What’s Behind Your Ankle Pain? A Guide to Understand the Causes

A minor misstep can lead to an ankle pain, one of the most prevalent musculoskeletal injuries affecting individuals across all age groups in Singapore, from athletes to those leading sedentary lifestyles. This injury occurs when one or more ligaments in the ankle are either stretched or torn, resulting in pain, swelling, and difficulty with mobility.

Many individuals attempt to endure ankle injuries without seeking medical attention. However, if an ankle pain leads to more than mild pain and swelling, it is vital to consult a healthcare professional. Inadequate treatment and rehabilitation of a severe ankle injury may hinder proper healing, potentially resulting in a loss of range of motion and stability. This, in turn, can lead to recurrent pains and extended recovery periods in the future.

An ankle injury refers to any damage to the structures surrounding the ankle joint, including ligaments, tendons, bones, and cartilage, and it can occur due to a variety of factors. Identifying the type of ankle pain can help determine the underlying cause and guide treatment.

Common types of ankle pain and their potential causes in Singapore

Joint sprains

The most common injury which involves a stretch or tear of the ligaments that stabilise the ankle and is often caused by unexpected ankle rolls or twists. The severity of sprains can vary from mild (ligament stretching) to severe (complete tears).

Bone fractures

Breaks in one or more bones that make up the ankle joint, usually brought on by trauma or falls. The talus, tibia, and fibula are commonly affected.

Peroneal tendon injuries

Injuries to the tendons that run along the outside of the ankle, which can be caused by acute trauma or prolonged overuse.

Achilles tendonitis

Achilles tendon inflammation, often due to overuse or repetitive strain, can cause pain along the back of the ankle.

Ankle impingement

A condition in which tissues in the ankle are compressed during movement, resulting in pain either at the front or back of the ankle.

Ankle instability

Often caused by repeated sprains, this condition can create a sensation of the ankle giving way.

Ankle tendinitis

Often resulting from repetitive movement or overuse, can place significant strain on tendons over time leading to inflammation.

What symptoms are associated with ankle pain?

If you are experiencing ankle pain, it is important to assess your specific symptoms, as they can vary based on the underlying cause. It is advisable to consult a healthcare professional for an accurate diagnosis and appropriate treatment. Common symptoms may include:

Pain

Discomfort can be confined to a specific area or distributed around the ankle, and can range from mild to severe.

Stiffness

Difficulty moving the ankle, especially after periods of rest, can indicate injury or inflammation.

Swelling

The ankle may appear swollen or puffy, often due to inflammation or injury.

Clicking or popping sounds

Abnormal sounds during movement can indicate joint issues.

Bruising

Discolouration around the ankle may occur, especially after a sprain or fracture.

Tenderness

The area around the ankle may be sensitive to touch or pressure.

Instability

A feeling that the ankle may give way or not support your weight adequately.

Limited range of motion

You may find it hard to flex or rotate the ankle fully.

How can I prevent ankle injuries?

Preventing ankle pain requires the implementation of several strategies.

Choosing appropriate footwear

These offer sufficient support and cushioning, particularly during physical activities. Improper footwear can greatly contribute to ankle pain in various ways. Inadequate support can lead to misalignment, which increases stress on the ankle joint and surrounding ligaments.

Furthermore, insufficient cushioning may fail to absorb impact during physical activities, resulting in heightened strain on the ankle, and can cause friction and discomfort, leading to blisters and other injuries with a poorly fitted shoes.

Therefore, select well-fitted, supportive shoes for maintaining ankle health and preventing pain.

Ankle stability exercises

Incorporating balance training exercises, such as single-leg stands or the use of a balance board, will improve proprioception, which is the body’s ability to sense its position and movement in space.

Improved proprioception helps stabilise the ankle, making it less prone to injuries like sprains. Balance training also strengthens the muscles around the ankle, improves coordination, increases joint stability and support while contributing to long-term resilience against future injuries.

Appropriate warm-ups

Engaging in warm-up exercises prior to activities, along with stretching the calves, Achilles tendon, and ankles, can significantly enhance flexibility.

In addition, these practices help in reducing the risk of injuries by preparing the muscles and joints for more strenuous activities. A proper warm-up increases blood flow to the muscles, improves muscle elasticity, and primes the nervous system for optimal performance.

Pace yourself and listen to your body

Avoid sudden increases in exercise intensity or duration. Do gradual build ups of your activity level to allow your body to adapt. Consistency, rather than intensity, often leads to more sustainable and enjoyable results.

Incorporating rest days and varying your activities can also help prevent overuse injuries and maintain motivation. Always prioritise your health and well-being in your fitness endeavours.

What happens if I do not seek treatment for my ankle pain?

If underlying issues related to ankle pain are not addressed, complications may arise in the future. Persistent pain can lead to chronic discomfort, adversely affecting daily activities and overall quality of life. A common consequence is reduced mobility, which results in a reduced range of motion, making everyday tasks challenging.

Ongoing ankle pain can cause instability due to weakened ligaments, thereby increasing the risk of recurrent sprains or injuries. If left untreated, conditions such as arthritis or severe injuries may lead to joint damage and chronic inflammation.

Moreover, individuals often modify their gait to alleviate pain, which places additional stress on other joints, such as the knees and hips. This alteration can lead to muscle weakness due to reduced movement and may negatively impact mental health, potentially resulting in frustration, anxiety, or depression.

Additionally, an unstable or painful ankle significantly elevates the risk of falls, particularly among older adults, which can lead to further injuries. Timely intervention for ankle pain is essential to prevent these complications and to preserve overall health and mobility.

A tailored physiotherapy plan can help manage pain, improve mobility, and strengthen the ankle, reducing the risk of future issues. In addition, incorporating exercises that enhance balance and flexibility can further support recovery and contribute to long-term ankle health.

Remember, taking proactive steps today can pave the way for a more active and pain-free future.

How to determine the severity of your ankle pain?

Assessing the severity of your ankle pain is based on the level of pain, swelling, range of motion, and the ability to walk. It requires careful observation of particular signs and symptoms. It is advisable to seek medical attention if you encounter severe pain that hinders your ability to bear weight or move the ankle, significant swelling, or noticeable bruising around the ankle.

Mild ankle pain

This may present as a dull ache or occasional discomfort, often without significant swelling or bruising, and it usually does not disrupt with daily activities. This could indicate a minor strain or overuse.

Moderate ankle pain

This is more persistent and noticeable, particularly during activity or when weight bearing. It may involve swelling, bruising, and discomfort with movement, suggesting a sprain or ligament injury.

Severe ankle pain

This is more intense, sharp, and persistent, often making it difficult or impossible to walk or bear weight on the affected ankle. Swelling is significant, and bruising may spread over a larger area. This level of pain may indicate a ligament rupture, tendon tear, or fracture.

Extreme ankle pain

Often accompanied by an obvious deformity, such as a twisted or misaligned ankle, and is often the result of a significant injury. The pain may be constant and sharp, and may be unable to move the ankle at all. This could indicate a fracture, dislocation, or complete ligament tear.

The severity of ankle pain ranges from mild discomfort (which can often be managed with basic self-care) to extreme, disabling pain that requires urgent medical attention. If you experience significant swelling, bruising, or difficulty walking, it is important to seek medical advice to ensure proper diagnosis and treatment.

Remember, timely intervention can help avoid complications, prevent long-term issues, and promote a quicker recovery, allowing you to return to daily activities with minimal disruption. Be proactive in caring for your ankle and take the right steps to ensure a full recovery. Make an appointment to see one of our team members to get it checked out!