What are the causes of arch pain or arch strain? What are the common stretches and treatment options for this condition? How can you recover from a strained muscle in the foot arch?

Causes of Arch Pain or Arch Strain

Arch pain can be caused by a variety of underlying conditions. The most common cause is plantar fasciitis, but other potential causes include posterior tibial tendon dysfunction, cavus foot, and overpronation.

Plantar fasciitis is the inflammation, overuse, or injury of the plantar fascia, the ligament that connects the front of the foot to the heel. This can lead to pain and stiffness in the heel and arch, especially when first waking up or after prolonged standing.

Posterior tibial tendon dysfunction (PTTD) occurs when the posterior tibial tendon, which connects the inner foot to a calf muscle, becomes injured or inflamed. This can cause arch pain that extends along the back of the calf and inner ankle.

Cavus foot is a condition where the foot has a very high arch, which can lead to arch pain. This may be an inherited structural issue or caused by neurological conditions.

Overpronation, where the foot rolls inward excessively when walking, can also cause arch pain over time by damaging muscles, tendons, and ligaments.

Common Stretches for Arch Pain

Stretching the muscles and connective tissues in the foot and lower leg can help alleviate arch pain. Some effective stretches include:

1. Plantar fascia stretch: Fold a towel in half and loop it around the ball of your foot. Gently pull the towel towards you while keeping your knee straight.
2. Calf stretch: Stand about 3 feet from a wall, lean forward, and place your hands on the wall. Keep your heels on the ground as you bend your elbows and lean in.
3. Towel curls: Sit with a towel on the floor in front of you. Use your toes to grab and pull the towel towards you.

Treatment Options for Arch Pain

In addition to stretching, there are several other treatment options for arch pain:

• Wearing supportive, well-fitted shoes or orthotics to provide arch support
• Applying ice or using anti-inflammatory medication to reduce inflammation
• Undergoing physical therapy to strengthen the muscles and improve function
• Considering bracing, such as an ankle brace or night splint, to immobilize and support the affected area
• Exploring surgical options in severe or persistent cases, such as tendon repair or arch reconstruction

Recovering from a Strained Muscle in the Foot Arch

Recovery from a strained muscle in the foot arch typically involves a combination of rest, ice, compression, and elevation (RICE), as well as the treatments mentioned above. The recovery timeline can vary depending on the severity of the injury, but most people see improvement within a few weeks to a few months with proper management.

It’s important to take a break from high-impact activities and allow the injured area to heal. Gradually reintroducing activity and strengthening exercises can help prevent further injury and support a full recovery.

Preventing Arch Pain or Arch Strain

To help prevent arch pain or strain, consider the following strategies:

• Wear well-fitting, supportive shoes with good arch support
• Maintain a healthy weight to avoid excessive stress on the feet
• Incorporate regular stretching and strengthening exercises for the feet and lower legs
• Gradually increase the intensity and duration of physical activities to avoid overuse injuries
• Seek professional help, such as from a podiatrist or physical therapist, if you have persistent or recurring arch pain

Seeking Medical Advice for Arch Pain

If you are experiencing persistent or severe arch pain, it’s important to seek medical attention. A healthcare provider, such as a podiatrist or orthopedic specialist, can help determine the underlying cause and develop an appropriate treatment plan. They may perform a physical examination, order imaging tests, and provide recommendations for managing the condition.

Early intervention and proper treatment are key to preventing the condition from worsening and ensuring a full recovery. Don’t hesitate to consult a medical professional if you are experiencing arch pain or any other foot-related issues.

Conclusion

Arch pain or arch strain can be caused by a variety of underlying conditions, including plantar fasciitis, posterior tibial tendon dysfunction, cavus foot, and overpronation. Effective treatment often involves a combination of stretching, supportive footwear, anti-inflammatory measures, and in some cases, physical therapy or even surgery. By understanding the causes and seeking appropriate medical care, individuals can effectively manage and recover from arch pain.

Causes, Stretches, Treatment, Recovery, and More

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Pain in the arch of the foot can be caused by a number of underlying conditions. Plantar fasciitis is the most common, but other causes may include posterior tibial tendon dysfunction, cavus foot, and more.

