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tip 1

If you sprained your ankle in the past and still suffer from pain during exertion: aside from the ligaments, one of the key tissues that undergo an over stretch while spraining is the Peroneus muscle. A long and thin muscle that spreads between the knee and foot. Its function besides pronating (or everting) the ankle is to provide input to the central nervous system through its many stretch and contraction receptors (proprioceptors).

It is common that this muscle after spraining, develops trigger points (inner contraction points) that radiate pain to the ankle region, that limit its ability to contract and stretch. these points can be active in rest as much as during activity.

Treating these points is by deep soft tissue massage, dry needling and various manual therapy techniques performed by the PT. If the pain after the injury has not subsided after awhile, it won't go by itself (or at least not for a while). the limitation in the ankle can start a vicious cycle of movement deficiency and can chronically influence the ankle joint itself, posture and even back pain.

ankle sprain is an injury usually neglected and that's not a correct approach. it requires treatment and consideration like any other injury.