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Front side Ankle pain after skipping
Hi this is gopi Krishna from hyderabad recently I started using jumping rope and medium stable running(doing workout without shoes/hardsurface at home) ....I was k for couple of days and after that the next day I tried some more no of rounds of workout which gives me a sort of front side ankle pain when standing on toe....anterior tibialis I think....pain from ankle to main figer of toe...using diclofenac and applying Bengay/omni gel from last 4 days but the pain still exists can some on suggest me the solution for my problem....tq
Calf Stretches
Standing calf stretch
Stand away from a wall and.put your fight foot behind you and be sure your toes are facing forward. Lean forward at the ankle while bending the right knee and keeping your heel on the ground. Hold this for 30 to 60 seconds. Repeat 10 times a twice a day.
Downward dog yoga stretch
Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Repeat 10 times a twice a day.
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Proper examination needs to be done to point out what structure is giving you pain. The area that you mentioned as your pain site dosent correlate with Tibialis anterior.
Next Steps
see a sports physiotherapist to get it assessed, Pain ointments are not the solution for your problem hence they wont help.
Health Tips
since you did not mention warm up or cool down, i would suggest you make sure you are doing that before and after your workout respectively. and buildup on your workout intensity gradually, do notbrush into increasing the number of rounds in a short span of days.
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