ankle injuries, it is important to exclude more serious differential diagnoses, such as fibula fracture, metatarsal fracture, sinus rupture and peroneal dislocation. The reason why it is important to exclude these is that these diagnoses require early immobilization and in some cases surgery.
A chiropractor has a referral right and can request imaging diagnostics where necessary. In the case of x-ray requisitions, the patient is usually given an hour of the day. It is recommended that such injuries be quickly investigated.
Acute ankle injuries - you do this yourself:
- Relieve the ankle.
- Put it high.
- Cool it down. (Also read: How often and for how long should I freeze a sprained ankle?)
- Have the problem investigated by qualified professionals.
When you freeze / cool your ankle, you use 15 minutes on, then 45 minutes off - before cooling down again. It is important to avoid frostbite, so place a towel or similar around the object you are using to cool the damaged area.
Definitions
Talocrural clause: A synovial joint formed by the articulation between the tibia and fibula of the talus. The main movements of the joint are dorsal flexion and plantar flexion.
Some common causes and diagnoses of ankle pain
Here is a list of various causes and diagnoses that can cause ankle pain.
Achilles bursitis (Achilles tendon mucosa)
Achilles tendinopathy
ankle injury
Arthritis (inflamed joint)
Osteoarthritis (the pain depends on which joints are affected)
bone fragments
Inflammation of the ankle (can cause local swelling, reddish skin, heat and pressure loss)
Bursitis / mucosal inflammation
Broken ankle
Diabetic neuropathy
Poor blood circulation
Bad footwear / shoes
Sprained ankle
arthritis
The deformity of Haglund (can cause pain on the underside of the foot blade, at the very back of the heel and at the back of the heel)
Heel spurs (causes pain in the underside of the foot blade, usually just in front of the heel)
Ankle infection
ligaments Injury
Lumbar prolapse (lumbar disc disorder)
nerve Disorders
sprains
Overweight
Peripheral neuropathy
Plantar fascite (causes pain in the foot leaf, along the plantar fascia from the protrusion of the heel)
Flat foot / pes planus (not synonymous with pain but may be a contributing cause)
tendon tear
tendon Injury
Severe disease
Sinus tarsi syndrome (causes characteristic pain on the outside of the foot between the heel and the talus)
Spinal stenosis
Spondylistesis
Tarsal tunnel syndrome aka Tarsal tunnel syndrome (usually causes quite intense pain on the inside of the foot, heel)
tendinitis
Tendinosis
rheumatism (the pain depends on which joints are affected)
Less common causes and less frequent diagnoses of ankle pain
Serious infection
Cancer
MR image of the ankle
Normal MRI image of ankle - Photo Wikimedia
Description of MR image: Here we see an MRI image of the ankle. In the picture we see extensor hallucis longus, talocalcaneonavicular joint, extensor hallucis brevis, cuneonavicular joint, fibularis longus, flexor digitorum longs, tibialis anterior, flexor hallucis longus, ankle joint, calcaneus, transverse tarsal joint and plantar calcaneonavicular ligament.
X-ray of ankle
Normal x-ray of the ankle - lateral angle - Photo IMAI
Description of the radiograph
Here we see a radiograph of an ankle at a lateral angle (side view). In the picture we see outer tibia (fibula), subtalar joint, talocalcaneal joint, calcaneus, calcaneus tuberositas, cuboid, calcaneocuboid joint, medial cuneiform, cuneonavicular joint, navicularis, talocalcaneonavicular joint, head of talus, tarsal sinus, neck of talus , lateral malleolus, medial malleolus, ankle joint and tibia (inner tibia).
CT of ankle
Explanation of CT imaging: This is a CT scan taken after a snowboarder injured his ankle after falling. In the picture we can see clear damage.
The injuries are of such a nature that they would most likely have to be operated immediately to avoid lasting injuries.
Diagnostic ultrasound examination of ankle
A diagnostic ultrasound image of the ankle after an inversion coating.
The image shows a posteriomedial impingement (POMI) that often occurs secondary to inversion overlay. This injury occurs due to the deep posterior fibers of the deltoid ligament being forcefully compressed in between the medial wall of the talus and the medial malleolus (the bone in the inside of the ankle).
Treatment at Ankle Pain
Here is a list of common treatments used for ankle pain.
Physiotherapy
Laser treatment (performed by a publicly licensed clinician)
Modern chiropractic
rehabilitation Training
Tendon Tissue Tool (IASTM)
Shockwave Therapy (performed by a publicly licensed clinician)
Chiropractic treatment: Research and studies
An RCT (López-Rodríguez et al 2007) - also known as a randomized controlled trial - examined the effect of talocrural joint manipulation in 52 field hockey players diagnosed with grade II ankle sprain.
The conclusion was positive and showed that the manipulation led to a more correct distribution of biomechanical forces through the foot and ankle - which in turn leads to improved function and shorter healing time.
Another study (Pellow et al 2001) also showed a statistically significant improvement in pain and decreased function of extremity manipulation of the ankle joint at grade I and grade II ankle sprains.
Exercises, training and ergonomics at Pain in the Ankle
An expert in muscle and skeletal disorders can, based on your diagnosis, inform you of the ergonomic considerations you need to take to prevent further damage, thus ensuring the fastest possible healing time.
After the acute part of the pain is over, in most cases you will also be assigned home exercises that also help to reduce the chance of relapse. In chronic ailments, it is necessary to go through the motor movements you do in everyday life, in order to weed out the cause of your pain occurring time and again.
