Many times we go running, and we come back with pain, or after a jump we have bad support and our ankle hurts. They are common causes of ankle injuries. The peroneal tendon what helps us is to bend the foot outwards, that is, it allows us to give mobility to that area, if making that gesture hurts us, we can intuit that we have an injured peroneal tendon.
Where is the peroneal tendon?
Tendons are structures that connect the muscles to the bones, that is, they are the fundamental glue between them, they also make joint movements possible. Many times we talk about muscles or bones without taking into account the tendons, ligaments, joints and others. Our organism is a single piece made up of thousands of smaller parts that connect with each other and must work in unison.
We have already left some clue, and it is that this important tendon is in the ankle, it’s both ankles, to be more specific. It is responsible for turning the foot towards the outside of our body, a very important movement in various sports.
Injury symptoms
The symptoms of this pain are very characteristic, so the traumatologist can quickly detect it. It can be a mild pain or an acute pain, depending on the area and the cause, also, if the pain is repeated very often, it can become chronic and that is already another consequence, which may make us go through the operating room.
- Pain in the back of the ankle.
- Acute pain when performing exercises such as balancing and hitting.
- Aches and pains when we turn the ankle to move the foot out or turn it in.
- swollen foot
- Outside of the ankle sore and swollen.
- Instability when walking.
- Increased heat in the area.
Normally, some tests such as X-rays or MRIs will be carried out to see the severity of the injury, since sometimes it can be a crossed injury, or a broader one, that is, beyond the peroneal tendon.
Causes
The causes are various and all ankle injuries, as happens with the knee, shoulders and elbows, have something in common and the lack of strength in the muscles. In other words, we have to strengthen our muscles and gain muscle mass and strength before starting to do a hard and specific workout.
In addition, we can not only injure the peroneal tendon due to playing sports, or having a bad fall, but also due to the simple fact of having a very high plantar arch and not preventing injuries with special insoles, footwear, specific training, reinforcement of the area, massages , etc.
- Excessive use of the turning movement in the feet.
- Intensify training without that area being prepared.
- Techniques and exercises inappropriate to our bone structure.
- Inappropriate footwear.
- High arch on the foot.
- Previous muscle problems.
- Muscle mass inequalities in the foot muscles.
Diagnosis
In order for the professional to carry out a good study of our case, we must indicate all the information we have, such as the type of terrain where we train, the time, the intensity, the exercises, the footwear, etc.
To make the diagnosis, it is necessary to verify through technical tests where the damage and pain is located, since it may seem that it comes from this tendon, but it can actually occur in another place and is reflected in that area. Only a specialist can find out they are problems, so you have to trust them.
They are normally used ultrasound tests and x-rays to locate the damage in the right place and thus rule out with certainty fiber breakage, sprains, tears, fluid in the joint, etc.
Treatment
The treatments are somewhat more specific, since not just any medication, nor any immobilization or physiotherapy, works. It is a painful injury that can be recovered in a few weeks if we do our part.
- What medicines They usually prescribe specific anti-inflammatories, but sometimes they send a common one such as ibuprofen.
- The physiotherapy It is of vital importance to regain mobility and strengthen muscles, improve balance, lose fear and gain mobility.
- The orthopedic supports They help a lot in recovery. They are normally used in activities that involve loop movements, that is, that are repeated over and over again and thus the area does not suffer as much.
- cortisone in injectionsalthough they are not highly recommended, as it can lead to this tendon giving way and breaking.
- The operation it is a very little used solution and only for extreme cases where there are more damaged parts.
Exercises to avoid injury
Obviously injuries cannot be avoided, we can only decrease the probability of their appearance. For example, it is more likely to damage the knee if we go running without technique, without warming up and without having strengthened the muscles for months, than if we go out having fulfilled everything. We can get injured, yes, but it is less likely.
Therefore, we can only prevent, and that is achieved by exercising all the muscles of the legs, from the hips and buttocks to the sole of the foot. Doing balance exercises, wearing appropriate shoes, using inserts if necessary, maintaining a good level of constant activity, etc.
Getting on tiptoe, first on stable ground and then on balance platform we strengthen all the muscles of the foot and calvesif we make gradual progress, using balls, and performing massages, that area will be reinforced, our coordination and the balance of our body will improve.
In this way we will achieve a better distribution of the weight of the body on our feet, and we will even improve the footprint, which greatly influences injuries to the feet, ankles and knees, and even to the hips and back.