Overview

Arch pain is a common foot concern. It affects runners and other athletes, but it can also occur in people who are less active. The arch of the foot stretches from the base of your toes to your heel, and plays an important role in any activity where you’re on your feet. The arch helps:

• absorb shock
• bear weight
• create balance
• stabilize movement
• adapt to changes in terrain

Arch pain may be felt in the ball and heel of the foot. You may also feel pain in the top of your foot, or even in your ankles, knees, hips, legs, and back. Depending on the underlying cause, the pain may be worse when walking or standing, or during or after activities involving your feet. It may also be more intense in the morning when you wake.

Arch pain can occur if you injure the muscles, bones, ligaments, or tendons that form the arch of your foot. It can also occur due to structural issues, especially if those structural issues become aggravated by:

• weight gain
• aging
• overuse
• neurological conditions
• physical stress

Flat feet and high arches are examples of structural issues that may lead to arch pain.

The following are common conditions that can cause arch pain:

Plantar fasciitis

Plantar fasciitis is the most common cause of arch pain and one of the most common orthopedic complaints reported. It’s caused by inflammation, overuse, or injury to the plantar fascia. The plantar fascia is the ligament that connects the front of your foot to your heel. It’s often seen in runners, but it can also occur in nonrunners.

If you have plantar fasciitis, you may feel pain and stiffness in the heel and arch. Pain is typically worse upon awakening and becomes more painful after prolonged standing or activities where you’re on your feet.

If you frequently experience plantar fasciitis, you may need to wear a different type of shoe or get inserts to provide additional comfort and support to your foot. Stretches can also help relieve pain from plantar fasciitis.

Posterior tibial tendon dysfunction (PTTD)

PTTD, also known as adult-acquired flatfoot, occurs when you have an injury or inflammation to the posterior tibial tendon. The posterior tibial tendon connects the inner foot to a muscle in the calf. PTTD can cause arch pain if the posterior tibial tendon is no longer able to support the arch.

With PTTD, arch pain is likely to extend along the back of the calf and inner aspect of the ankle. You may also have ankle swelling. Pain typically occurs during activities, such as running, not afterward.

You may need to wear an ankle brace or custom shoe insert to treat PTTD. Physical therapy may also help. In some cases, you may need surgery to treat the condition.

Overpronation

Overpronation is used to describe the way your foot moves when you walk. In people who overpronate, the outer edge of the heel hits the ground first, and then the foot rolls inward onto the arch. This overly flattens the foot. Over time, overpronation can damage muscles, tendons, and ligaments, and cause problems that lead to arch pain.

If you overpronate, you may also experience:

• knee, hip, or back pain
• corns or calluses
• hammer toe

You may also notice extra wear on the inside part of the bottom of your shoe, specifically on the inside of the heel and the ball of the foot.

If you overpronate, you may want to consider stability shoes. These shoes help correct your step when you walk. Inserts may also help. Ask a store associate at a local shoe store for recommendations, or talk to a podiatrist or orthopedic surgeon. A podiatrist is a doctor who specializes in foot health. Exercises and stretches may also help.

Cavus foot

Cavus foot is a condition where the foot has a very high arch. It may be an inherited structural abnormality, or it could be caused by neurological conditions, like cerebral palsy, stroke, or Charcot-Marie-Tooth disease. Pain is most commonly felt in people with cavus foot when walking or standing. Other symptoms may include:

• hammer toe
• claw toe
• calluses

You may also be more prone to ankle sprains because of foot instability.

As with other arch conditions, special orthotic shoe inserts may help relieve your pain. You may also want to wear shoes with extra ankle support, especially when participating in sports. Look for high-topped shoes. In some cases, you may need surgery.

Occasional arch pain is typically no cause for concern. In these cases, you may be able to find relief from home remedies, like soaking your foot, massage, or rest.

If you frequently experience pain, of if the pain doesn’t improve or gets worse with home remedies, talk to your doctor. Arch pain can progress to more serious foot condition, and may even lead to damage in your back, knees, and ankles. If you have diabetes, it’s especially important to stay on top of foot injury or pain.

Your doctor will assess your medical history and conduct a physical examination to pinpoint the location of your pain. They will likely ask you to flex and point your foot while pushing on the ligament. Your doctor will also look for any signs of inflammation like redness or swelling. Your reflexes, coordination, balance, and muscle tone will all be checked.

Diagnostic testing may include:

• X-rays
• MRI scans
• CT scans
• ultrasound

Understanding when and where you experience arch pain could be key to your diagnosis.

