Ankle Tendonitis Treatment: Causes, Symptoms & Treatment 2019

Ankle Tendonitis Treatment: There are 3 major ligaments and 3 major tendons that can become irritated or damaged during an ankle sprain.

 

Ankle joint ligaments, muscles and nerves
This is a comparison image to show you the amount of muscles, nerves and ligaments supporting your ankle ligament. make sure these do not get damaged as well!

 

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.

 

Ankle Sprain Ligament Injury Guide:

 

Consider the Following Treatment Options for Ankle Sprains:

Best Ankle Stability Braces (Not for Compression):
The Best Overall Brace For Fit & Support.
Most Supportive Premium Brace.
Best Budge Supportive Brace.
Bauerfeind - MalleoTrain Plus - Ankle Support - Extra Stability for The Ankle Joints and Tendons, Helps Stabilize The Ankle Muscles for Injury Healing and Pain Relief
Zamst A2-DX Strong Support Ankle Brace
#1 Laced Ankle Brace with Stabilizing Strap for Flexible Support. Breathable Neoprene Braces Made by Product Stop. (Medium)
Price:
Price not available
Price not available
Price not available
Overview:
Amazing brace, best fit and support combination: If you can afford it.
This is the best brace for pure support, but it can't fit in more snug shoes.
Outstanding brace for the price point. This is a figure 8 strap with laces, soft interface.
Pros:
Amazing brace. Best reviews and best fit. This is the Ferrari of braces if you can afford it.
This is a very highly rated, great reviewed brace. The support and stability is top notch for athletics. Very durable and does it's job.
Amazing reviews with proven track record. This is very soft and supportive in your shoe.
Cons:
The only downside besides cost, is complexity. This brace must be left or right. Not interchangeable. It is also for post-injury situations and good support. Not for compression!
The brace may be a little too big for a more snug shoe. This requires some room to fit and would be the main complaint. Hard interface along the padding.
The main downside is the durability and the ability for the material to give out. Great at first but maybe 3-4 months of continuous use prior to failure.
Important Tips:
Make sure to choose left vs. right. This is a high level brace mean specifically for injury support. This is not for compression or non-injury situations. It will be too tight.
This is a fantastic and supportive brace. Just make sure that your shoe will have some room for it to fit. Most good running shoes should let it fit.
This is an excellent starter brace if you have never had a brace before. It is a little longer to put with the straps and laces.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
" I have never used a better brace and would highly recommend this over anything else on the market. Is it more expensive than the others? Absolutely. Is it worth it? Absolutely!"
"THIS IS THE BEST ANKLE BRACE ON THE MARKET. Steph "Chef" Curry rocks these bad boys. Google some of his in game photos and you'll see him usually wearing them in white."
"If this is put on correctly, it works really well and even supplies good arch support. The straps can be a little confusing at first, but it's important to get the hang of it. The lacing and unlacing seemed annoyingly time consuming at first, but I realized that it had become second nature in only three or four days."
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Ankle Stability Braces (Not for Compression):
The Best Overall Brace For Fit & Support.
Bauerfeind - MalleoTrain Plus - Ankle Support - Extra Stability for The Ankle Joints and Tendons, Helps Stabilize The Ankle Muscles for Injury Healing and Pain Relief
Price:
Price not available
Overview:
Amazing brace, best fit and support combination: If you can afford it.
Pros:
Amazing brace. Best reviews and best fit. This is the Ferrari of braces if you can afford it.
Cons:
The only downside besides cost, is complexity. This brace must be left or right. Not interchangeable. It is also for post-injury situations and good support. Not for compression!
Important Tips:
Make sure to choose left vs. right. This is a high level brace mean specifically for injury support. This is not for compression or non-injury situations. It will be too tight.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
" I have never used a better brace and would highly recommend this over anything else on the market. Is it more expensive than the others? Absolutely. Is it worth it? Absolutely!"
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Ankle Stability Braces (Not for Compression):
Most Supportive Premium Brace.
Zamst A2-DX Strong Support Ankle Brace
Price:
Price not available
Overview:
This is the best brace for pure support, but it can't fit in more snug shoes.
Pros:
This is a very highly rated, great reviewed brace. The support and stability is top notch for athletics. Very durable and does it's job.
Cons:
The brace may be a little too big for a more snug shoe. This requires some room to fit and would be the main complaint. Hard interface along the padding.
Important Tips:
This is a fantastic and supportive brace. Just make sure that your shoe will have some room for it to fit. Most good running shoes should let it fit.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"THIS IS THE BEST ANKLE BRACE ON THE MARKET. Steph "Chef" Curry rocks these bad boys. Google some of his in game photos and you'll see him usually wearing them in white."
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Ankle Stability Braces (Not for Compression):
Best Budge Supportive Brace.
#1 Laced Ankle Brace with Stabilizing Strap for Flexible Support. Breathable Neoprene Braces Made by Product Stop. (Medium)
Price:
Price not available
Overview:
Outstanding brace for the price point. This is a figure 8 strap with laces, soft interface.
Pros:
Amazing reviews with proven track record. This is very soft and supportive in your shoe.
Cons:
The main downside is the durability and the ability for the material to give out. Great at first but maybe 3-4 months of continuous use prior to failure.
Important Tips:
This is an excellent starter brace if you have never had a brace before. It is a little longer to put with the straps and laces.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"If this is put on correctly, it works really well and even supplies good arch support. The straps can be a little confusing at first, but it's important to get the hang of it. The lacing and unlacing seemed annoyingly time consuming at first, but I realized that it had become second nature in only three or four days."
Affiliate Link (Buying through these links helps support the site): Thank you!

