Ankle pain and sprains are often caused by the overuse of feet muscles. Ankle injuries can make for a very uncomfortable experience They can range between anything from a slight bother to a downright crippling experience that can leave you unable to go anywhere.
Sometimes ankle pain manifest themselves during running sessions. You may not feel them while lying down or walking slowly but running makes for much more physically demanding conditions. It might have made you wonder whether something is horribly wrong with your foot and whether you will be able to run again.
The answer is, you will. Understanding the problem is the first step towards solving it. In this article, we will discuss some major causes of ankle pain, and how to deal with them.
1. Achilles Tendonitis
Most runners who complain of ankle pain suffer from Achilles Tendonitis. It is characterized by dull or sharp pains at the back of the ankle when you walk or run. Basically, it creates irritation in the large tendon at the back of the ankle. This tendon connects two important muscles to the heel and allows you to point your feet downwards.
Physical over-exertion can cause tendons to tear, fray and in some cases, swell up. Achilles Tendonitis causes tearing and swelling, sometimes making it very difficult to run or even walk. Luckily, a little rest, deep tissue massage and a few dedicated procedures/exercises such as an Eccentric Calf Raise can fix the issue.
2. Anterior shin splints
Technically, Anterior Shin Splints are irritations in the shin muscle area on the front which may prevent you from running. These irritations can be caused by muscle injury or stress.
Anterior Shin Splints can be fixed by resting your legs and feet. In addition, medical professionals suggest exercises such as Ankle Band exercise, Short Arch exercise of the foot, and Proprioception and balance exercises.
Deep tissue massage and Running gait training can also help relieve the pain.
3. Ankle impingement
Anterior Ankle Impingement is a mild to a severe condition characterized by pain at the front of the ankle. This is caused by the compression of soft tissue structures (tendons, cartilages) during physical exertion on the angle or foot.
Ankle impingement causes pinching and irritation in the ankle, which may be mild. But remaining in this state can eventually lead to long-term disability, so it is important to get this condition checked and sorted out. In most cases, doctors will suggest typical ankle exercises and ample amount of rest.
4. Tarsal tunnel syndrome
You might have already heard of a carpal tunnel syndrome. A tarsal tunnel syndrome is very similar, except it is in the ankles or feet. It is caused by the pinching of the nerves around the ankles, resulting in a tingling feeling or numbness around the ankle or foot. Such a condition is worsened by wearing tight-fitting shoes.
A message is one of the best ways of releasing the pinched nerve(s). The condition is often not serious but can become if not treated for a long time.
The nerves can be ‘released’ manually as well as surgically.
Exercise is the key
Important note: Your physician is the best person to diagnose your ankle problem and suggest a recommended course of exercise or treatment. So, it is advisable to consult with your doctor first. However, there are training apps available as well that can help you take the edge off your pains with exercise training. The injury may is a great example where you get exercise plans catered to your needs. You tell the app what kind of pains you have, and it will suggest an exercise. Provide your feedback to the app based on how easy or painful the exercise was, and it will tailor a whole exercise plan to your needs through the use of machine learning.
Take care of your ankles and feet, and don’t let the pain hold you back! Stay healthy!
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