You may be able to relieve your arch pain on your own at home or with some minor lifestyle changes. In some cases, home remedies may need to be used in addition to medical treatment.

Rest

When you first notice the pain, rest your foot and take a break from activities that put a lot of stress on your feet, like running or sports with a lot of jumping, such as basketball. You may need to avoid strenuous activities for a few days, or longer if the pain persists.

You may also try icing your foot. Apply ice to your foot 10–15 minutes twice a day, until pain subsides.

Stretch

If you suspect plantar fasciitis, you can try this self-release stretch:

• Place your ankle on your thigh and cradle your toes in one hand.
• With the other hand, gently fold the foot in on itself by pushing down and in on the heel.
• Gently push the toes toward the heel, and hold for 3–5 minutes.
• Do this once a day, or whenever you experience pain.

Here’s an easy stretch you can do at work. You’ll need a lacrosse ball, which you can find online or at a sporting goods store. You can also use a foam roller, water bottle, or tennis ball.

• Sitting in a chair, remove your shoe.
• Place a lacrosse ball under the ball of your foot.
• Roll the ball using your foot, slowly moving the ball down your foot and to the arch. Continue rolling the ball under your foot to massage the area.
• Do this for 5–10 minutes.

Stretching your calves can help relieve tightness or pain in your feet, including the arches. To stretch your calves:

• Stand about an arm’s length from a wall. Facing it, place your hands on the wall.
• Place your right foot behind your left.
• Keep your right knee straight and your right heel on the floor as you slowly bend your left leg forward.
• You should feel a stretch in your right calf. Hold the stretch for 15–30 seconds and then release.
• Repeat three times on the right side, and then switch legs.

Try over-the-counter (OTC) remedies

Over-the-counter arch supports and supportive shoes may help reduce pain and prevent injury in the future. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin), may also help reduce inflammation and pain.

Avoid unsupportive footwear

Walking barefoot or wearing unsupportive shoes, such as flip-flops, may aggravate pain and make your condition worse. If you usually go barefoot around the house, consider getting supportive shoes that you can wear around the house, instead.

Your doctor may recommend additional treatments depending on your diagnosis. Treatments may include:

• prescribed supportive shoes with specially designed shoe inserts or arch supports, or customized foot orthotics
• night splints
• prescription-strength NSAIDs or cortisone injections
• physical therapy
• bracing
• casting
• surgery

Your doctor may recommend that you lose weight and temporarily refrain from certain physical activities, like prolonged standing, running, or high-impact sports.

The amount of time it takes to recover depends on the underlying cause of your arch pain. It may take 3–12 months to recover from conditions like plantar fasciitis, even with treatment. If surgery is necessary, it may take a year after the surgery to get back to your normal. It may be necessary to wear a cast for weeks or months. If your doctor prescribes orthotics, you may need to wear them indefinitely.

Many of the home remedies for arch pain can also be used to help prevent pain from returning.

• Wear supportive shoes with shoe inserts or arch supports, and avoid going barefoot or wearing unsupportive shoes, like flip-flops. Wearing unsupportive footwear on hard surfaces for prolonged periods creates many of the conditions that lead to arch pain.
• Stretch. Begin a regular regimen of stretching exercises. Stretching your calves and the rest of your legs can help your feet, too, so don’t forget to include these areas. Invest in anti-fatigue mats. If you regularly stand in the same spot for extended periods of time, these mats can help reduce your risk for foot pain. Consider putting one on the floor in front of your kitchen sink if you spend a lot of time doing dishes. If you have a standing desk, get one for work, too.

Arch pain is often a symptom of an underlying condition affecting your foot. Left untreated, it could become chronic or long-term. It’s important to see your doctor and begin treatment if the arch pain persists for more than a few days. Isolating the cause is the first step toward finding the cure.

Causes, Stretches, Treatment, Recovery, and More

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Pain in the arch of the foot can be caused by a number of underlying conditions. Plantar fasciitis is the most common, but other causes may include posterior tibial tendon dysfunction, cavus foot, and more.

