Tarsal and Ankle Pain: Causes, Exercises and Treatment

Ankle:

• Pain, swelling, bruising – may indicate an ankle sprain.
• Ankle and heel pain, calf pain when standing on tiptoes – it may be Achilles tendonitis.
• Dull pain, redness and swelling – possible bursitis (inflammation of the joint capsule).
• Sudden sharp pain in the ankle with swelling, unusual angle of the ankle, pain in the ankle when stepping on it – it may be a fracture of the ankle.^[2]

Instep:

• Pain, swelling, stiffness and a “popping” sensation when moving the leg – typical of tendonitis, arthrosis.
• Reddened, warm skin, sudden pain when touched on the foot – a possible cause is gout. ^[3]

The doctor uses X-rays, magnetic resonance imaging (MRI) and computed tomography (CT) to find the cause of the problem . Each of these examination methods has a different significance – X-rays can reveal a fatigue fracture, while CT and MRI show the soft tissues in the ankle area.

Of course, a physical examination of the lower leg in standing and sitting positions and a check for mobility, swelling or tenderness. ^{[10] ,[11]}

• Ankle sprains are one of the most common causes of pain of ankle . Up to 85% of all ankle injuries fall into the “sprain” category. ^[12]
• Pain in the lower limb affects up to 87% of all adults during their lifetime. ^[13]

Over-the-counter analgesics (painkillers), braces or orthotic shoe inserts can also provide pain relief.

In case of more severe problems, injections with corticosteroids, which have an anti-inflammatory effect, can help. Surgical treatment applies, for example, to patients with torn ligaments or tendons. ^[16]

Similar precautions apply in the treatment of ankle pain. Wearing appropriate footwear is also an important step – shoes should be reasonably wide, comfortable and without high heels. ^[17]

Physiotherapy has its place in the treatment of tarsal and ankle pain pain for several reasons: appropriate exercises will strengthen the muscles, improve mobility and reduce the risk of injury.

• Your physiotherapist will recommend the right stretching and strengthening exercises .
• Exercise regularly.
• Take time to warm up the soft tissues before exercising to prevent injury. ^[18]

Preventive measures relate to both an active lifestyle (regular physical activity, maintaining the right weight) and foot care.

• Healthy orthopedic shoes should be roomy enough, comfortable and without high heels.
• Hammer toes and flat feet can also be a risk, so it is worth seeking podiatric care (a specialty that deals with foot care) for these problems. ^[19],[20]