Inside ankle sore

11 messages
20/03/2012 at 21:27
Last week i started to get a pain on the inside of my ankle whilst running - after the run and the next day and subsequent days afterwards i had the same pain whilst walking. 7 days on and it seemed to have cleared up but it came on again - so i am now icing the area. Not having pain anywhere else.

Help!
21/03/2012 at 09:21

It could be tib post tendon problems.  Obviously it's difficult to know from the brief description that you've given, but if it is tib post, then this and other websites might help.

I have had problems with mine, one of them being identified as lack of support in footwear so if this does turn out to be the problem, once it's recovered, you might find that a slight adjustment in your current trainers, or perhaps a new pair solves the problem.

If it persists, then it would be worth getting professional advice.

21/03/2012 at 09:27
I have had this and have new orthotics as the foot of the ankle that was hurting could be seen to be rolling right in when barefoot and the support I had was just not enough for that foot. Get professional advice and a wobble board to strengthen the ankle (thats what was advised to me)
21/03/2012 at 09:36

Hi,

Thanks for advice above.  I took a look at the link from the first post and the picture is where the pain is.  it comes on with weight bearing and particularly on toe-off or twisting my foot inwards.  I did rest it for 7 days with spinning and swimming in between and it felt ok yesterday which is why i went for a run but it came on again. Each time i take a step todayi can feel the pain.  I iced the area as soon as i stopped and took ibuprofen, massaged and stretched my calves.

21/03/2012 at 09:46

I only found out that I had a problem when I ruptured my left tib post tendon.  When it was eventually diagnosed I had tendon transfer surgery and now wear custom-made orthotics permanently, not just in my trainers.

My right tendon was a bit stronger and is just about intact, but the damage was caused by massive overpronation (or flat footedness!) in both feet, exacerbated by wearing flat shoes. 

If you think that it is tib post problems, then it would be worth getting professional advice, but I would stop any form of exercise for the time being.  If you want to continue swimming, then you get use a pull float / buoy so that you keep your foot still as even swimming can put a strain on the tendon.

21/03/2012 at 09:51

Hi Jeepers,

Thank you.  How do you know if you have ruptured your tendon?  I have always had flat feet and over pronate - wear support trainers.

How long did it take for your injury to repair? 

21/03/2012 at 10:46

My tendon rupture was caused by chronic damage, not a sudden incident.  I have such severe overpronation (or such flat feet!) that my tendon had been tearing over the years.  The tendon had been stretched and fibres were tearing off, little by little.  I had no idea of this although I could see that my feet were very flat, the arch is virtually non-existent.

I knew exactly the moment that the tendon finally ruptured as I was getting out of bed in the morning, stretched, (as you do) and felt a sharp, stinging pain when the tendon finally went.  I didn't realise what I'd done (put it down to old age) so carried on as normal for three months.  The area where the tendon had snapped was swollen and inflamed - felt very hot to the touch.  It was also just a tad painful!  Eventually I went to my GP where I was given a series of misdiagnoses until I finally saw someone who got it right.  I was referred to a specialist, my foot was strapped up and I was on crutches until I had surgery.  I was in plaster for a few months afterwards and then began recuperative work 6 months after the surgery.

All in all, I was on crutches and in plaster for around 12 months, but that was largely due to the fact that it took four months after I'd ruptured the tendon before I had surgery.  I also developed osteopaenia because I'd been non-weight bearing for so long, so where the tendon passed through the bone, the bone started to crumble, damaging the tendon, so I had to go back into plaster to sort that out.

I also had surgery to reposition my heel bone as the tendon problem was partly due to skeletal problems, so there would have been no point in repairing the tendon only for the same bio-mechanical issues to cause further problems years later, so there was not just the tendon but also broken bones that had to heal.

I do the exercises described by runnersbeen above and also foot flexibility pretty much every day.  I do get twinges from both tendons, but as long as I look after them and am sensible, so far, it's been OK.

I wear full length orthotics and (in spite of what others say) still have to wear stability / motion control trainers.

If your pain went away relatively quickly, then it sounds as if you may have caught it in time.  If you get professional advice, see if you need a podiatrist - they're generally better at foot support etc than a physio who can usually only provide OTC supports.  That may be sufficient for you, in which case, great, but if not, then a pod can be worth their weight in gold!

Good luck, hope it's not too bad.

03/01/2014 at 12:15

I've got something similar - from overuse. Do rest it and don't be tempted to run if there is any sign of pain in that area. Hope it gets better soon.

03/01/2014 at 16:03

When I got this injury - again overuse - the sports consultant I saw operated straight away.  The rehab took a while but had no problems whatsoever since and back to full fitness now.

04/01/2014 at 15:18

Hi all,

Your feet (when working correctly) are designed to withstand enormous daily pressures for your entire life. Overuse is rarely the root cause as we use our bodies so much less compared with 50 or 100's of years ago, and yet the instances of foot/ankle pain are increasing.

Your muscles, tendons, ligaments and fascia are meant to give you all the support you need, so you shouldnt have to rely on shoes or insoles or straps or anything else.

So what is the source of your foot/ankle pain?

Most of the time it's either: 1) Compromised foot arches 2)incorrect foot strike due to altered biomechanics

In terms of your arches, these are maintained by the musculature of your leg. Therefore to address the fallen arches you need to restore proper function and balance to the muscles of the legs.

In terms of the foot strike, try a little test for yourself:

Stand in front of the mirror and see if your feet and also your knee caps point straight ahead or do they face in or outwards at an angle. 

They should point straight ahead. Them being at an angle means the legs will not operate as they were designed to and the foot will not strike the ground correctly. Over weeks and months and years you will do damage to the foot/ankle which will cause pain, but this is not because of overuse per se, but rather due to overusing an incorrect pattern. Muscles position the hips, knees and ankle so therefore you need to work on balancing these muscles to address your problem.

You can wear straps, or alter your running technique, or change shoes and more often than not this will give you temporary relief. Unfortunately it hasn't addressed the ROOT cause, the postural misalignment, and so the pain either returns in the same place eventually or at a different location as the strap, shoe or altered running pattern has transferred the excessive forces and dysfunction to a different location in the body.

So what can you do? Spend as much time as possible barefoot. Take regular breaks from sitting down by moving around. Balance your muscles so that your posture is aligned. And listen to your body's sign - which is pain.

Feel free to ask me any questions.

Ameet Bhakta

Postural Alignment Specialist

www.healththroughposture.com

04/01/2014 at 16:45

Good advice from Ameet I think. I can certainly say that since I started running last year, I have had a lot of injuries. I have found many of them to be temporary and I think that as my legs have adapted, muscles have stretched, tendons and ligaments strengthened as the body finds a new balance. It has been a learning curve. Stretching properly before and after running is essential as is a suitable pair of running shoes. I'm speaking as a newcomer to running though.

 


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