Overview

Arch pain is a common foot concern. It affects runners and other athletes, but it can also occur in people who are less active. The arch of the foot stretches from the base of your toes to your heel, and plays an important role in any activity where you’re on your feet. The arch helps:

• absorb shock
• bear weight
• create balance
• stabilize movement
• adapt to changes in terrain

Arch pain may be felt in the ball and heel of the foot. You may also feel pain in the top of your foot, or even in your ankles, knees, hips, legs, and back. Depending on the underlying cause, the pain may be worse when walking or standing, or during or after activities involving your feet. It may also be more intense in the morning when you wake.

Arch pain can occur if you injure the muscles, bones, ligaments, or tendons that form the arch of your foot. It can also occur due to structural issues, especially if those structural issues become aggravated by:

• weight gain
• aging
• overuse
• neurological conditions
• physical stress

Flat feet and high arches are examples of structural issues that may lead to arch pain.

The following are common conditions that can cause arch pain:

Plantar fasciitis

Plantar fasciitis is the most common cause of arch pain and one of the most common orthopedic complaints reported. It’s caused by inflammation, overuse, or injury to the plantar fascia. The plantar fascia is the ligament that connects the front of your foot to your heel. It’s often seen in runners, but it can also occur in nonrunners.

If you have plantar fasciitis, you may feel pain and stiffness in the heel and arch. Pain is typically worse upon awakening and becomes more painful after prolonged standing or activities where you’re on your feet.

If you frequently experience plantar fasciitis, you may need to wear a different type of shoe or get inserts to provide additional comfort and support to your foot. Stretches can also help relieve pain from plantar fasciitis.

Posterior tibial tendon dysfunction (PTTD)

PTTD, also known as adult-acquired flatfoot, occurs when you have an injury or inflammation to the posterior tibial tendon. The posterior tibial tendon connects the inner foot to a muscle in the calf. PTTD can cause arch pain if the posterior tibial tendon is no longer able to support the arch.

With PTTD, arch pain is likely to extend along the back of the calf and inner aspect of the ankle. You may also have ankle swelling. Pain typically occurs during activities, such as running, not afterward.

You may need to wear an ankle brace or custom shoe insert to treat PTTD. Physical therapy may also help. In some cases, you may need surgery to treat the condition.

Overpronation

Overpronation is used to describe the way your foot moves when you walk. In people who overpronate, the outer edge of the heel hits the ground first, and then the foot rolls inward onto the arch. This overly flattens the foot. Over time, overpronation can damage muscles, tendons, and ligaments, and cause problems that lead to arch pain.

If you overpronate, you may also experience:

• knee, hip, or back pain
• corns or calluses
• hammer toe

You may also notice extra wear on the inside part of the bottom of your shoe, specifically on the inside of the heel and the ball of the foot.

If you overpronate, you may want to consider stability shoes. These shoes help correct your step when you walk. Inserts may also help. Ask a store associate at a local shoe store for recommendations, or talk to a podiatrist or orthopedic surgeon. A podiatrist is a doctor who specializes in foot health. Exercises and stretches may also help.

Cavus foot

Cavus foot is a condition where the foot has a very high arch. It may be an inherited structural abnormality, or it could be caused by neurological conditions, like cerebral palsy, stroke, or Charcot-Marie-Tooth disease. Pain is most commonly felt in people with cavus foot when walking or standing. Other symptoms may include:

• hammer toe
• claw toe
• calluses

You may also be more prone to ankle sprains because of foot instability.

As with other arch conditions, special orthotic shoe inserts may help relieve your pain. You may also want to wear shoes with extra ankle support, especially when participating in sports. Look for high-topped shoes. In some cases, you may need surgery.

Occasional arch pain is typically no cause for concern. In these cases, you may be able to find relief from home remedies, like soaking your foot, massage, or rest.

If you frequently experience pain, of if the pain doesn’t improve or gets worse with home remedies, talk to your doctor. Arch pain can progress to more serious foot condition, and may even lead to damage in your back, knees, and ankles. If you have diabetes, it’s especially important to stay on top of foot injury or pain.

Your doctor will assess your medical history and conduct a physical examination to pinpoint the location of your pain. They will likely ask you to flex and point your foot while pushing on the ligament. Your doctor will also look for any signs of inflammation like redness or swelling. Your reflexes, coordination, balance, and muscle tone will all be checked.

Diagnostic testing may include:

• X-rays
• MRI scans
• CT scans
• ultrasound

Understanding when and where you experience arch pain could be key to your diagnosis.

You may be able to relieve your arch pain on your own at home or with some minor lifestyle changes. In some cases, home remedies may need to be used in addition to medical treatment.

