The tendons run along the outside of the ankle. These tendons run behind the outer ankle and help to stabilise the foot and ankle.

If these tendons become overloaded, tendon irritation occurs. This is sometimes referred to as tendonitis. The condition may develop gradually or begin following an ankle sprain.

The tendons on the outside of the ankle can become irritated when they are overloaded. Symptoms can arise particularly during movements that require the ankle to constantly correct or stabilise itself.

Possible causes include:

repeated strain on the ankle;
walking on uneven ground;
a previous ankle sprain;
an abnormal foot position in which the outside of the foot bears a great deal of weight;
ankle instability;
shoes with insufficient support;
weak ankle muscles;
a too rapid build-up of exercise or physical exertion;
strain on the ankle, for example due to being overweight.

The pain is usually on the outside of the ankle. The pain may radiate to the outside of the foot or the lower leg.

You may notice that:

walking on grass, sand or uneven ground is difficult or painful;
the ankle feels slightly less stable;
the outside of the ankle is swollen or warm;
causes difficulties when climbing stairs;
exercising makes the pain worse;
you seem to be moving more quickly through the ankle.

Tendons often take a long time to heal. That is why it is important to keep moving within your limits whilst ensuring you get enough rest. Alternate movement, exercise and everyday activities with periods of rest.

Sufficient sleep, a healthy diet and a healthy body weight help your body cope better with physical strain. Gradually build up your walking, exercise and other activities. This gives the tendon the chance to get stronger without becoming overloaded again.

Mental stress, pain or uncertainty can make you less willing to move, or, conversely, cause you to do too much too soon. A clear rehabilitation plan provides guidance. Our lifestyle coaches can help you work step by step towards getting enough sleep, eating a healthy diet and maintaining a healthy body weight.

You can temporarily reduce the strain on your tendons yourself.

To reduce symptoms, you can:

temporarily limit sport and walking on uneven ground;
wear sturdy shoes;
don’t keep walking in worn-out shoes;
adjust your activities if the pain increases;
gradually build up your exercises;
do not return to intensive sport too soon;
Ensuring a healthy body weight.

Our podiatrists assess how you stand, walk and move. In this way, we examine how the tendons and muscles around your ankle are strained and what support you need to continue moving comfortably and pain-free.

Treatment may consist of:

podiatric insoles;
shoe advice;
tape to provide temporary support;
exercises for stability and muscle strength;
advice on sport and exercise;
ultrasound examination;
dry needling;
collaboration with a physiotherapist.

Together, we are working to reduce pain and improve stability when walking and moving.

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Tendonitis on the outside of the ankle

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