How to Prevent Ankle Pain

By dasbootjoe

If your ankles are painful, swollen or bruised, this article is for you. I will explain what causes ankle pain and how to prevent it in the future.

Step 1

If you are a very active person you can develop Achilles tendonitis. This is a slow swelling of your ankle over a period of weeks due to inflammation of the tendons. You can also have fluid or circulation problems. If your ankles have been swollen for more than a day and you have no other symptoms, it could be fluid build-up. Elevate your legs and move around. Prolonged periods of inactivity can cause this. The last cause of ankle pain is deep thrombophlebitis. If your calf is painful, swollen, and tender when you put weight on it, you may have this condition. The reason for this discomfort is a blood clot that blocks a vein deep in your leg. See your doctor about blood thinners as this will help. 

Step 2

If you have an ankle sprain or strain, use the RICE remedy. RICE is Rest, Ice, Compression and Elevation. This is a very good self – care measure. For pain and discomfort, take aspirin, ibuprofen, or acetaminophen. 

Step 3

You can ease the pain of Achilles tendonitis by inserting a lift or pad in your shoe heel. 

Step 4

Get the right amount of leg exercise. Go for a run outside or on a treadmill. Walk to the grocery store instead of driving. You need to keep your muscles and tissues around your ankle strong. 

Step 5

If injury occurs, you can soak your feet in cold water for 15 minutes 3 times a day to help reduce swelling. You can also wear a surgical support stocking on your foot. They help reduce chronic swelling. See your doctor about getting yourself a surgical support stocking. 

Step 6

Try and keep your ankle as flexible as possible so after the swelling goes down. Rotate it several times and keep it loose. 

Step 7
You can avoid injuries by wearing the proper shoes. If you are going running wear running shoes. If you are playing basketball wear high tops. If you are on your feet all day, insert cushioned soles into your shoes for better support. If you are playing football, place arc supports in your shoes to help avoid ankle injuries like rolling inward or outward.

KNOW YOUR BASIC ANKLE ANATOMY

This section is a review of basic ankle anatomy. It covers the bones, ligaments, muscles and other structures that make up the ankle.

The ankle is made up of three bones, which are connected by muscles ligaments and tendons. - - The tibia is the large bone located on the inner (medial) aspect of the shin. The fibula is the smaller bone located on the outer (lateral) aspect of the shin. The ends of the tibia and fibula are joined together by a strong ligament to form a socket called the ankle "mortis". The talus is the highest bone of the foot.

It has a "dome" which fits inside the ankle mortis to form the ankle joint. The ankle links the foot to the lower leg. The bony structure on the lateral aspect of the ankle is called the lateral malleolus. It is formed by the end of the fibula. The bony structure on the medial part of the ankle is called the medial malleolus. It is formed by the end of the tibia. The medial and lateral malleoli are the bony attachment sites for the ankle ligaments.

Articular cartilage is a smooth shiny material that covers the ends of the bones in the ankle. There is articular cartilage anywhere that two bony surfaces come into contact with each other. In the ankle, articular cartilage covers the end of the tibia, the dome of the talus and a small part of the fibula. Articular cartilage allows the ankle bones to move easily as the ankle bends up (dorsiflexes), and bends down (plantarflexes).

Ligaments are like strong ropes that help connect bones and provide stability to joints. In the ankle there are three ligaments on the lateral aspect of the ankle and one broad ligament on the medial aspect of the ankle. It is most common for people to injure the ligaments on the lateral aspect of the ankle. 

Tendons connect muscles to bone.

Many of the muscles that move the foot originate from the lower leg. The tendons of these muscles cross the ankle and attach to various bones in the foot. The muscles that move the foot upwards (dorsiflex the foot) originate on the front of the lower leg. The muscles that move the foot outwards (evert the foot) originate on the lateral aspect of the lower leg.

The muscles that move the foot inwards (invert the foot) originate deep on the back of the lower leg. The muscles that move the foot downwards (plantarflex the foot) and propel the body forward originate from the knee and the back of the lower leg. The muscles that play the largest role in propulsion are the calf muscles (gastrocnemius and soleus muscles). These muscles join to form the Achilles tendon that attaches onto the heel bone (calcaneus).

Finally, a bursa (pl. bursae) is a small fluid filled sac that decreases the friction between two tissues and protects bony structures. There are many different bursae around the ankle. The two that are commonly injured are the bursae that protect the medial and lateral malleoli. Normally, a bursa has very little fluid in it but if it becomes irritated it can fill with fluid.