Also read: - 5 Exercises against Heel Spurs
Self-treatment: What can I do even for ankle pain?
1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the body and aching muscles.
2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:
3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.
4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.
5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).
Recommended products for pain relief in ankle pain
Biofreeze (Cold / cryotherapy)
References:
- NHI - Norwegian Health Informatics.
- NAMF - Norwegian Occupational Medical Association
- López-Rodríguez S, Fernandez de-Las-Peñas C, Alburquerque-Sendín F, Rodríguez-Blanco C, Palomeque-del-Cerro L. Immediate effects of manipulation of the talocrural joint on stabilometry and baropodometry in patients with ankle sprain. J Manipulative Physiol Ther. 2007 Mar-Apr; 30 (3): 186-92.
- Pellow JE, Brantingham JW. The efficacy of adjusting the ankle in the treatment of subacute and chronic grade I and grade II ankle inversion sprains. J Manipulative Physiol Ther. 2001 Jan; 24 (1): 17-24.
- Punnett, L. et al. A Conceptual Framework for Integrating Workplace Health Promotion and Occupational Ergonomics Programs. Public Health Rep. , 2009; 124 (Suppl 1): 16–25.
Frequently Asked Questions About Ankle Pain
What are common causes of sore ankle?
Some of the most common causes of ankle pain are overcoating, tendon injuries, but it may also be due to referred foot or leg pain, as well as lack of ankle movement - especially the talocrural joint which is the joint that allows you to tilt up and down on the foot (dorsal and plantar flexion).
Related questions with the same answer: "Why do you get pain in the ankles ?," Why do you get pain in the ankle joint? "," Why do I have pain when I move my ankle? "," Why can you get discomfort in the ankle? "
Has ankle pain on the outside of the ankle after incorrect loading. What could it be?
It sounds like you are describing a cover or more specifically an inversion cover there - this can cause the ligaments or tendons on the outside of the ankle to be stretched so that they become irritated or injured. It can also lead to partial or complete tear / rupture.
Why did I hurt both my ankle and leg?
Several of the muscles of the leg attach to the foot and ankle, naturally enough. Depending on where you hurt your leg, there may also be pain due to malfunction of the muscles, tendons or joints. Referred pain in the ankle and leg can also come from the back, when called sciatica.
What should be done in acute ankle pain?
If reference is made to a sports injury, such as an overdrive or the like, then you should follow the RICE protocol first (rest, ice, compression, elevation) - then have the injury evaluated. Here You can read about how long and how often you should ice down a sprained ankle.
Had a stab at the back of the ankle for many years. What should be done?
If you have had a problem for several years, it has become chronic - and thus often difficult to treat. Stinging in the back of the ankle, for example against the Achilles tendon, may be due to Achilles tendinopathy, a condition in which gradual misuse over several years has led to a thickening of the Achilles tendon.
Such Achilles tendinopathy can be treated with instrument-assisted soft tissue therapy (IABVB - graston), laser, pressure wave or muscular treatment such as massage. Sole adjustment can also be a treatment option for long-term aches / ankles / feet ailments.
What can be done with the sore ankle and tight achilles? What types of treatments should I use?
If you have a sore ankle and tighten the Achilles tendons, you are almost guaranteed too for tight leg muscles. Pain and pain in the ankle is usually caused by overloading in relation to what the associated muscles and tendons are capable of handling. Maybe you have increased the amount of exercise too quickly or started jogging more?
There are several treatment methods for the problem you mention, including massage / muscle work against leg muscles, foot care, instrumental soft tissue treatment (graston instrument), joint mobilization of the ankle joint and / or pressure wave treatment if there is any indication.
The treatment given depends on what one finds out during the actual diagnosis of the injury.
How to treat tendon injuries in the ankle?
The treatment given will depend on the tendon injury. In the case of an overcoat, an extension, partial rupture (tearing) or complete rupture of the tendons supporting the ankle may have occurred.
Where there has been an injury, what is known as scar tissue, also known as scar tissue, will be closed down, this tissue is not as strong as the original tissue (normally), and there may be recurring problems with associated pain if you do not get it right treatment.
Some treatment modalities used for tendon injuries in the ankle are instrument-assisted soft tissue treatment (IABVB - graston), laser, pressure wave, massage and sole adjustment.
Of course, if there is excessive inflammation in the area, it is important to calm it down first, this can be done through icing protocol, adequate rest and in some cases anti-inflammatory laser treatment.
- Related questions with the same answer as above: «Have tendonitis in the ankle and foot. What kind of treatment should be done? "
Why can you hurt your ankle after a walk?
There may be several reasons for getting hurt while walking or other physical strain, among other things, due to poor footwear, underlying dysfunction in the foot or ankle or previous injuries.
Pain is the body's way of speaking, its only way of communicating - so when it speaks you do well to listen.
It is true that defeating this pain can lead to major ailments later and possible damage to ligaments, tendons or other structures. The pain usually indicates a failure load (bad shoes?) Or overload (did you go a little far? Maybe you have increased the activity level a little abruptly?).
If you have had previous coatings this can also be a factor, as the ligaments and ligaments may simply be a little too slack. It is then important to have proper training to take the load away from the ligaments and rather towards functional musculature.
- Related questions with the same answers as above: Got a sore ankle after being on a hike. Why did I hurt? - Why do I have pain in my ankles after walking?
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