Rest

When you first notice the pain, rest your foot and take a break from activities that put a lot of stress on your feet, like running or sports with a lot of jumping, such as basketball. You may need to avoid strenuous activities for a few days, or longer if the pain persists.

You may also try icing your foot. Apply ice to your foot 10–15 minutes twice a day, until pain subsides.

Stretch

If you suspect plantar fasciitis, you can try this self-release stretch:

• Place your ankle on your thigh and cradle your toes in one hand.
• With the other hand, gently fold the foot in on itself by pushing down and in on the heel.
• Gently push the toes toward the heel, and hold for 3–5 minutes.
• Do this once a day, or whenever you experience pain.

Here’s an easy stretch you can do at work. You’ll need a lacrosse ball, which you can find online or at a sporting goods store. You can also use a foam roller, water bottle, or tennis ball.

• Sitting in a chair, remove your shoe.
• Place a lacrosse ball under the ball of your foot.
• Roll the ball using your foot, slowly moving the ball down your foot and to the arch. Continue rolling the ball under your foot to massage the area.
• Do this for 5–10 minutes.

Stretching your calves can help relieve tightness or pain in your feet, including the arches. To stretch your calves:

• Stand about an arm’s length from a wall. Facing it, place your hands on the wall.
• Place your right foot behind your left.
• Keep your right knee straight and your right heel on the floor as you slowly bend your left leg forward.
• You should feel a stretch in your right calf. Hold the stretch for 15–30 seconds and then release.
• Repeat three times on the right side, and then switch legs.

Try over-the-counter (OTC) remedies

Over-the-counter arch supports and supportive shoes may help reduce pain and prevent injury in the future. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin), may also help reduce inflammation and pain.

Avoid unsupportive footwear

Walking barefoot or wearing unsupportive shoes, such as flip-flops, may aggravate pain and make your condition worse. If you usually go barefoot around the house, consider getting supportive shoes that you can wear around the house, instead.

Your doctor may recommend additional treatments depending on your diagnosis. Treatments may include:

• prescribed supportive shoes with specially designed shoe inserts or arch supports, or customized foot orthotics
• night splints
• prescription-strength NSAIDs or cortisone injections
• physical therapy
• bracing
• casting
• surgery

Your doctor may recommend that you lose weight and temporarily refrain from certain physical activities, like prolonged standing, running, or high-impact sports.

The amount of time it takes to recover depends on the underlying cause of your arch pain. It may take 3–12 months to recover from conditions like plantar fasciitis, even with treatment. If surgery is necessary, it may take a year after the surgery to get back to your normal. It may be necessary to wear a cast for weeks or months. If your doctor prescribes orthotics, you may need to wear them indefinitely.

Many of the home remedies for arch pain can also be used to help prevent pain from returning.

• Wear supportive shoes with shoe inserts or arch supports, and avoid going barefoot or wearing unsupportive shoes, like flip-flops. Wearing unsupportive footwear on hard surfaces for prolonged periods creates many of the conditions that lead to arch pain.
• Stretch. Begin a regular regimen of stretching exercises. Stretching your calves and the rest of your legs can help your feet, too, so don’t forget to include these areas. Invest in anti-fatigue mats. If you regularly stand in the same spot for extended periods of time, these mats can help reduce your risk for foot pain. Consider putting one on the floor in front of your kitchen sink if you spend a lot of time doing dishes. If you have a standing desk, get one for work, too.

Arch pain is often a symptom of an underlying condition affecting your foot. Left untreated, it could become chronic or long-term. It’s important to see your doctor and begin treatment if the arch pain persists for more than a few days. Isolating the cause is the first step toward finding the cure.

Foot sprain, treatment in Moscow

Foot sprain is a fairly common phenomenon. It occurs with a sharp turn of the leg inward. Clinically, sprain is manifested by pain during movement of the affected limb and on palpation, especially in the anterior part of the ankle, limitation of movement, swelling. The diagnosis is exposed on the basis of a clinical and radiological picture. The main points of treatment are to ensure the rest of the limb and the fight against swelling (applying ice, compression bandage, elevated position of the limb). In more severe cases, surgery is necessary.

Mechanism of injury

The ankle joint has the following ligaments, which are most susceptible to sprain:

• anterior and posterior talofibular;
• calcaneofibular.