WHAT IS ANKLE PAIN?

Ankle pain is often due to an ankle sprain. A sprain is an injury to ligaments, which connect bones to one another. In most cases of ankle sprain, the ankle is twisted inward, causing tiny tears in the ligaments. This makes the ankle somewhat unstable. The tearing leads to swelling and bruising, making it difficult to bear weight on the joint.

Once an ankle is sprained, the injury may take a few weeks to many months to fully heal. Often, the injured ankle remains a little weaker and less stable than the uninjured one. A proper recovery program can prevent this problem.

Other structures in the ankle that can be damaged and cause pain are tendons (which join muscles to bone), cartilage (which cushions joints), and blood vessels. Adjacent areas can cause pain to be referred to (felt in) the ankle -- these include the foot, lower leg, knee, and even hip.

Causes
In addition to ankle sprains and other injuries, ankle pain can be caused by arthritis, gout, pseudogout, and infection.

Gout occurs when you produce too much uric acid (a waste product in the body). The extra uric acid gets deposited and forms crystals in joints, rather than being excreted in the urine.

Pseudogout is similar to gout. In this condition, calcium deposits in one or more of your joints, causing pain, redness, and swelling.

The types of arthritis that can cause ankle pain include:
Osteoarthritis 
Rheumatoid arthritis 
Chronic gouty arthritis 
Psoriatic arthritis 
Septic arthritis 

Home Care
If you feel pain in your ankle, rest it for several days. Try NOT to move the affected area.

If your ankle is unstable, support it, especially during standing or walking. ACE bandages work well. If this does not provide enough support, you may need to be fit for a brace. Crutches or a cane can help take the weight off a sore or unsteady ankle.

For swelling; keep your foot elevated above the level of the heart, even while sleeping. Ice the area right away. Apply ice for 10-15 minutes every hour for the first day. Then, every 3-4 hours for 2 more days.
Try acetaminophen or ibuprofen for pain and swelling.

Even after the pain subsides, you will need to keep pressure off of it for up to 10 days for a mild sprain and up to 5 weeks for a more severe sprain.

Once you have healed adequately, you can start exercises to strengthen your ankle and avoid injury in the future. Do not begin these exercises until a health care professional tells you it is safe to start. One exercise, for example, involves balancing on your healing foot and hopping.

For arthritis of the ankle, take medication exactly as prescribed. When the pain and swelling start to decrease, gently begin to exercise the joint again. Swimming is good, followed by stretching. Walking can be added later. Exercises can be done several times a day; but DO NOT overdo it. Pain is a message from your body to stop.

When to Contact a Medical Professional
Go to the hospital or call 911 if:
You have severe pain when NOT bearing weight.
You suspect a broken bone.
The joint appears deformed.
There is an audible popping sound and immediate difficulty using the joint.

Call your doctor if:
Swelling does not go down within 2-3 days.
You have symptoms of infection -- the area becomes red, more painful, or warm, or you have a fever over 100°F.
The pain does not go away after several weeks.

What to Expect at Your Office Visit
Your doctor will perform a physical examination, including a detailed examination of the ankles, and ask questions such as:
Does the pain shift from joint to joint? 
Is the pain the same in both ankles? 
Did the pain begin suddenly and severely? 
Did the pain begin slowly and mildly and then get worse? 
Did the pain resolve spontaneously in less than 6 weeks? 
Does the ankle feel warm to the touch? 
Does the ankle hurt when you are not bearing weight on it?

Diagnostic tests that may be performed include the following:
X-ray of the ankle and possibly the foot 
Aspiration of synovial fluid (fluid from the joint space) and synovial fluid analysis 
Nonsteroidal anti-inflammatory medications (NSAIDs), special foot gear, or braces may be prescribed. Surgery is occasionally necessary. 

Prevention
a. Lose weight if you are overweight. Extra pounds put strain on your ankles.
b. Warm-up before exercising. Stretch the muscles and tendons that anchor the ankle. 
c. Avoid sports and activities for which you are not properly conditioned. 
d. Make sure that shoes fit you properly. Avoid high-heeled shoes. 
e. If you are prone to ankle pain or twisting your ankle during certain activities, use ankle support braces. These include air-casts, ACE bandages, or lace-up ankle supports.