Ankle Tendonitis Treatment [Causes, Symptoms & Treatment]
Ankle Tendonitis Treatment: There are 3 major ligaments and 3 major tendons that can become irritated or damaged during an ankle sprain.
Ankle Tendonitis vs. Ankle Sprain:
Three major tendons that get sore on your ankle are:
- The poster tibial tendon, this is on the inside of your ankle
- The peroneus brevis tendon, and the peroneus longus tendon which are on the outside of your ankle. These are true tendons because they attach muscle to bone.
There are three major ligaments, which result in ankle sprain:
- This is the ATFL, the CFL, and the PTFL:
95% of the time it is the ATFL which is injured and ankle sprain.
Watch the video below to see everything you need to know about ankle sprains.
Consider the Following Treatment Options for Ankle Sprains:
What Is Ankle Tendonitis:
Tendons are the attachment points of muscle to bone.
- There are 2 major tendons that run across the ankle site.
- They are the peroneus brevis & the peroneus longus.
- If these two muscle are injured during an ankle injury they can cause tendonitis.
Causes of ankle tendinitis:
- Ankle tendinitis is always caused by sort inflamed ankle tendons.
- The most common are the posterior tibial tendon on the inside of the ankle .
- The extensor tendons on the front and ankle .
- The Achilles tendon on the back of the ankle.
- In the peroneal tendons on the outside of your ankle.
What tendons can cause ankle tendinitis:
- These can be caused by your posterior tibial tendon, the extensor tendons, the Achilles tendon, or the peroneal tendons.
Symptoms of Ankle Tendonitis:
Ankle tendonitis can appear as:
- Pain on the outside of the leg.
- Pain outside of the ankle.
- Pain outside the foot.
- Warmth & swelling in these areas.
- Worse after activity.
- Better with rest.
- There are also specific movement restrictions for each muscle.
Two Muscles Involved In Ankle Tendonitis:
The two muscles involved in ankle tendonitis are the peroneus brevis & the peroneus longus.
1) Peroneus brevis ankle tendonitis:
The peroneus brevis starts on the middle outside of the leg. It runs behind the outside ankle and attaches to the base of the 5th metatarsal.
- It is responsible for turning the foot out and up.
- This muscle can become prone to dislocation and irritation with overuse.
- This occurs both due to overuse and inversion ankle sprain injuries.
2) Peroneus longus ankle tendonitis:
The peroneus brevis starts on the top outside of the leg. It runs behind the outside ankle, under the foot and attaches to the base of the 1st metatarsal.
- It is responsible for turning the foot down & out.
- This muscle is frequently overworked during ankle sprain injuries.
- It tries to splint the foot to prevent further pain, but then eventually tires out without proper treatment and becomes injured itself.
Surprise! The treatment options are similar for peroneus brevis and peroneus longus tendonitis:
Try these options for your ankle tendonitis pain:
Ankle Tendonitis Home Treatment:
- These are our favorite treatment products for your ankle tendonitis pain.
- If you are worried, go see your podiatrist or foot doctor for further treatment options!
Best Product Options:
- There are usually two phases to bottom of the foot pain treatment.
- The two phases of treatment include controlling the acute inflammation, and correcting the biomechanics which led to the problem in the first place.
- If the tendons and ligaments are inflammed, they are almost frozen in place and cannot function properly.
- Once the inflammation is decreased, we need to correct the biomechanical causes to ensure that they can never become over worked and inflammed again!
- This doesn’t matter whether it’s plantar fasciitis, plantar fibroma, sore bottom of foot, or even Achilles tendon pain. Treatment is all roughly very similar.
Massage & Ice Products:
- Ice is the an excellent option that can be safe for almost everyone.
- There is some debate whether icing is worth doing, but for chronic pain this can help limit the need for medications and keep your options open.
- This works great for your arch, less for the ball of the foot.
- The more muscle and ligament tissue there is, the better ice will work there.
Menthol Based Gels:
- Biofreeze is one of our favorites.
- These gels have been studied to work 2x as long as ice.
- This works great for the ball of the foot.
- This can be very effective for bottom of the heel and Achilles tendon sore regions.
- These can work great for loosening your muscles.
- This allows less tightness and pressure on the ball of your foot.
- This is very effective for the arch, the gastrocnemius or calf muscle and for the hamstring and thigh muscles.
- This also works very well for the gluteus muscles if you are having butt cheek or hip pain.
Removing The Stress:
- The key is to prevent future pain.
- If you can get rid of the pain and swelling, this will let you start walking normally.
- If you can walk normally, the vast majority of your pain should gradually start to go away.
- The best way to ensure that your plantar fascia, foot and ankle ligaments are not overworked is to support them.
- The best way to support them is to use great orthotics and great shoes.
- Some people may also need to rely on supportive ankle braces and other supportive modalities.
Get Great Shoes:
- Getting a great supportive pair of shoes will make sure that there is pressure removed from the heel and plantar fascia region.
- This is especially important if you have plantar fasciitis, heel spur pain or Achilles tendonitis.
- Consider shoes combined with a good supportive orthotic for best pain relief!
- The following link will show you what our favorites are.
Get Great Orthotics:
- These are our recommended orthotics.
- There are different types for different shoes.
- Women’s shoes usually need a less bulky orthotic, but allow for less correction.
- A full length orthotic requires a running shoe, boot or comfortable walking/dress shoe.
- We recommend doing everything you can to get a good supportive shoe that can fit a full length orthotic.
- This is the best way to maximize your orthotics for great results.
Best Full Length Orthotics:
- These will only work in wider shoes or a good supportive running shoe.
- This will not work in sandals, flats or most women’s dress shoes.
Best Dress Shoe Orthotics:
- These are a great choice for dress orthotics.
Best 3/4 Length Orthotics:
- These are great options for women’s dress shoes and thinner shoes.
- These are not the most supportive pair of orthotics.
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Get A Great Dynamic Stretch:
- It is possible to stretch on your own, but these products can also really help!
- This will take pressure off of the ball of your foot.
- We personally prefer this method of stretching.
Get A Great Static Stretch:
- These devices are great for stretching while you are resting.
- This will also help take pressure off of the ball of your foot.
- This works great for plantar fasciitis.
- It can be used while watching TV or at night time.