There are 2 mechanisms of foot injury: inversion and eversion. In inversion (a more common mechanism), the foot is turned inward, resulting in damage to the most vulnerable lateral ligaments. In severe injuries, instability of the joint can form, which can cause additional sprains.

When eversion, the leg turns sharply outward, while the joint experiences excessive stress. This mechanism of damage to the foot can lead to both sprains and fractures of the medial malleolus.

Diagnosis of a foot sprain

When taking an anamnesis, patients note a fall on the injured leg or a sharp turn of the lower leg when the foot is fixed.

The main complaints of patients are:

• pain in the ankle joint;
• violation of motor function in the ankle joint.

During examination of the patient, the following signs of ligament sprain can be noted:

• forced position of the injured limb;
• swelling in the area of ​​damage;
• pain on palpation, aggravated by movement of the ankle joint;
• possible occurrence of bruising in the surrounding tissue;

Depending on the severity of the lesion, 3 degrees are distinguished:

• Grade 1: minimal soreness and swelling, tissues are weakened and prone to re-damage. Recovery takes several days.
• 2 degree: severe soreness and swelling, walking is difficult and causes pain. Recovery can last from several days to several weeks.
• 3 degree: swelling covers the entire area of ​​the ankle joint and may spread to the overlying areas. There may be bruising, as well as numbness of the foot due to nerve compression. Recovery lasts from one to one and a half months.

A stress test is performed to assess the integrity of the ligaments. It helps to make a differential diagnosis between 2 and 3 degrees. In the initial position, the patient sits or lies with bent knee joints. One hand of the doctor lies on the anterior lower part of the lower leg and pushes the lower leg backwards, the other – on the back of the heel, pushing it forward. Pain during this manipulation appears with a high sprain of the ankle joint.

The final diagnosis is based on the results of radiography of the joint in the anteroposterior, lateral, oblique projections. The picture reveals secondary signs of soft tissue stretching in the form of an enlarged joint gap, ligament divergence.

Treatment

The conservative RICE technique is used to treat sprains:

• Ankle rest;
• applying a cold compress to the affected area for 20-30 minutes;
• tight elastic bandage to improve blood flow and reduce swelling;
• elevated position above the hip joint. This will reduce soft tissue swelling by improving venous outflow. Reducing swelling will reduce pressure on the nerves and, as a result, pain.

Medical treatment includes non-narcotic and narcotic analgesics for pain relief and anti-inflammatory effect. The combination of tramadol and paracetamol is effective. Proton pump inhibitors (eg, omeprazole) are given to prevent stress ulcers. To improve microcirculation and soft tissue trophism, venotonics (troxerutin, venarus) are used.

In severe cases, limb immobilization and surgery may be required.

Prevention

Injury prevention consists in:

• compliance with safety regulations at home and at work;
• compliance with traffic rules;
• compliance with measures to prevent street injuries;
• creating a safe environment on the street, at home and at work;
• conducting an information and explanatory conversation about injury prevention measures.

Medical rehabilitation

The main physiotherapeutic methods of rehabilitation are:

• cryotherapy with a course of 5-10 procedures;
• ultraviolet irradiation with a course of 5-10 procedures;
• magnetotherapy with a course of 5-10 procedures;
• UHF-therapy with a course of 5-10 procedures;
• laser therapy with a course of 5-10 procedures.

To prevent atrophic changes in the muscles and improve the regional blood flow of the injured limb, use:

• isometric tension of the muscles of the thigh and lower leg for 5-7 seconds 8-10 repetitions with a gradual increase in the intensity of tension;
• active flexion and extension of the toes, lowering and raising the injured limb to improve peripheral circulation;
• ideomotor exercises to restore the dynamic stereotype.

Exercises for a favorable course of rehabilitation

1. In the initial position, sitting or lying with an injured heel, any letters of the alphabet are drawn. The more letters the better.
2. Tie one end of the elastic bandage to the foot and the other end to a chair or table. You should slowly pull the foot towards you, and then away from you for 1-2 minutes.
3. Another option with an elastic bandage: keep the knee straight, slowly pull the tape towards you until you feel a stretch in the calf muscle. Hold the position for 15 seconds and do 15 repetitions.
4. Stand one arm away from a wall. Put the injured leg behind the healthy one. Your toes should point forward in this position. Slowly bend your knees until you feel a stretch in the calf muscle. Hold the position for 15 seconds, relax, and then perform up to 20 repetitions.

