Ankle pain is the pain or discomfort affecting different parts of your ankle. Ankle pain can happen for a lot of reasons. The most common causes of ankle pain include injury, normal wear and tear, and arthritis. Depending on the cause of your ankle pain, you may experience pain or stiffness anywhere around your ankle. There may also be swelling around your ankle, and you may be unable to put enough weight on it and then you will be looking for ankle pain relief.Â
Ankle pain can severely limit your ability to perform essential functions such as running or walking. It has a significant effect on the performance of your daily activities. The painful activity can lower the strength of your lower extremity, restricting your range of motion.
Parts of Your Ankle
Your ankle is a part of the musculoskeletal system. The ankle is formed by the lower leg bones (tibia and fibula) meeting the foot bone (talus). The flexible ankle joint allows you to point, flex, rotate and move your foot from side to side. It provides support for the weight of your body and thus helps you to stand, balance yourself, and move.
The foot and ankle can move thanks to a complex structure of tendons, muscles, and other soft tissues. Ligaments connect these bones. Because of its complexity, the ankle is particularly vulnerable to injury.
Common Causes of Ankle Pain
A variety of injuries and conditions can cause ankle pain. The following are some of the most common ankle injuries:
- Sprained Ankle – An ankle sprain occurs when the joint unexpectedly turns or twists, causing one or more ligaments to overstretch or tear. Walking on uneven terrain and wearing the wrong shoes are risk factors for a sprained ankle.
- Broken Ankle – Overuse, disease (such as osteoporosis or arthritis), or trauma can all cause fractures. Most of the time, a broken ankle is due to a car accident or a fall. Ankle fractures are especially common in people who participate in high-impact, high-speed, or balance sports. Running, playing football, and snow skiing are all sports that increase your chances of breaking one or more ankle bones.
- Tendonitis – Tendonitis is the inflammation of one or more tendons. This condition develops when the tendons become irritated due to an injury, overuse, or medical condition. When the Achilles tendon becomes inflamed, it can affect the ankle because it connects the calf muscles to the heel.
- Arthritis – Arthritis is a condition that causes pain, stiffness, and swelling due to joint inflammation or wear and tear. Gout, osteoarthritis, psoriatic arthritis, and rheumatoid arthritis are all common types of arthritis that can cause ankle pain.Â
- Gout – Gout is arthritis caused by a buildup of uric acid throughout the body. Uric acid usually exits the body through the urine. Excess uric acid causes crystals to form in the joints. Gout in the ankle can be excruciating.
Treatments Or Exercises For Ankle Pain
An ankle fracture program is one of the main components of your ankle rehabilitation. You need to follow the instructions and directions of your physical therapist. The exercises for providing relief from your ankle pain may include the following:
- Achilles Tendon And Plantar Fascia Stretch – It is one of the essential exercises for reducing ankle pain. It relieves pain in two of your foot or ankle’s most painful areas. To perform the exercise, wrap a towel around the ball of your foot and pull it back towards your body while keeping your knee straight. Hold for 30 seconds before repeating with the other foot.
- Sitting Plantar Fascia Stretch – Cross your foot over the opposite knee, then gently pull it back until you stretch along the underside of your foot while holding the base of your knee. Hold the same position for 15 to 20 seconds between repetitions.
- Towel Pickup – Put a towel on the floor in front of a chair for this exercise. You must grab the towel with your toes while keeping your heel on the ground. Repeat the exercise ten times per day.
- Seated Foot And Heel Rise – You must begin the exercise by keeping your feet flat on the floor. Then you need to raise your heels above the floor and hold on to the same position for a few seconds. After that, relax for a few seconds and repeat the same about five times.
Conclusion
Several different things may cause foot and ankle pain. The most common cause of foot and ankle pain may involve the soft tissues involving the foot and ankle. About one out of five middle-aged adults suffer from it, and women are mainly affected by this. Physical therapy is considered one of the most effective treatments for long-lasting relief from ankle pain. Certain home remedies such as RICE ( Rest, Ice, Compression, and Elevation) can also provide instant relief by reducing the extremity of the pain.