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Pronation and Supination – Severe Ankle Pain Causes
Pronation and supination are both natural motions and play an important role in our gait (manner of walking):
- Pronation (rolling in) acts as a shock-absorbing process
- Supination (rolling out) helps to propel our feet forward.
Unfortunately, most people suffer from over-pronation, or "excessive pronation" which can lead to severe ankle pain if left untreated.
- Over-pronation occurs when we pronate too deep and for too long, not giving the foot a chance to 'recover' and supinate.
- As a result, over-pronation hampers normal foot biomechanics and puts excess force and stress on the joints and ligaments in the foot and ankle.
- Excessive pronation forces the talus bone to abnormally sit in the joint space.
- Over time this will cause a premature erosion of the articular cartilage, in the same manner that unbalanced tyres on a car will cause premature damage to the tread of the tyres.
- Over-pronation can cause compression of the ligaments around the ankle joint, causing chronic ankle pain and discomfort.
Ankle Pain Relief - Treatment For Ankle Bone Pain
A simple solution that provides sufficient ankle pain relief is the use of orthotics. These are shoe inserts designed to change the function and biomechanics of the foot and ankle.
- Orthotics can help relieve foot and ankle pain by improving the alignment of the lower limb.
- They provide stability and cushioning at the same time.
- Orthotics can be custom-made by a podiatrist, or in many cases, pre-made orthotics are used.
- Pre-made orthotics can be equally effective in the treatment of chronic ankle pain or foot complaints but are a fraction of the cost of custom-made orthotics.
At FootActive, we provide pre-made orthotic insoles designed to prevent over-pronation and re-align the lower limb. By correcting any abnormal foot biomechanics, FootActive orthotics reduce unnatural friction and pressure in the ankle joint, thereby preventing excessive erosion of the articulate cartilage as well as compression of the soft tissue around the ankle joint.
If you suffer from ankle bone pain or have other related issues such as heel pain, knee pain or other general foot pain, we can help. If you need any help or advice, please get in touch and we’ll help to match the right products to your foot or leg issue and provide our expertise.
Ankle Pain FAQs
How Long Does Ankle Pain Last?
Like any injury or sprain, how long you suffer with ankle pain will vary between individuals depending on how you treat and rest your ankle. On its own, ankle pain should feel better within a couple of weeks, but this is as long as you avoid strenuous exercise and do not damage any ligaments further.
Is Ankle Pain Gout?
Ankle pain and gout are both separate conditions, but if you have gout this can develop on any joint including the ankle. Gout is a form of arthritis that commonly affects the big toe but can lead to severe pain in other joints such as knees, hands, and feet. If you have other symptoms aside from ankle bone pain, this could indicate you have gout.
Can Ankle Pain Cause Knee Pain?
If you have ankle pain, this won’t necessarily mean you will have other joint pain, but it can lead to other joints feeling sore too, especially if you injure your knee at the same time as your ankle. If you adjusted the way you walk to compensate for a sore ankle, for example, this may put more pressure on your knee as well. Using orthotic insoles can help alleviate ankle pain and help you walk normally to reduce pain on your knee.