Forecast

The prognosis for sprains is favorable. With grade 1 sprain, as a rule, healing occurs without residual effects. With sprains of degrees 2 and 3, tingling and pain in the joint can be observed in the long term, which may be caused by the involvement of nerve endings in the pathological process. Restoration of ligaments occurs due to scarring, which leads to their weakening. The connective tissue is not elastic enough, so the risk of re-injury increases. The patient is recommended to wear special supports.

Conclusion
Ankle sprain is effectively restored with the timely use of the RICE technique: rest, cold, compress and elevated position. With severe pain syndrome, analgesics are indicated.

Material verified by an expert

Mikhailov Valery Borisovich

Manual therapist, vertebrologist, neurologist

Work experience – 25 years

Ankle sprain – Dr. Bubnovsky Center

Flat feet

Arthrosis of the ankle joint

Pain in legs

Contents

Ankle sprain is a damage to the structure of the ligamentous apparatus of the foot, in which micro-ruptures of individual fibers occur. This injury is common among people of any age and gender. The ankle joint, due to its location and function, is forced to withstand heavy loads, and therefore is easily prone to injury.

It usually occurs as an independent injury, but can also be combined with dislocations and intra-articular fractures.

Most often, sprains occur due to the inward turn of the foot. The main symptoms of injury are pain, swelling, impaired support on the foot, and difficulty walking.

Causes of ankle sprain

Most often, damage occurs as a result of falls, blows, non-physiological turn of the foot, twisting of the leg while walking.

Ankle sprain is often found in athletes: skaters, skiers, football players, gymnasts, skydivers.

What factors increase the risk of injury?

• overweight;
• uncomfortable, unsuitable shoes, as well as shoes with high heels;
• damage to the joint as a result of arthrosis, old untreated injuries and acute inflammatory diseases of the joints of the foot;
• congenital anomalies and structural disorders of the lower extremities, flat feet, features of the arch of the foot;
• weakness of the ligamentous apparatus.

Ankle sprain symptoms

Knowing the signs of stretching is necessary in order to recognize it in time and consult a doctor for specialized help. It is the correct and timely treatment that will help in the future to avoid re-traumatization and chronic damage to the joint.

The main symptom that occurs with an injury is sudden intense pain, which increases when the leg is turned. Due to a pronounced pain symptom, a person cannot lean on his leg when walking. This results in limited mobility that ranges from discomfort with a slight sprain to complete inability to move with a Grade 3 sprain.

Soon after the injury, increasing edema is detected, the severity of which also depends on the severity of the injury: from slight swelling to extensive edema, which can affect not only the joint, but also most of the limb.

With serious injuries, hematomas and hemorrhages occur, and at the time of injury, you can hear a characteristic pop from the rupture of the fibers of the ligaments of the foot.

On examination, you can detect a local increase in temperature and a sharp pain when feeling the ankle area.

Ankle stretch degrees

Sprains can be of 3 degrees of severity, which differ in the severity of anatomical changes and characteristic symptoms.

Stretching 1 degree:

• microtears of individual ligament fibers occur, but the anatomical integrity of the structure is preserved;
• pain syndrome is moderate, there is a slight restriction of movement, mild swelling.

Stretching 2 degrees:

• rupture of a large number of ligament fibers, may be accompanied by partial damage to the ankle joint capsule;
• edema is moderate, bruising is possible, pain is pronounced, marked limitation of movement and difficulty in supporting the affected limb.

Stretching 3 degrees:

• ligamentous fibers are completely torn;
• a sharp intense pain syndrome, extensive edema, hemorrhages and hematomas, movements are limited up to complete immobility, support on the leg is impossible.

Grade 1-2 sprains are usually successfully treated with conservative methods. A grade 3 sprain with torn ligaments may require a combination of conservative and surgical treatment. It should also be taken into account that the speed and success of recovery is affected by concomitant injuries, the presence of adverse factors, the timeliness and adequacy of treatment.

Diagnostics

An ankle sprain is usually diagnosed clinically, that is, based on the typical symptoms of the disease.

With doubtful symptoms and the need to exclude other damage to the musculoskeletal system, the doctor may prescribe additional research methods: MRI, ultrasound of the joint, arthroscopy, radiography (if a fracture is suspected).

