Sore Ankle After Walking? What’s Causing It And How To Address It
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Our ankles carry a significant load, bearing the full weight of our bodies, often more so than other weight-bearing joints like the hips and knees. When functioning as intended, they absorb and distribute these forces efficiently; physical activity feels effortless.
However, ankle stability or function disruptions can result in discomfort or injury. Are you experiencing soreness in your ankle after walking or running? If so, what might be causing it, and how can it be addressed?
Let’s first review the basic anatomy and function of the ankle.
Exploring The Anatomy Of The Ankle Joint
Your ankle is a complex joint composed of bones, tendons, ligaments, and muscles that support stability and movement. The primary joint in the ankle is the tibiotalar joint, a hinge joint that connects the tibia and fibula (lower leg bones) with the talus bone in the foot. This joint facilitates the essential up-and-down motion required for walking and running.
The ligaments in the ankle form an intricate support system that ensures stability and allows for controlled movement. These include the strong deltoid ligament on the inside of the ankle and three key lateral ligaments on the outside: the anterior talofibular, posterior talofibular, and calcaneofibular ligaments.
Together, these structures support the ankle during movement, promoting balance and limiting excessive motion that could result in injury. Understanding how these components function in harmony helps explain why disruptions—such as instability or injury—can result in ankle pain.
Ankle Pain? Check For These Accompanying Symptoms
Ankle pain can manifest in various ways depending on the underlying cause, often accompanied by additional symptoms that help identify the issue. Below are some common symptoms you may experience:
- Popping Or Clicking Sounds: Hearing a popping or clicking sound during movement may indicate a ligament injury, such as a sprain, or issues with the cartilage in the joint. This is often accompanied by immediate discomfort or swelling.
- Stiffness: Ankle stiffness can make it difficult to move the joint fully. This is typically caused by inflammation due to injury or conditions like arthritis, limiting your range of motion and making walking or running uncomfortable.
- Swelling: Swelling in the ankle is a common sign of injury or inflammation, such as a sprain or tendonitis. Swelling may also be accompanied by warmth or redness, further indicating an inflammatory response.
- Difficulty Bearing Weight: Pain while bearing weight on your ankle could be a sign of a more serious injury, such as a fracture, severe sprain, or ligament tear.
- Pain In The Back Of The Heel: Often due to plantar fasciitis or Achilles tendonitis, causing stiffness, tenderness, and discomfort, especially when walking or standing.
- Outside Ankle Pain: Typically results from sprains, ligament damage, or overuse, leading to swelling, instability, and difficulty bearing weight.
- Big Toe Numbness: Caused by nerve compression, poor circulation, or injury, leading to tingling, reduced sensation, or weakness in the toe.
Why Does Walking Cause Ankle Joint Discomfort?
What contributes to ankle soreness after walking? Since the ankle joint supports the body’s weight with each step, it is prone to injuries, especially sprains. An untreated sprain can lead to chronic instability, increasing the risk of arthritis, bone spurs, and lesions. Tendonitis and arthritis, particularly in the tibiotalar or subtalar joints, can also cause pain.
Joint instability is a common factor in ankle soreness after walking; however, conditions such as plantar fasciitis, Achilles tendonitis, and stress fractures may also play a role. Identifying the root cause can help guide appropriate care and support discomfort management.
Inflammatory Conditions
Inflammation affecting the tendons, joints, or nearby tissues can lead to persistent ankle pain and swelling, especially after physical activity.
Degenerative And Arthritic Conditions
Ongoing joint degeneration, as seen in arthritis or other chronic conditions, can progressively damage the ankle joint, causing pain, stiffness, and reduced mobility.
Foot Alignment Issues
Abnormal foot alignment, such as flat feet or high arches, places excess stress on the ankle joint, leading to discomfort over time and increasing the risk of injury.
Peripheral Neuropathy
Peripheral neuropathy, often linked to diabetes or other health conditions, causes nerve damage that may result in ankle pain, numbness, or tingling, impairing balance and mobility.
Injuries And Structural Problems
Acute injuries like sprains, fractures, or ligament tears frequently cause ankle pain, while structural issues, including bone or ligament misalignment, can lead to long-term discomfort and instability.
Several conditions can lead to ankle pain and discomfort, often exacerbated by walking or other physical activities. Common causes include the following:
- Tendonitis (e.g., Achilles tendonitis): Tendonitis occurs when the tendons become irritated or inflamed due to overuse or injury. Achilles tendonitis, which affects the tendon connecting the calf muscles to the heel, often results in pain near the back of the ankle, particularly during walking or running.
- Bursitis: This condition involves inflammation of the bursae, fluid-filled sacs that cushion the bones, tendons, and muscles around joints. Bursitis near the ankle can cause pain, swelling, and limited movement.
- Ankle Synovitis: Inflammation of the synovial membrane, which lines the ankle joint, can lead to pain, stiffness, and swelling.
- Rheumatoid Arthritis: This autoimmune disease affects the joints, and can include the ankle, leading to swelling, stiffness, and pain. Over time, rheumatoid arthritis can cause joint damage and impair mobility.
- Gout: A form of arthritis caused by the buildup of uric acid crystals in the joints, gout can lead to sudden, severe pain in the ankle along with redness and swelling.
- Ankle Instability: Ankle instability occurs when the ligaments, which support and stabilize the joint, become loose. Since the ligaments aren’t completely torn, this condition can be difficult to diagnose, and many physicians or orthopedic surgeons may overlook it. Instability can result from an old sprain, repetitive strain, or gradual wear and tear over time. Individuals with ankle instability often report a popping or clicking sensation in the ankle, which may or may not be accompanied by pain.
