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Strained Ankle Tendon & Ligaments [Causes & Best Treatment 2021!]
Strained Ankle Tendon & Ligaments: Find out what muscles are strained & what ligaments are sprained in your ankle.
Strained Ankle Tendon vs Sprained Ankle Ligaments:
- Tendons: are muscular attachments to the bone.
- Tendons experience strains.
- Ligaments: are the attachments between bone and bone.
- Ligaments experience sprains.
Strained Ankle Tendon & Ligaments:
Tendons In Ankle:
There are 2 major tendons that can be strained in the lateral ankle.
- These are the peroneus brevis & the peroneus longus muscles.
There are ligaments on the medial & lateral ankle which are commonly damaged.
- 5 major medial ankle ligaments.
- 3 major lateral ankle ligaments.
- The lateral ankle ligaments are most commonly damaged.
There are 5 (Deltoid) medial & 3 lateral ankle ligaments:
3 Lateral Ankle Ligaments:
- Anterior talofibular ligament.
- Calcaneofibular ligament
- Posterior talofibular ligament.
5 (Deltoid) Medial Ankle Ligaments:
- 1-2) Superficial & deep tibiotalar ligaments.
- 3) Tibiocalcaneal ligament
- 4-5) superficial & deep tibionavicular ligaments.
Lateral Ankle Ligaments:
3 Major Lateral Ankle Ligaments:
1) The Anterior Talofibular Ligament.
- The anterior talofibular ligament is the most commonly damaged ligament in ankle sprains.
- This ligament protects against inversion & plantarflexion.
- If any ligaments are damaged during an inversion ankle sprain, this one is usually included!
2)The Calcaneofibular Ligament.
- This is the second most common ligament damaged in any ankle injury.
- This ligament protects against inversion & dorsiflexion.
- If the calcaneofibular ligament is damaged, then the anterior talofibular ligament is also damaged.
3)The Posterior Talofibular Ligament.
- The posterior talofibular ligament is rarely ruptured.
- Both the calcaneofibular ligament & talofibular ligament will be damaged.
5 Major Medial Ankle Ligaments:
There are 5 medial ankle tendons:
- 1)Superficial tibiotalar ligament.
- 2)Deep tibiotalar ligament.
- 3)Tibiocalcaneal ligament.
- 4)Superficial tibionavicular ligament.
- 5)Deep tibionavicular ligament.
2 Major Tendons In Ankle:
There 2 major lateral ankle tendons:
- The Peroneus Brevis Muscle Tendon.
- The Peroneus Longus Muscle Tendon.
- The peroneus brevis muscle tendon.
- This muscle is involved in eversion & dorsiflexion of the foot.
- This muscle originates at the top of the outside leg.
- It inserts at the base of the 5th metatarsal bone.
- It can frequently avulse the base of the 5th metatarsal.
- This avulsion fracture is known as a Jones fracture.
- The peroneus longus muscle tendon.
- This muscle is involved in eversion & plantarflexion of the foot.
- This muscle originates at the middle outside of the leg.
- It runs to underneath the foot and inserts to the base of the 1st metatarsal.
- This muscle can have an accessory bone.
- This accessory bone is called an os peroneum.
- This accessory bone can cause irritate on the bottom of the outside of the foot.
Home Treatment Guide For Outside of the Ankle Pain:
If your pain is through the ankle and it is a biomechanical injury, consider these treatment options!
The best choices of full-length orthotics:
- These are cost effective over-the-counter orthotics.
- We strongly recommend full-length orthotics, should it a couple that more room, but the results are worth!
- If you have a tennis shoe or a boot, make sure you get the full-length orthotics.
- The more support you can get the better your results will be.
The best choices for dress shoe orthotics:
- Sure full-length orthotic is a little bit better, but make sure it fits in your shoe.
- If you wear dress shoes. This is the way to go.
- These are recommended options.
The best lightweight orthotics:
- These are recommended choices for woman’s dress shoes, and or flats.
- They don’t give you the most support, but if you do need to wear nice shoes, They are your best bet:
The best stability ankle braces:
- These braces focus on protection and stability.
- If you have a pretty significant injury with a decent amount of pain, these are the way to go.
The best ankle compression braces:
- If you’re pain is not excruciating, and your injury is not that severe, these can work with.
- These focus most on compression rather than support.
- They will fit better than ankle stability breaks into supportive shoes.
- Team these up with orthotic for best results:
The best leg massage sticks:
- If your muscle is tight, especially for the peroneal tendons, these massage stakes are the way to go.
- This can also work great for a tight calf muscles.
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