Sometimes a full examination is not possible immediately after an injury due to extensive swelling, muscle spasm, and intense pain. In this case, the ankle joint is immobilized and the examination is repeated after the acute symptoms subside.

MRI can also be used to clarify the diagnosis and correct treatment if tenderness persists after 6 weeks.

First Aid

How to alleviate the patient’s condition in the first minutes after the injury?

• Apply ice wrapped in a cloth to the injured joint.
• To immobilize the ankle, apply a figure-of-eight bandage to the ankle with the foot flexed to 90°. Make sure that the bandage is not too tight and does not interfere with blood flow.
• It is necessary to ensure complete rest of the injured limb and an elevated position: lay it slightly above the level of the body.

Within three days after the injury, any thermal procedures are strictly contraindicated: warming compresses, visiting a bath or sauna, taking a hot bath. You can not massage the affected area and make movements in the joint, as this can lead to increased swelling, hemorrhages and micro-tears. In other words, the ligamentous-articular apparatus is additionally injured, which will make recovery more difficult and longer.

Treatment

Stretching 1 and 2 degrees is treated at home, help is usually provided in the emergency room. Damage of the 3rd degree is treated in stationary conditions, in the trauma department.

General principles of therapy for sprains in all cases: rest, elevated position of the leg, immobilization of the joint, application of cold during the first days. After 3 days dry heat can be applied.

An ankle brace or a bandage with an elastic bandage is used to immobilize the injured limb. In especially severe cases, immobilization with a plaster or plastic splint may be required.

A complete rupture of the ligament may require surgical treatment. In other situations, they are limited to conservative measures: anti-inflammatory drugs such as ibuprofen, diclofenac, meloxicam are used to reduce pain and inflammation. Perhaps the appointment of the same funds for external use in the form of ointments and gels.

As additional measures of treatment, physiotherapeutic procedures are recommended: UHF, paraffin baths, electrophoresis with painkillers.

When the condition improves, the limb is mobilized and therapeutic physical activity is prescribed. Special gymnastics is prescribed to help restore the previous mobility of the joint, improve blood circulation, restore the structure of the ligaments, and reduce pain. In addition, after prolonged immobilization, gymnastics helps to strengthen muscles, restore their strength and build up lost muscle mass.

Ankle sprain recovery

The rehabilitation period, when physical exercises, massage, and physiotherapy are prescribed, is especially important for a full recovery after an injury. It is important to approach it responsibly and not abandon treatment after the disappearance of acute symptoms.

Why is it important? Ligament sprain, especially 2-3 degrees, is a serious injury that, in the absence of a complete complex treatment, can lead to adverse consequences in the future: arthrosis of the ankle joint, chronic pain syndrome, impaired mobility in the ankle.

In the Center of Dr. Bubnovsky, a full-fledged restorative treatment is carried out, which helps to restore the ligamentous-articular apparatus and achieve the same functional activity.

The main condition at this stage is strict adherence to the doctor’s recommendations, so as not to cause damage by excessive or insufficient activity. The treatment program is compiled individually for each patient, therefore, before prescribing exercises, the doctor conducts a diagnostic examination, myofascial testing, detects impaired mobility and determines the level of pain.

The therapeutic exercise program includes only those exercises that are effective and safe for a particular patient, and is adjusted in parallel with the improvement of the condition. Initially, the complex includes the most simple and affordable exercises, then it gradually expands if the ligaments heal successfully.

To perform the exercises, a multifunctional block simulator Bubnovsky is used. Its principle of action allows you to remove excess load and avoid the provocation of pain. If necessary, the set of exercises includes joint ground gymnastics, performed on a gymnastic mat without special equipment.

Classes are held under the supervision of experienced instructors, the patient’s condition is constantly monitored by a kinesitherapist.

Additionally, the doctor may prescribe massage, physiotherapy and thermal procedures.

Similar items

Arthritis of the ankle joint

Arthritis of the ankle joint is an acute inflammatory disease of the cartilage tissue of the joint, synovial membrane and periarticular sac. The ankle joint is often affected by arthritis due to very high static or dynamic loads. Most often, arthritis attacks young people, which significantly reduces the quality of life and affects the ability to work.

Arthrosis of the ankle joint

Osteoarthritis of the ankle is a degenerative disease in which the hyaline cartilage of the bones that form the joint wears out prematurely.