Tendinitis (also spelled tendonitis) is the term used when a tendon is inflamed. The term acute tendinitis of the ankle refers to inflammation and pain in one of the tendons in the ankle, often the peroneal or posterior tibial tendons, that comes on suddenly or within a few days, usually due to a tendon strain or overloading the tendon during exercise.
In the case of acute tendonitis in the ankle, most individuals can identify an injury or specific event that caused a strain or tearing of an ankle tendon. When the fibers of a tendon are torn, they become inflamed and swollen causing pain and tendernessin the area which can also result in difficulty flexing the foot during regular movements, such as walking and jumping.
Acute Ankle Tendinitis Causes
Acute ankle tendonitis pain may be caused by:
- Improper stretching before and after running and jumping exercises.
- Poor foot mechanics (i.e. high arches).
- Inflexible tendons (i.e. tendon with scar tissue from previous injury, aging, or wear and tear).
- Playing sports or training on uneven surfaces or a change in terrain (i.e. hills).
- Participating in activities or sports that involve repetitive ankle movements.
Ankle Tendinitis Symptoms
If you are suffering from acute ankle tendinitis you will most likely be experiencing:
- A burning sensation along the tendon.
- Swelling along the tendon and possibly up the leg after activity.
- Sharp pain at the beginning of activity that decreases in intensity as exercise progresses.
- Pain that returns after exercise or after long periods of inactivity.
- An unsteady gait(instability in the foot).
- Pain that becomes most significantwhen pushing off or jumping.
- Stiffness and painin the tendon when you wake up in the morning.
- Tendon is tender and warm to the touch.
- The tendon is irritated by heat but feels good when treated with cold compression and rest.
Treatments for an Ankle injury
Allowing your ankle to rest is always recommended when you are suffering from a sprain, fracture, tendinitis, bursitis or other ankle injury. During your recovery, you will probably have to modify and/or eliminate any activities that cause pain or discomfort in your ankle until the inflammation settle.
luckily, there is a more efficient way to recover from muscles, tendon, ligaments and joints injuries. There is a combination of deep tissue and different types of massaging techniques which are applied for a most effective massage therapy on the affected area; physical manipulation will be applied on scar tissue left from an injury that limits the musscles and joints from performing complete rage of motions.
Massage for sports injuries
For an active person, an injury can be frustrating, even emotionally devastating. The good news is, massage is highly effective for common sport injuries such as tendinitis, muscle strains, and ligament sprains. Because massage reduces inflammation and swelling, tissues heal faster with lest discomfort. In addition, certain techniques can make scar tissue more liable and limit its formation. Massage also relieves secondary pain in areas that may tighten up to guard an injury. Finally, massage can help restore range of motion and balance between muscle groups, helping you resume activity sooner, with less pain and free movement. Therapeutic massage can support your fitness goals in a number of important ways;
Eases post-exercise soreness Vigorous exercise can leave muscle feeling fatigued, stiff, and sore. Massage improves circulation which speeds removal or irritating waste and bring in oxygen and nutrients muscles need to rejuvenate.
Reduces chronic tension and pain Over time, Muscle tightness can build, causing pain, impairing performance and making more prone to injury. Massage can reduce chronic tension and relieve trigger points, which are highly irritable spots that send pain into distant areas.
Understanding the pain cycle
Few things are as distressing as a chronic pain. Therapeutic massage is a simple, effective and readily available support measure for dealing with chronic pain. The pain cycle complex chain of events which reinforce each other. It can begin with injury, illness or even stress, but each element can trigger or amplify another, creating a self-perpetuating cycle.
Muscle tension Muscle Tendsion from stress, repetitive activity or overuse can be painful. Tense muscles are prone to inury, adding to the problem. Worse, muscles automatically cantract around any painful site to support and protect the area. If your original pain is not resolved, muscles may becme habitually contracted. In this way, painful muscle tensions can spread, even pressing on nerves to cause tingling numbness and more pain in new areas.
Reduce Circulation Like a spinge that is squeezed, when a muscle is tight and contracted, it can’t hold much fluid so circulation is impaired. Irritating waste products can accumulate, leaving you feeling fatigued and sore.
Restricted movement Pain and muscle tensio can make even simple action difficult and tiring. This impairs your ability – your most important means for maintaining mobility and good circulation throughout your body.
Long-relief with massage
Massage therapy can help you relax and feel better while effectively addressing many elements of your pain. The effects of massage are cumulative, and for the best results you may wish to receive a series of massages In addition, follow-up massage i times of stress can help keep old pain from flaring up. In fact you may find massage so beneficial and pleasurable that you make it a regular part of your life.
