Ankle sprains are the most prevalent injury of the musculoskeletal system, with an estimated one ankle sprain per 10,000 people each day. The ankles and feet support the weight of the body and are prone to overuse injuries leading to tendonitis and sprains and causing heel and ankle pain. The ankle allows you to run, jump, walk, and turn by providing stability. When the ankle is injured, you need relief from the pain and to know what is available to help you heal from ankle tendonitis or a sprained ankle as quickly as possible. Show
Ankle anatomyThe ankle is a hinge joint made up of three bones, the tibia (shin bone) and the fibula (small bone next to the shin bone) in the lower leg, and the talus bone (ankle bone). Ligaments are strong bands of fibrous tissue that bind bones together. The following four ligaments attach the ankle and shin bones:
A hinge joint supports two movements, pulling the foot up towards the shin or dorsiflexion, and pointing the toes or plantar flexion. A cycle of dorsiflexion followed by plantar flexion allows the foot to strike the ground heel first, clear the surface of the ground, and propel the body forward for the next step. Ankle sprainsRisk factorsAnkle sprains result when ligaments are stretched or torn when the foot twists, rolls, or turns beyond its normal range of movement. Risk factors for ankle sprains include the following:
Inversion and eversion injuriesWhen the ankle turns inward too far, inversion, pain and swelling are on the outside of the ankle. The most common type of ankle sprain is an inversion injury. When the ankle turns outward, an eversion injury, the pain is on the inside of the ankle. An eversion injury can affect the tendons which support the arch of the foot leading to heel pain. Symptoms of an ankle sprain include bruising, pain when bearing weight, restricted range of motion, ankle instability, and swelling. Ankle sprains are graded in the following way:
Treating and healing pain from an ankle sprainAccording to the American Academy of Orthopedic Surgeons, almost all ankle sprains can be treated without surgery. There are three phases of treatment for ankle sprains. Phase 1: First Aid for healing an ankle sprainTo decrease the swelling and pain from an ankle sprain start with PRICE:
Phase 2: Treatment options to speed up healing and restore range of motion
Phase 3: Restoring strength and minimizing heel and ankle painGradually return to activities that do not require turning or twisting movements. Warm-up before exercise to prevent stiffness, which may lead to chronic ankle sprains or heel pain. When in doubt, call your health care provider to ensure your injury is properly diagnosed and treated. Ankle Tendonitis: Overuse injuryUnlike a sprained ankle, an acute injury, ankle tendonitis is an overuse injury. It may take more time to heal ankle tendonitis than an ankle sprain. Tendons connect muscles to bones. Two tendons run down the back of the ankle and insert on either side of the foot. These tendons support and stabilize the ankle joint. Risk factors for ankle tendonActivities that result in repetitive ankle motions can cause inflammation, pain, and swelling of the ankle tendons. Ankle tendonitis is more common in the following:
Treatment for the pain from ankle tendonitisSteps to treat and heal ankle tendonitis largely mirror the treatment for a sprained ankle. Consider the following treatment steps:
Prevent further injuriesThere are several steps you can take to prevent further injuries such as keeping your hips, knees, and ankles strong and flexible, wearing proper footwear, gradually increasing speed and intensity when training, and avoid running on uneven terrain. Sermorelin Injections Sermorelin is arguably one of the most powerful Anti-Aging medications, which offers a long list of benefits: More energy, increased libido, muscle building, recovery, strength, weight loss, and much more. Learn About Sermorelin InjectionsDisclaimerWhile we strive to always provide accurate, current, and safe advice in all of our articles and guides, it’s important to stress that they are no substitute for medical advice from a doctor or healthcare provider. You should always consult a practicing professional who can diagnose your specific case. The content we’ve included in this guide is merely meant to be informational and does not constitute medical advice. Why does the back of my heel hurt all of a sudden?Plantar fasciitis is the most common cause of heel pain, accounting for around four out of five cases. Plantar fasciitis is where the thick band of tissue that connects the heel bone with the rest of the foot (the plantar fascia) becomes damaged and thickened.
Can a torn ligament cause heel pain?Fractures, ligament sprains, and strains in or near your heel can all cause severe pain and swelling in the heel, especially when you put weight on your heel.
How do I strengthen my Achilles tendon after an ankle sprain?Put the heel of your good foot on top of the toes of your injured foot. Gently pull your toes and ankle towards your face on the injured ankle and the good foot can provide resistance on top. Hold for 5 seconds. Repeat 10 times.
Why does the inside of my foot hurt after I sprained my ankle?Depending on the mechanism of injury, ongoing pain on the inside of the ankle joint may represent a missed bony injury (sustentaculum tali fracture), deltoid ligament rupture, or an injury to the talus articular cartilage on the inner (medial) side.
|