Hero Pose In Yoga
• Pain caused by a fresh ankle sprain is not this injury.
• Leftover pain from an old ankle sprain is a reason for this injury. This type of pain is a soreness or ache that grows with activity. It may be very mild or nonexistent in everyday walking, but painful when aggravated by activity.
• Pain (without any ankle sprain incident) that often starts as a feeling of stiffness behind the ankle bone or a couple of inches higher.
• If it only hurts near the ankle bone, it can be mistaken for Achilles tendinitis unless the bone itself is sore.
• Sharp pain on the bone itself is possible and more of a concern.
• There are three ligaments that connect the outer ankle bone to the foot. These are stretched and sometimes torn when an ankle is sprained. They may require a long time to mend enough to feel “normal,” and sometimes never completely heal. As the foot bends at the ankle, the ligaments, when thickened or weakened from injury, are painfully stretched or sometimes pinched between the ankle bone and the foot.
• Sprains may also stretch and injure two tendons (peroneus longus and peroneus brevis) that originate from muscles in the outer leg. These muscles become tendons that travel together down the lower leg bone and through a groove in the back and bottom of the large ankle bone knob (lateral malleolus). When the ankle rolls over into inversion (to the outside), these tendons are often pulled beyond their normal length and damaged.
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• Common tendinitis can develop in the two tendons (when grouped together, the peroneal tendons) and can progress from mild soreness to true tearing and rupture (extremely rare).
• The bone itself can develop a stress fracture. These are usually above the large ankle bone in the narrow portion of bone.
• Residual ankle sprain Yoga Injuries can make this area vulnerable due to changes in the tissue caused by a sprain. Pronation that would not have caused the ankle bone to pinch the tendons, sheath, ligaments or joint capsule against the outer foot bones could be a problem after they became thicker from the sprain. Even mild excessive pronation can cause irritation near the prominent ankle bone, the malleolus. -It is nearly always supination that causes classic gradual onset tendinitis of the peroneal tendons. Since they never get a chance to relax when the foot is supinated, they become irritated and inflamed. This can lead to more and more damage if neglected. In advanced cases, the tendons press against each other as they wrap under the sharp angle of the outer ankle bone (malleolus), and the narrow one may cut into the flatter one inducing a tear. This can also happen during an ankle sprain, producing damage that does not allow continued training without significant increase in damage and pain.
• When these tendons do not fit tightly in the groove, they tend to extend onto the outer side of the ankle bone. This results in a sudden pain or feeling of the ankle “going out.” Many people drop to the ground as if they had a sprain when this happens. Because the tendons return to the groove instantly, it is difficult for a non-medical person to diagnose this.