The rise of cumputer use is callng attention to an increasing occurrence of repetitive strain injuries or RSi’s. Often attributed to long hours of desk work. RSI’s can develop from repeated movements during any activity at work or leisure, resulting in pain, loss of work, and decreased enjoyment of everyday life. Therapeutic massage is proving to be an effetive tool for prention and recovery from repetitive strain injuries.
What is repetitive strain injury?
Repetitive strain injuries, also known as cumulative trauma or overuse injuries, are injuries that most often occur in the soft tissues of the hand, wrist, forearm, shoulders and nect. Soft tissues include mucles, tendonds and ligaments. Tendinitis (inflamation of a tendon ), carpal tunnel syndrome, plantar facitis (inflammation of the sole of the foot) and tennis/golfer’s elbow are common types of RSIs.
Repetitive strains injuries develop from frequently repeated actions. They can be brought about by short and quick movements, or positions held constantly over time. The latter ca include gripping a computer mouse or a hammer, or sitting at a desk for long hours in an unnsupported forward head posture. People who operate computers, stand for prolonged periods of time, or use fine motor skills such as musicians, craft workers or assembly line workers are at risk for RSIs. The repeated movements cause a build up of microscopic tears in the tissues leading to inflammation, swelling and pain.
The cycle of pain and dysfunction
The body has difficulty healing from repetitive strain injuries. First, muscles tighten around the injury reducing the the normal circulation necessary for healing, in addition scar tissue begins to build in an attempt to repair tears in muscles and tendons. But scar tissue tends to be weaker and more rigid than healthy tissue and can restrict the normal action of the muscles and tendons. When repetitive movements are continued, this tissue is likey to retear, causing more inflammation and swelling.
A cycle of pain and injury can begin, leading to decreased range of motion and a further reduction in circulation. Muscles weaken because they are painful to use, and other compensatory muscles attempt to pick up the workload, often becoming oversued themselves. To make matters worse, swelling from inflammation and scar tissue may also press on nerves (as in carpal tunnel syndrome). causing additional pain and dysfunction. Help is often needed to stop the cycle.
Symptoms of repetitive strain injury
The first symptopm of an RSI Pain with specific movements. Next the pain will occur during other activities, and may last hours after you stop the activity. Other symptoms may include tingling, cold or numb like sensations, hypersensitivity, and diminished coordination and dexterity.
You may even experience symptoms in areas distant, or “referred.” from your injury. These may be caused by highly irritable spots at the injury site known as trigger points. Pain in the wrist, elbow or shoulders may also be referred from a ligament injury in your neck.
Causes of repetitive strain injury
Contributing factors to repetitive strain injuries can include: inadequate adjustment or sizing of your work station. inefficient posture or improperly supported movement fatigue. Lack of physical tone, a sudden increase in acivity or diseases such as arthritis or diabetes. Stress overload or emotional states that lead to muscle tension, such as anxiety or anger, may also increase vulnerability to RSI’s.
How can therapeutic massage help
Massage therapy can decrease pain and enhance healing in a nuber of ways. It reduces trigger points and increases pliability of scar tissue in the tendonds and other soft tissues ,movement easeier and retearing less likely.
By improving blookd and lymph circulation, massage can help reduce painful swelling, aid in the elimination of accumulated toxins, and speed pxygen and healing nutrients to the tissues.
Massage helps relax tight muscles and improve range of motion as shortened tissues are gently stretched and lengthened and lengethened, reducing stress to your affected area and decreasing the possibility of reinjury.
Massage can also be used as a preventive measure releasing tension and reducing inflammation before a repetititive strain injury develops
Your Massage therapist
Your massage therapist will be equipped to use several massage and stretching techniques to treat your particular problem, and may also incorporate hot or cold applications. Massage for injury treatment is an advanced skill. Your therapist will be happy to answer your questions about the chosen approach. training and experience in working with injuries and chronic pain.
What else can you do?
Your massage therapist may recommend additional support strategies or refer you to a physician, physical therapist occupational therapist or other health professional for more in depth help.
You will probably be given specific exercises and stretches which along with massage may be the most helful thing you can do. Ice applications for sore strained muscles and tendons may also be suggested.
You may be advised to review your work station to ensure that the positioning of your equipment suits your physical needs. Experiment with ergonomic tools that may help suuch as forearm, wrist and elbow support or a new chair.
See if you can perform your work differently to avoid reinjury. Try to work in a more relaxed way and to develop an awereness of when tension is building so that you can take a break to breathe, shake out your arms and stretch.
Massage – your ally in recovery
Repetitive strain injuries can be painful, distressing, and even frightening, especially when they trheaten the use of our bodies for work and everyday activities. Because of its remarkable ability to relieve tension, increase circulation, and reduce pain and swelling, therapeutic massage can be powerful ally in healing your injury and returning you to a life of pain free and enjoyable movement.