Outside Ankle Pain
Outside ankle pain can be caused by a number of issues, ranging from minor sprains and irritation to serious injuries like fractures and tendonitis. Whether your ankle pain is acute or chronic, it’s important to determine the underlying cause of your discomfort and find an effective treatment plan to get back to living an active life.
Identify the Cause of the Pain
Determining the exact source of your outside ankle pain is key to choosing the best treatment for you. Common causes of outside ankle pain include sprains, fractures, arthritis, tendonitis or other soft tissue inflammation and overuse syndromes.
If you experienced a specific event that caused the pain and you felt or heard a pop or break, you should read below to reduce inflammation and swelling with ice and see a doctor immediately.
If your outside ankle pain is felt during certain movements and you do not notice bruising or swelling, you may be suffering from peroneal tendonitis, overuse, and / or compensation from other areas in your lower leg. Matterhorn Fit’s Rehabiliation Specialists can find the root cause quickly and begin treatment during your 1-hour Initial Evaluation.
Reduce Inflammation and Swelling
To reduce the inflammation and swelling of your outside ankle pain, you can use ice packs to decrease the heat and sensitivity of the area. Applying a cold compress for no more than twenty minutes at a time will help reduce the redness, throbbing sensation, and swelling. In addition to applying ice packs, it is recommended to elevate your ankle as much as possible off of the ground or even on a pillow during resting periods.
Rest, Ice, Compression, and Elevation (RICE)
Rest, Ice, Compression, and Elevation (RICE) is a widely used approach to treating and managing ankle pain. Rest your ankle as much as possible. The RICE protocol recommends icing the area for no more than twenty minutes at a time. Apply compression to the inflamed area with an ACE bandage in order to reduce swelling and inflammation. Finally elevate your ankle when resting or sleeping – this will help to keep swelling down and reduce feelings of soreness or tightness.
Tendonitis, also known as tendinitis, is a common condition that affects the tendons in the body. The tendons are the strong fibrous cords that connect muscles to bones, and when they become inflamed or irritated, the result is tendonitis. One of the most common places for tendonitis to occur is in the ankle.
Ankle tendonitis, also known as peroneal tendonitis, is an inflammation of the tendons that run along the outside of the ankle. These tendons, called the peroneal tendons, are responsible for helping to stabilize the ankle and foot during movement. They also assist in foot and ankle movements such as pointing the toes and lifting the foot up. When these tendons become inflamed, it can cause outside ankle pain, stiffness, and weakness in the ankle.
There are several causes of ankle tendonitis, including overuse, injury, and certain medical conditions. Overuse is the most common cause, as it occurs when the tendons are repeatedly strained or stressed. This can happen as a result of activities that involve a lot of walking, running, or jumping, such as playing sports or running for exercise.
Injury can also cause ankle tendonitis, as a sudden force or trauma to the tendons can cause them to become inflamed. This can happen as a result of a sprained ankle, or from landing on the foot incorrectly. Medical conditions such as rheumatoid arthritis, gout, and diabetes can also increase the risk of developing ankle tendonitis.
Symptoms of ankle tendonitis include pain and tenderness along the outside of the ankle, stiffness and weakness in the ankle, and difficulty bearing weight on the affected foot. The pain is often worse when the ankle is moved or when bearing weight on it, and it may be accompanied by swelling and redness.
The Matterhorn Fit process starts by looking for neurological breakdowns in the system that may lead to compensation and inefficiency in movement patterns. We then treat those breakdowns and implement movement protocols that are designed to reinforce the new neurological patterns. During the treatment of outside ankle pain we will also include rehabilitation modalities such as Instrument Assisted Soft Tissue Mobilization (IASTM), Active Release Technique (ART), and specific stretching and strengthening exercises to directly address the affected tissue.
Our process works. 94% of clients have experienced a major reduction of pain within 2 weeks. Come see why we’re trusted by professional athletes, Olympians, and thousands of active individuals from all over the world. Schedule Your Initial Evaluation today.