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Right ankle pain
Had an anterior tibiofibular ligament sprain grade2.The ligament is all good now as there is no pain in that area but while jogging and running,i experience a pain in the back region of my ankle around the achilles tendon.Also,when i raise myself up on the toes,the pain starts to kick in.The injury in the ligament happened back in october.Now,i don't know the reason of pain.How can i make it better at home.
Answers (4)
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Do isometric, quadriceps and tendo achillis strengthening exercises under supervision of physiotherapist for 10 days and then Start by yourself.
Next Steps
After lock down went for physiotherapy for some of 10 days max.
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Do exercise in observation of Dr.
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The main function of the Achilles tendon is to bend your foot downwards at the ankle ie. plantar flexion. This movement is essential for pushing off when walking or running ,
When you run, your Achilles tendon has to withstand forces several times your own body weight hundreds of times per run.
Causes of pain
1.increasing your training volume too much or too quickly .
2. Poorly fitted shoes
Next Steps
1.eccentric calf muscle strengthening exercises twice a day with combination of stretching and flexibility.
2.strengthening exercises of calf muscles
3. eccentric calf raises twice a day (3 sets of 15 repetitions), once with your knee straight and the other with it slightly bent to work each of your calf muscles evenly.
4. do icing to that point.
Health Tips
don't do exercises initially toomuch or not very fast.
only slow progressive exercises to be done.
avoid running of or sometime.
if any doubt contact me.
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Dr. Faiyazuddeen Kuthbudeen (PT)
Physiotherapist
23 yrs exp
Chennai
Hai friend u need to have ultrasound treatment protocol according to ur condition but due to lockdown you may not be aware what to do slightly apply a bikini gel which ever u have at ur home over the Achilles area and gently massage with ur fingers in a circular manner with little pressure applied over it u May experience a pain but u can able to manage it hope so later just keep ice pack over the area for few minutes don’t do any sort of exercise as it may aggravate it may take time to heal proper fitting of the shoe should be checked up more over if ur a basket ball player avoid jumping on the affected side limb too
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.