And its like only day 4 dalam bulan November yang happens to be bulan comeback berblogging ni kan? Aiyoh… dugaan la dugaan. Pasai pa la tatau…
But definitely, for sure, ini kes baru and although ade similarity between misteri sakit kaki kiri Akak yang lasted selama sebulan tu dulu tu – ingat dak? Well, itu confirm kena gigitan anak lipan katanya. But this time around, Doctor mengesahkan, yang it has nothing to do with any gigitans yer. This time. which started yesterday la kan all of a sudden nih, is purely Ankle Tendonitis, which is said to be very common among active individuals (motif? Orang active kena? Isk… Kang jadi inactive, bengkak mengembang kat badan pulak – then how? Ish!), individuals who have either “flat feet” (kaki leper meh me? Hmmm…) or who’s feet tend to collapse in (“overpronators” – meaning yang selalu pakai HEELS kan? When me got selalu – last heels Akak pakai was in February! Ish! Lamanye effect tu nak serang, kan? Hahaha!), may experience pain and swelling along the inside of their foot or ankle (well, Akak kena ankle, and believe me, it is no good feeling ok, as this got to do with our tendon (tendon yer bukan tundun yer! ISH!) and this tendon is the one yang responsible for raising the arch of the foot, in other words, yang allows our feet to bergelak melangkah bagai la kan? Rasenya la kot; aaanyways… mrasalah Akak feels2 nak tukar jawatan, jadi Misi Nursie Berinformatif yer, allowing the rest to know, about this silent attacker and berwaspada bagai, kan? (what, is this one of those community service and advice posting kah? Well, so what if it is… hehehehe!)
Ankle tendonitis is an inflammatory condition that often effects active and flat-footed individuals. Ankle tendonitis effects the posterior tibialis tendon. The posterior tibialis tendon runs underneath the “bony knob” in your ankle (see diagram above). The role of this tendon is to raise the arch of the foot. Ankle tendonitis should not be confused with achilles tendonitis as they affect different tendons.
Ankle Tendonitis Causes
Ankle tendonitis is caused by excess stress being placed on the posterior tibialis tendon. Those most at risk of developing the condition are people involved in sports that involve a lot of stopping, starting and sharp movements and those that are not properly conditioned to physical exercise. Sports like basketball, squash, baseball, tennis and football put a lot of strain on the ankles.
Individuals who are just beginning a new exercise program often develop ankle tendonitis. The tendons around the ankle are not conditioned for exercise and inflamation can easily occur. For steps you should take to prevent ankle tendonitis see the treatment section below.
In some very rare cases ankle tendonitis can develop from genetic abnormalities. The condition may also develop with age. As the human body ages the tendons lose their elasticity and become tight. This makes them more prone to injury and tendonitis.
Ankle Tendonitis Symptoms
As with all types of tendonitis, ankle tendonitis symptoms will start off very mild during or after an activity but may develop if left untreated. The main symptoms include:
- Pain and tenderness in the tendon with close proximity to the ankle
- The pain is often worse during or after activity or exercise
- Pain in the area in the mornings and at night (advanced tendonitis)
- Swelling, tenderness, redness and hot feeling around the area where the tendon meets the ankle
- Stiffness during and after activity. When ankle tendonitis develops further, this stiffness may be felt throughout the entire day
- Inability to bend your ankle and tilt your foot inwards without pain
You may feel one or all of these symptoms if you have ankle tendonitis. In most cases, the pain will develop around activity and subside a short time afterwards. This does not mean the tendonitis is cured. This is a sign that it is developing and steps should be taken to prevent tendonitis developing further.
Ankle Tendonitis Treatment
Ankle tendonitis treatment involves relieving the pain and reducing the inflamation of the affected area. In most cases the condition can be successfully treated at home without the need to see a doctor or purchase any medicine. To treat your ankle tendonitis follow these simple steps:
- Stop the activity that is causing the pain
- Apply R.I.C.E (rest, ice, compression, elevation)
- Take anti-inflammatory medication (if needed)
- Ease back into the activity slowly
If you follow these steps and the tendonitis pain keeps occuring you should consult your doctor. Your doctor may suggest further treatment options like steriod injections. In extreme cases, when all other treatment options fail, surgery will be recommended.
Ankle Tendonitis Prevention
Prevention is better than treatment, and ankle tendonitis is very easy to prevent. Here are some simple steps you can take to help prevent ankle tendonitis:
- Warm up for at least 10 minutes before any strenuous activity
- Wear the correct footwear for the activity
- Check the ground surface (look for holes and uneven ground)
- Know your limits, don’t put your body under stress it cannot handle
- If you’re starting out, ease into the activity
- If you feel stiff in the tendon after exercise, rest and ease back into exercise
Most of the prevention measures mentioned above are simple common sense. If left untreated, ankle tendonitis may develop into a painful and permanent condition that will effect you in your every day life. As you get older the risk is greater, so if you’re over 40 you must be especially careful.
Huh? Be careful katanya? I’d say, Soly hor… too late lorrr!!! *nangis*
*Assalamualaikum Tok! Sehat? E eh? Tetiber! Hehehe…
Hiks!