 

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.

 

Ankle joint foot model mortise anatomy. fibula tibia and talus
This is a bone model of the ankle joint. 3 bones make up the joint: The talus, fibula and tibia.

 

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.

 

Posterior Tibial tendon, posterior tibial artery and posterior tibial nerve

This is a dissection along the poster tibial tendon muscle. This also exposes the posterior tibial nerve and posterior tibial artery.
This can also be the approach used for something called tarsal tunnel syndrome. This is the equivalent of carpal tunnel syndrome on the inside 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.

 

Outside of the ankle pain and below the outside of the ankle pain
The peroneal tendons (peroneus brevis and peroneus longus) wrap around the bottom of the fibula.

 

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.

 

Outside of the ankle pain
Outside of the ankle pain usually occurs at the head of the fibula. But it can also be the subtalar joint or the peroneal tendons.

 

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.

 

The Peroneus Brevis Ankle Tendonitis Treatment Guide.

 

Outside of the ankle pain and below the outside of the ankle pain
The peroneal tendons (peroneus brevis and peroneus longus) wrap around the bottom of the fibula.

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.

 

The Peroneus Longus Ankle Tendonitis Treatment Guide:

 

Back of the heel pain ankle joint anatomy: tibial fibula talus
This is the back of the ankle joint anatomy: tibial fibula talus

 

Surprise! The treatment options are similar for peroneus brevis and peroneus longus tendonitis:

Try these options for your ankle tendonitis pain:

Best Heel & Ankle Compression For Pain Relief:
Best Premium Brace (Support & Compression)
Budget Brace With Some Compression & Some Support.
Best Pure Compression & Slim Fit Ankle Support
Bauerfeind - MalleoTrain - Ankle Support Brace - Helps Stabilize The Ankle Muscles and Joints for Injury Healing and Pain Relief - Right Foot - Size 1 - Color Black
Ankle Brace for Plantar Fasciitis and Ankle Support - Ankle Wrap for Sprain, Tendonitis & Heel Pain Relief for Women & Men
POWERLIX Ankle Brace Compression Support Sleeve (Pair) for Injury Recovery, Joint Pain and More. Achilles Tendon Support, Plantar Fasciitis Foot Socks with Arch Support, Eases Swelling
Price:
$104.00
Price not available
Price not available
Overview:
This is The Top Level Brace - Does Compression, Support & Great Fit.
This brace attempts mild compression and mild support.
Focused on great fit and excellent overall compression. Little focus on support.
Pros:
Excellent brace: Best overall mix of compression & support, and it still fits in most shoes! If you have a chronic injury and need to wear normal shoes => This is the BEST CHOICE.
Good rating at 4.3 with 2,000 reviews. It is cost effective and gives some support with some compression. Does both ok, but excellent when price is factored in.
Excellent reviewmost 2,000 5 star reviews. Great fit into almost any type of shoe. Very Slim, very cost effective.
Cons:
Expensive. It doesn't do any single thing the best. There are cheaper and more supportive braces, there are cheaper and more compressive braces. But no braces combine the two and still fit in a shoe.
Does not really do anything well. Weak support and not the best compression. Meant as an assist for chronic pain and low activity. Not for an acute injury.
Does not really provide stability. It still likely is not thin enough for a dress shoe or a dress heel combined with a sock.
Important Tips:
This is a high durability brace for everyday use. If you have chronic arthritis or pain with a high need for activity, this is your brace to use! **Gel inside seems to deteriorate after daily washing at about 1 year old**
This is mean for lower activity and better fit than a true supportive brace. Don't use this for an acute sprain or injury.
This is excellent for what it does. Which is simple compression with minimal support. This would be great with an orthotic and running shoe in a non-acute/severe injury.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"You will not go wrong forking over the money for this. I tried at least 6 different braces before buying this. All either had very little support and fell apart when washed, or lost stretch completely. This brace is the only one I’ll buy."
"Unlike a typical ankle brace, this wrap works like a brace with the abilty, based on how you wrap your ankle, to put direct pressure on the area were you need the most support. After wearing the wrap for a week straight, my ankle pain has been substantially reduced."
"So far, this has been outstanding. It's tight enough to stay secure and provide the necessary stability, while thin enough to wear with dress shoes. The quality is outstanding."
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Heel & Ankle Compression For Pain Relief:
Best Premium Brace (Support & Compression)
Bauerfeind - MalleoTrain - Ankle Support Brace - Helps Stabilize The Ankle Muscles and Joints for Injury Healing and Pain Relief - Right Foot - Size 1 - Color Black
Price:
$104.00
Overview:
This is The Top Level Brace - Does Compression, Support & Great Fit.
Pros:
Excellent brace: Best overall mix of compression & support, and it still fits in most shoes! If you have a chronic injury and need to wear normal shoes => This is the BEST CHOICE.
Cons:
Expensive. It doesn't do any single thing the best. There are cheaper and more supportive braces, there are cheaper and more compressive braces. But no braces combine the two and still fit in a shoe.
Important Tips:
This is a high durability brace for everyday use. If you have chronic arthritis or pain with a high need for activity, this is your brace to use! **Gel inside seems to deteriorate after daily washing at about 1 year old**
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"You will not go wrong forking over the money for this. I tried at least 6 different braces before buying this. All either had very little support and fell apart when washed, or lost stretch completely. This brace is the only one I’ll buy."
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Heel & Ankle Compression For Pain Relief:
Budget Brace With Some Compression & Some Support.
Ankle Brace for Plantar Fasciitis and Ankle Support - Ankle Wrap for Sprain, Tendonitis & Heel Pain Relief for Women & Men
Price:
Price not available
Overview:
This brace attempts mild compression and mild support.
Pros:
Good rating at 4.3 with 2,000 reviews. It is cost effective and gives some support with some compression. Does both ok, but excellent when price is factored in.
Cons:
Does not really do anything well. Weak support and not the best compression. Meant as an assist for chronic pain and low activity. Not for an acute injury.
Important Tips:
This is mean for lower activity and better fit than a true supportive brace. Don't use this for an acute sprain or injury.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"Unlike a typical ankle brace, this wrap works like a brace with the abilty, based on how you wrap your ankle, to put direct pressure on the area were you need the most support. After wearing the wrap for a week straight, my ankle pain has been substantially reduced."
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Heel & Ankle Compression For Pain Relief:
Best Pure Compression & Slim Fit Ankle Support
POWERLIX Ankle Brace Compression Support Sleeve (Pair) for Injury Recovery, Joint Pain and More. Achilles Tendon Support, Plantar Fasciitis Foot Socks with Arch Support, Eases Swelling
Price:
Price not available
Overview:
Focused on great fit and excellent overall compression. Little focus on support.
Pros:
Excellent reviewmost 2,000 5 star reviews. Great fit into almost any type of shoe. Very Slim, very cost effective.
Cons:
Does not really provide stability. It still likely is not thin enough for a dress shoe or a dress heel combined with a sock.
Important Tips:
This is excellent for what it does. Which is simple compression with minimal support. This would be great with an orthotic and running shoe in a non-acute/severe injury.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"So far, this has been outstanding. It's tight enough to stay secure and provide the necessary stability, while thin enough to wear with dress shoes. The quality is outstanding."
Affiliate Link (Buying through these links helps support the site): Thank you!