Many individuals may not realize they have ankle instability; they may simply notice soreness after walking, walking on uneven ground, or carrying something heavy that increases pressure on the joint. This discomfort might be the only indication that something is wrong.
Other Causes That May Lead To Ankle Pain
Underlying conditions may also cause soreness and discomfort when walking.
When To Seek Medical Attention For Ankle Pain
Ankle pain is often a temporary issue that can be managed with rest and home care, but there are times when professional evaluation is necessary. Seeking medical attention is important if:
- Pain persists for more than a few days: If ankle pain does not improve with rest, ice, or over-the-counter pain relief, it may indicate an underlying issue that requires treatment.
- Swelling or bruising occurs: Significant swelling, bruising, or difficulty moving the ankle may indicate a sprain, fracture, or ligament damage.
- The ankle cannot bear weight: The inability to stand or walk on the ankle without severe pain is a warning sign of a more serious injury.
- Recurrent pain occurs after activity: If ankle pain consistently returns after walking, running, or other activities, it could suggest a chronic condition such as ankle instability or tendonitis.
- Numbness or tingling develops: These symptoms may indicate nerve damage or other neurological issues that a healthcare professional should address.
- Previous injuries have not fully healed: Lingering pain or instability from a prior ankle injury can worsen over time if not properly treated.
Seeking timely medical attention can help identify the root cause of your symptoms and guide appropriate treatment to prevent further complications.
Diagnosing The Cause Of Your Ankle Soreness After Walking
When ankle pain occurs after walking, a physician will typically start with a physical examination and a review of the patient’s medical history. This helps assess the ankle’s range of motion, stability, and any signs of injury.
If further assessment is needed, imaging techniques may be employed to confirm the diagnosis. X-rays often identify fractures or joint-related issues, while MRIs are more effective for examining soft tissue injuries, such as ligament tears or tendonitis. In complex cases, CT scans may be recommended to provide detailed images of the bone structure and identify less obvious abnormalities.
This comprehensive diagnostic approach helps identify contributing factors, allowing for the development of an appropriate treatment plan.
Conventional Care Options For Ankle Pain
There are several conventional treatment options available for managing ankle pain, ranging from conservative methods to more invasive interventions, depending on the condition’s severity:
- RICE Method: Rest, ice, compression, and elevation (RICE) is often the first approach for treating acute ankle injuries. It helps reduce swelling, relieve pain, and promote healing. However, prolonged or excessive icing may limit blood flow, potentially slowing the body’s natural repair processes.
- Medication: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, are commonly used to manage pain and inflammation. Prescription medications may be required for more severe cases.
- Physical Therapy: A physical therapist can guide patients through exercises to improve strength, flexibility, and balance, helping to promote recovery and prevent future injuries.
- Splinting or Bracing: Braces or supports help stabilize the ankle, especially in cases of chronic instability or after an injury, reducing the risk of further damage during activity.
- Corticosteroid Injections: These injections are used to reduce inflammation and alleviate pain in conditions like tendonitis or arthritis, particularly when conservative methods have not been effective.
While offering temporary relief, it is important to be aware of the potential downsides of corticosteroid injections, which can include temporary pain flares, skin changes, and, with repeated use, potential damage to the joint or surrounding tissues.
- Ankle Ligament Reconstruction: Ankle ligament reconstruction surgery may be recommended to repair or reconstruct damaged ligaments. It is often performed for chronic instability or repeated sprains, aiming to restore stability and function.
- Ankle Arthroscopy: This is a minimally invasive procedure to diagnose and treat ankle joint issues, such as loose cartilage or torn ligaments, typically when conservative treatments fail.
How Regenexx May Help Support Ankle Joint Health And Function
Ankle soreness after walking may seem like a normal part of aging or movement, but if left untreated, ankle instability can lead to more serious issues such as arthritis, bone spurs, lesions, or tears. Addressing instability early is crucial to preventing long-term damage.
For high-grade ankle sprains or ligament tears, surgery is often recommended. However, ankle surgery carries risks, including an increased risk of developing arthritis, abnormal joint motion, overtightened ligaments, and a lengthy recovery. Some surgical procedures replace the damaged ligament with a tendon, which may not fully restore ankle function and could result in ongoing pain.
If ankle soreness occurs after walking or running, it’s important to evaluate ligament stability. Surgery may not be required, as loose ligaments can often be treated non-surgically. Physicians in the licensed Regenexx network specialize in interventional orthobiologic procedures, which provide alternative approaches to supporting ankle health.
Physicians using Regenexx lab processes utilize advanced platelet-rich plasma (PRP) injectates, guided by imaging technology, to help address ligament issues. For more severe damage, bone marrow concentrate (BMC) containing mesenchymal stem cells may be recommended to enhance the body’s natural healing process.
By addressing ligament instability early, physicians using the Regenexx approach aim to reduce the need for invasive treatments and help promote long-term joint health and mobility.
Help Support Ankle Function Without Surgery
Maintaining ankle health is important for preserving mobility and preventing potential joint issues. Addressing conditions like ligament instability early may help minimize the need for invasive surgery and support the body’s natural healing processes.
Physicians within the licensed Regenexx network offer non-surgical treatment options, including PRP injectates and BMC, containing mesenchymal stem cells designed to support your body’s natural healing ability.
For those experiencing ankle pain or instability, early evaluation and treatment may help manage symptoms and maintain an active lifestyle.
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