I have Ankle Impingement, what should I do?Updated 17 days ago

What is ankle impingement?

Ankle impingement is a condition where movement at the ankle joint becomes restricted or painful due to structures in or around the joint being compressed or "pinched." This can happen at the front of the ankle (anterior impingement) during activities that require you to bend your ankle upward, like squatting or walking uphill, or at the back of the ankle (posterior impingement) when you point your toes downward, which is more common in dancers or athletes.

In both cases, the pain is usually felt as a deep ache, sharp pinch, or a sensation of something blocking the movement, and it often gets worse with repeated activity.

What causes it?

Ankle impingement can develop from a number of things:

• Repetitive stress and overuse - Activities that repeatedly demand a large range of ankle movement (squatting, running, football, dancing) can cause tissue irritation and eventually structural changes over time.
• Previous ankle sprains or injuries - Old injuries can leave behind scar tissue or cause small structural changes in the joint that restrict movement.
• Bony growths - Sometimes extra bone can form in or around the ankle joint, physically blocking its range of motion.
• Tight or damaged soft tissue - Muscles, tendons, or ligaments that are stiff, injured, or not working properly can limit how freely the ankle moves.

How can I fix it?

Treatment really depends on what's causing the impingement, which is why getting a proper diagnosis first is so important. That said, here's a general guide:

If the impingement is caused by soft tissue (scar tissue, thickened ligaments, or inflammation):

• Mobility and strengthening exercises – Targeted exercises to restore ankle range of motion and strengthen the surrounding muscles can make a significant difference. This is best guided by a physiotherapist who can tailor a programme to your specific needs.
• Manual therapy – Hands-on treatment from a physiotherapist, such as joint mobilisation, can help restore normal movement and reduce tissue tightness.
• Activity modification – Temporarily reducing or adjusting the activities that aggravate your ankle gives the irritated tissue a chance to settle down.
  

If the impingement is caused by bony growths or structural issues:

• Mobility work and exercise alone are unlikely to resolve the problem if a bony spur or extra bone is physically blocking movement. In these cases, further investigation, such as an X-ray or MRI, is usually needed.
• Treatment may include a guided rehabilitation programme, corticosteroid injection to manage inflammation, or in some cases, a minor surgical procedure to remove the bony obstruction.
  

Altering footwear - Transitioning to natural, flat footwear as part of a longer-term approach can help restore that range of motion. This should be done gradually and alongside professional guidance.

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