Ankle injuries are very common. If your ankle and foot are injured, walking or moving is difficulty. Often these injuries to the ankle and foot come from poor posture and placement of our limbs when we walk, run or play sports. The way we pick up our foot and land is important; people with flattened feet and with a decreased arch may find that without the proper footwear, their feet become sore and painful to walk on. Pain and discomfort in the ankle and foot can cause compensations farther up the chain At In Motion O.C., we hope to educate our clients and potential clients on the proper mechanics of the ankle and foot.
Anatomy and Physiology of the Ankle and Foot
Just above the foot, at the base of the leg, the ankle is composed of the tibia, fibula, and talus. Layering on the bone, we add articular cartilage that protects the joint from grinding and offers support. Ligaments help to support the ankle and the other joints within the foot to cushion them from external forces and support them from dislocation or injury.
Laced in between and surrounding these ligaments, bones, and joints are muscle groups allowing the foot to plantarflex, dorsiflex, invert and evert and helping the foot and ankle propel the body forward. The topmost side of the foot is where extensors are located, and the underside of the foot is where flexors are found. Dorsiflexors allow the foot to pull upward toward the body and plantarflexors allow you to point your foot downward. Ligaments wrap the ankle and provide support. The Achilles tendon is located at the backside of the ankle and is exposed to injury often.
When we have a shift in the foot, the ankle is offset, which then creates stress within the knee and hip above, as we well as the sacroiliac joint and back. For flat feet, patients can wear supportive shoes or orthotics that are designed to support arch in your foot, which will reset the position of the foot, ankle and everything above it. Pain in the foot can start off with cramping, tingling, dull throbbing, and cause difficulty with walking or pushing off the ground. The ankle specifically suffers from this stress and injury from rolling or twisting. Should either the foot or ankle suffer an injury, they will likely affect one another.
Main types of foot/ankle pain
If these exercises are difficult or cause you to experience more pain, it’s best if you rest the area and elevate the leg. Ice packs and anti-inflammatory medication can reduce any swelling or tenderness in the ankle and foot. Physical therapy may help you increase mobility and reduce pain as you learn how to avoid injury with our postural program, aquatic and ACL therapy; call In Motion O.C. today to schedule your appointment at 949.861.8600.