More Than A Bum Ankle
The ankle takes a heavy beating during someone’s lifetime. From walking and running, to climbing and changing direction, the ankle is vital for movement. Sometimes, persons can experience ankle pain caused by tendonitis. Ankle tendonitis is a common condition with thousands of people suffering each year. If left untreated, the ankle becomes ruptured, requiring a tendon repair.
Why your tendon tends to twinge
The ankle has several tendons that secure the foot, helping with movement and flexibility. Ankle tendonitis includes peroneal tendonitis, Achilles tendonitis, and tibial tendonitis, to name a few. These tendons become inflamed, causing pain, swelling, and discomfort. Tendonitis happens mainly due to twists, falls, and resulting ankle sprains. Runners also tend to pick up tendonitis. However, many persons, particularly seniors, suffer from inflammation-related conditions like arthritis or gout. Luckily, 3 home remedies can help reduce both pain and inflammation.
1. Treat tendonitis with RICE
Treating tendonitis with food sounds great. However, RICE stands for rest, ice, compression, and elevation. The tendon may need rest to reduce the swelling, which means less running or movement. While resting, use an ice pack, compression bandage, and elevate the leg to improve blood flow. Take note of the activities and times when the pain flares up. Then switch to activities that are not as tough on the ankles.
2. Get stronger with stretching and balance.
A great way to improve tendonitis is to strengthen the tendon altogether. Use resistance bands to stretch the affected tendons. Try simple exercises, like rolling the affected side using the bands at least 3 times weekly. Balancing on the affected foot helps as well. Start by standing on one leg for 1 minute. Then increase the time and difficulty.
3. Invest in stable shoes and orthotics
While not an at-home remedy, using the right tools can reduce swelling and pain. Get doctor-recommended shoes for work and exercise. These shoes can improve gait and reduce the pressure on the tendon. Orthotics are shoe inserts that change the position of the heel or instep. The orthotics can help create a secure ankle when moving.
When at-home remedies are not enough
These 3 treatment options are quite useful. Despite attempts to ease the pain, at-home treatment sometimes fails. At this point, a doctor must get involved. If there is clear damage, tendon repair is the next step. Tendon repair is a rare but effective option. With tendon repair, the surgeon makes incisions to access the tendon. Then, the surgeon stitches the tendons together, using minimally invasive techniques. A donor tendon may be necessary if the tendon is beyond repair. While surgery has minor risks, there is a high success rate.
Move better, live better
The ankles are a critical part of everyday movement and sporting activities. Tendonitis can throw a wrench in the day, causing pain and low quality of life. These 3 tips can reduce swelling, inflammation, and keep persons out of the doctor’s office. However, there are times when tendon surgery is the only option. If there is no relief, speak with a doctor immediately. Those ankles will be in great shape in no time.
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