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Did you know that of all major joints, the ankle is the most commonly injured? In fact, there are a variety of conditions that affect the ankle. Here are the 4 Most Common Ankle Injuries.
Ankle Sprain
Sprains rank number one among the most common ankle injuries. There are three primary forms of ankle sprains: inversion, eversion and high. Ankle sprains occur when the ligaments are overstretched or torn, resulting in damage to the joint. While mild sprains typically take about 2–3 weeks to recover, proper support—such as taping or bracing—can help you stay mobile during the healing process. Although ankle sprains are a common sports injury, they can happen to anyone during everyday activities like walking on uneven surfaces or missing a step.
Inversion
An inversion sprain occurs when the ankle rolls inward, stretching or tearing the ligaments on the outside of the joint. This is the most common type of ankle sprain and often happens during activities like walking or running on uneven surfaces.
Eversion
An eversion sprain occurs when the ankle rolls outward, placing stress on the deltoid (medial) ligaments on the inside of the ankle. These sprains are less common than inversion sprains because the medial ligaments are stronger and more resistant to injury. Eversion sprains account for approximately 10–20% of all ankle sprains.
High Ankle
A high ankle sprain occurs when the foot twists outward, placing stress on the syndesmotic ligaments that connect the tibia and fibula (the two bones of the lower leg). This type of sprain affects the upper part of the ankle and is less common in everyday activities, but more frequently seen in sports such as football, basketball, and soccer.
To help prevent sprains, follow these Ankle Strengthening Exercises. Additionally, a Better Shoe Can Prevent Ankle Sprains. You’ll want shoes that fit properly, offer good traction, and provide adequate support—along with orthotic inserts if needed. A biomechanical assessment with a chiropodist or podiatrist is an excellent starting point, as it can identify issues with your gait and foot structure that may increase your risk of injury, and provide targeted solutions to help prevent future problems.
Tarsal Tunnel Syndrome
Tarsal Tunnel Syndrome is a common foot condition that affects the ankle. It’s a result of a damaged posterior tibial nerve, and is considered the ankle’s version of carpal tunnel syndrome. Tarsal tunnel syndrome is the most common nerve entrapment condition affecting the ankle. The tarsal tunnel is a narrow space located on the inner side of the ankle, just behind the bony prominence. It is covered by a strong ligament that helps protect and contain its structures, including tendons, blood vessels, and nerves. Most notably, the tibial nerve passes through the tarsal tunnel, which is why compression in this area can lead to pain, tingling, or numbness in the foot and ankle.
Tarsal tunnel syndrome occurs when the structures within the tarsal tunnel become compressed, placing pressure on the tibial nerve and surrounding tissues. A helpful way to think of it is like squeezing a bundle of wires—the more pressure applied to the outer casing, the more strain is placed on what’s inside. In this case, that includes the nerves, blood vessels, and tendons running through the tunnel. Common symptoms include sharp, shooting pain, tingling (“pins and needles”), or a burning sensation along the inside of the foot, near where the foot meets the ankle. Some say that pain can be severe enough to cause a person to limp, and individuals may describe a radiating pain that cannot be localized to one spot.
Achilles Tendonitis
The Achilles’ tendon is the longest tendon in the body, and can withhold extreme amounts of stress. The tendon connects the calf to the heel bone, and can become inflamed over time if overused. If this occurs, the injury is known as Achilles tendonitis. The most common symptom of Achilles Tendonitis is a mild ache or pain in the back of the lower-leg or above the heel, especially first thing in the morning and after exercise. The tendon can also be warm, swollen and irritated with certain ankle movements. This can cause pain in and around the ankle as well, as other joints and muscles attempt to compensate for the damage to the Achilles.
The following can cause Achilles tendonitis:
- lack of conditioning in your lower leg muscles
- excess strain on the Achilles tendon
- bone spurs in the heel rub on the Achilles tendon
- untreated flat feet can lead to stress on the posterior tibial tendon
To treat and prevent Achilles tendonitis, you can:
- Strengthen and stretch your Achilles
- Rest, or decrease activity
- Invest in Custom Orthotics
- Use Over-the-counter Insoles
Dorsal Spurs
A Bone Spur is a benign growth and occurs on all parts of the body including on the heel, ankle, and toes. Specific to the ankle area, a Dorsal Spur is a bone growth at the insertion of the Achilles tendon. Bone spurs develop as your body’s response to trauma in the area. The body’s defense mechanism begins to grow bone to help protect the area against further damage. As these deposits build up, there is less space for normal movement, which can lead to discomfort due to the presence of an underlying bone spur.
There are two important points to consider: first, bone spurs are relatively common; second, although many people have them, only about 5% actually experience pain.
Dorsal spurs may develop due to several factors, including:
- Strain on the foot muscles and ligaments
- Overstretching of the plantar fascia
- Repeated micro-tearing of the thin lining of the heel bone
In most cases, dorsal bone spurs are not a cause for concern. However, if you suspect a dorsal spur or experience persistent ankle or foot pain that does not improve over time, it is best to consult a foot care professional for proper assessment and treatment guidance.
