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Ankle bears your body’s tremendous weight, especially when you are jogging or running. Inner ankle pain is a common problem that may last for more than a day.
It may sound an alarm against something serious, and in such a case, immediate doctor’s help should be taken.
Inside ankle pain tends to become a barrier in the path of normal livelihood.
It can cause serious restrictions in movement as well as excruciating pain, one that’s very difficult to deal with.
During this time, one should avoid all sorts of exercises or any activities that require one to put pressure or stress on their ankles.
Also, avoid physical activities like jogging and running, as these would complicate things.
What Causes Inner Ankle Pain?
Injury to tendons, bones, and ligaments in the ankle is one of the most common causes of inner ankle bone pain in the body.
The Tibialis Posterior tendon is the main part inside the ankle that lies behind the bony part.
An injury caused while running can result in an inflamed, torn, or ruptured tendon which thereby causes Tibialis Posterior pain inside the ankle.
Several medical conditions such as injured ankle or foot, septic arthritis, Achilles tendinitis, gout, Achilles tendon rupture, avulsion fracture, rheumatoid arthritis, pseudogout, and osteoarthritis can also sometimes cause pain in the ankle in the inner region.
Inner Ankle Pain Treatment
The treatment method for these types of inner ankle pain is driven by what has caused the pain and your doctor can help you know about the best treatment that would work for you after diagnosing your problem carefully.
If inner ankle bone pain is caused by an injury, the following tips can help effectively manage the condition.
But care that you should follow these after consulting with your doctor.
1- Rest:
Inner ankle pain and swelling can be managed by taking a good amount of rest.
Also, one should avoid indulging in sporting activities until pain subsides.
If the injury is mild, pain can go away with rest alone.
2- Ice:
If pain in the inner ankle is accompanied by swelling, it is recommended to apply ice packs to the affected area.
Wrap ice in a towel and compress it against the affected area. Apply for 15 minutes four times a day.
Avoid rubbing ice for a long period on the affected area as it can damage tissue.
3- Heat:
The application of heating pads on the affected area also helps in dealing with chronic ankle pain.
The heat helps in relaxing and loosening tissues while stimulating blood flow in the aching ankle area.
The pain that occurs due to overuse injuries can also be treated by ankle pain ineffectual way.
4- Elevation:
Keeping the affected ankle at a higher level than your heart helps reduce the swelling and pain in the ankle.
So, place two pillows or a leg wedge under your ankle while sitting or sleeping.
5- Medication:
Anti-inflammatory drugs such as ibuprofen and naproxen help deal with inner ankle bone pain effectively.
When the body part gets affected by injuries, it results in the overproduction of chemicals like COX-2 enzymes and prostaglandins, which in turn causes pain and inflammation.
But these NSAIDs help inhibit the production of these chemicals in the body.
To avoid pain from aggravating, you can also make use of crutches or cane along with ankle support braces.
Using these for a few days will not over-stress your ankle and foot region and will, therefore, help in dealing with your pain better.
5 Easy Ways To Treat Inside Ankle Pain
Inner ankle pain with no injury and with no swelling can sometimes also be caused due to stress, depression, increased workload, too many physical activities, etc.
There are several activities/exercises that can rehabilitate your ankles and bring back their strength.
Here we discuss some of the best ways by which you can treat your inside ankle pain.
1- Bruising on the inside of the ankle or inside ankle pain can be dealt with by standing on one’s toes.
You can start with flat feet firmly grounded to the floor, then slowly roll up to the balls of your feet.
Holding this position for around 20 seconds and returning to the initial position can provide some comfort from the pain.
Repeat this exercise until you start feeling discomfort or pain.
2- Inside ankle pain can be dealt with by standing on one’s heels.
Like the first scenario, this too requires you to start with firm flat feet, followed by rolling back onto the rear heels of your feet.
You can try holding this position for about 15 seconds and repeat it till you feel disoriented or sense discomfort.
3- Inside ankle pain can also be treated by performing some stretching exercises.
Remember, stretching exercises can prove harmful under such circumstances and should be initiated only after consulting a physician!
These are simple exercises that are targeted to increase the range of movement of the affected tendons, thus, significantly speeding up the healing process.
4- You will be surprised to know that inside ankle pain can also be treated with bike riding.
This procedure must be initiated once your ankles begin to heal up.
You can start with an exercise regimen with bicycle exercises that are aimed at cardiovascular muscles.
These are generally exercises that require you to paddle in circular motions, in turn helping you to strengthen your recovering ligaments.
5- Lastly, you can try standing with your feet wide apart (ideally shoulder-width apart), with the injured knee next to a wall.
Now push towards the wall with the injured ankle and hold the pressure for 3 to 5 seconds; repeat the process at least 15 times.
As you feel stronger, increase the pressure on the injured ankle. Stop if you begin to feel pain.
Hopefully, all these treatment methods and home remedies prove helpful in treating your inner ankle pain fast.
Do not forget to consult with your doctor if the pain remains for long.
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