Tendons are tough and fibrous connective tissues that attach muscles to bones. Tendons are structure that generally in white. The large tendon (Achilles tendon) of the calf muscle passes behind the ankle and attaches at the back of the heel. Meanwhile, peroneal tendons are located on the outside of the ankle and insert on the midfoot. These tendon functions to balance and stabilize the foot while walking.
WHAT IS ANKLE TENDONITIS?
The term of ‘tendonitis’ is the inflammation of tendon. It is sometimes spelled as ‘tendinitis’. Tendonitis is our body’s natural reaction to injury in a tendon. Overuse or improper use of a tendon can lead to microtears (tiny tears) occur in its fiber. Tears are typically in the belly, or middle, of a tendon, as well as the insertion point, which is where they attach to bones.
WHAT ARE THE CAUSES?
1) Overuse and repetitive motion from recreational, athletic, or occupational activities (such as cycling, particularly when the ankle moves incorrectly for prolonged periods)
3) Thermal injury to the tendon
4) Use of certain antibiotics
SIGNS AND SYMPTOMS
-Pain over the affected tendon
-The pain is usually worsened with repetitive motion, but it can also be present at rest.
-Might have mild swelling over the tendon.
- It is made based on the way the affected tendon and movement of the associated muscle feels.
Achilles tendonitis: Tenderness is felt when the Achilles Tendon is squeezed between the fingers.
Peroneal tendonitis: Tenderness is felt when the peroneal tendon is palpated.
- Ultrasound evaluation
- CT scan
- Patient is advised to have rest at early stage to prevent further inflammation and pain.
- Apply ice pack on the affected are to reduce swelling and pain for 10 minutes.
- Calf Stretching
-Stretch calf muscle before and after any activities.
-Should be done slowly and only to a pain free level
-Stand with one foot in front of other. Keep your back heel on the floor and bend the front knee to get into a lunge position.
-Hold for 30 seconds and repeat 3 times. Do three sessions per day.
- Ankle Circles
-This exercise helps restore mobility to your ankle.
-Sit and make a circle of ankles
-You may flex and point the toes.
-Drawing the letters of the alphabet in the air will also help to improve your range of motion.
-Do these motions with both ankles throughout the day to keep the joint loose.
- Heel Raises
-Should start heel raises only after you can bear weight on your ankle without pain.
-To avoid future injuries, you will need to strengthen your ankles and heel raises may help to strengthen your ankle.
-Come up on both toes and lift the heels as high as you can off the floor without pain. Then lower down slowly.
-Do 8-12 repetitions.
- Tubing ankle pulls
-As your range of motion improves, you can start to do tubing exercise to strengthen the ankle.
-Do these exercises after your ankle tendinitis healed.
4) Taping or ankle support
-Taping or use ankle support may reduce pain and prevent further injury of your ankle tendonitis.
-To break up scar tissue adhesion
-Reduce inflammation, swelling, and calcium deposits.
-Create a deep heat to a localized area to ease muscle spasm.
-Increase soft tissue extensibility
-Facilitate healing at the cellular level
-Anti inflammatory medications
Nur Hidayu binti Bolia
Physiotherapist Kemaman Wellness.