What Causes Ankle Pain After Stretching?

Stretching is a beneficial habit to develop. According to the Mayo Clinic, stretching improves athletic performance as well as decreases your risk of activity-based injuries. Ankle pain is common in active populations, and stretching can exacerbate ankle pain in certain situations. Knowing the cause of your ankle pain will help you determine how to best treat the pain and an injury.

  1. Achilles Injury

    • Your Achilles tendon starts at your heel bone and occupies a large area on the backside of your ankle. Achilles injuries are common in runners and those who jump often, like basketball players. Achilles tendinitis is a condition that causes the tendon to swell and become very painful. This inflammation can press against your ankle, causing pain. Overly stretching a damaged Achilles tendon can cause moderate to severe pain. According to “Clinical Orthopaedics and Related Research,” Achilles injuries should be treated with physical therapy and anti-inflammatory medication.

    Mobility

    • A lack of ankle mobility can cause pain in your ankle during and after stretching. Your ankle contains 14 bones that interlock, while allowing movement and stability. If you have an abnormal gait, walking can cause repeated stress on one area of your ankle instead of being distributed over the entire joint. Over time, this stress could cause a subluxation -- a bone falling out of place. Subluxations range from very minor to severe dislocations. A subluxed bone can interfere with your ankle mobility, limiting your range of motion, and stretching can provoke pain in the immobile area of your ankle. The American Foot and Ankle Society has shown that traction -- pulling on the foot -- can be effective in decompressing the joint. Traction provides room for the dislodged bones to naturally move back into place.

    Sprain

    • Ankle sprains occur when the ligaments of the ankle are stretched too far. Sprains to the outside of the ankle are most common. JOSPT, “The Journal of Orthopaedic and Sports Physical Therapy,” says that 70 percent of people who sprain their ankles will continue to have pain long after the injury and up to 80 percent will sprain their ankles again. Depending on where your ankle is sprained, stretching could exacerbate pain. JOSPT published a 2013 study that advises ankle sprain patients to seek the help of a physical therapist. Their data showed that manual therapy from a qualified therapist, along with exercise, was significantly more effective in reducing ankle pain than trying to reduce pain by exercising on your own.

    Recommendations

    • Stretching your feet and ankles should never cause discomfort. If you feel pain while stretching, stop and RICE -- rest, ice, compress and elevate -- your ankle. Resting your ankle should stop possible further damage to the injured area, while intermittent icing is effective in controlling ankle swelling after an injury. Compress your ankle with a tight wrap to further control swelling and elevate your ankle above your heart by lying down with your foot propped up. If RICE is unsuccessful, see your doctor as soon as possible; you may have a more serious injury, like a broken bone.