Ankle pain shouldn’t be something you just “push through” or ignore. Whether you’re an athlete dealing with recurring discomfort after training sessions or just want to walk around the house without wincing, persistent pain on the outside of your ankle deserves attention and proper treatment.
The outer edge of your ankle—medically known as the lateral ankle—is particularly vulnerable to injury and chronic pain. This area bears significant weight during movement and absorbs impact from activities like walking, running, and jumping. When something goes wrong, the pain can range from a dull ache to sharp, stabbing sensations that interfere with daily activities.
The good news? Most lateral ankle pain responds well to treatment, especially when you work with a qualified physical therapist who can create a personalized plan for your specific situation.
Causes for outside of ankle pain
Several conditions can cause persistent pain on the outside of your ankle. The onset might be sudden—perhaps after a misstep during a basketball game—or gradual, developing over weeks or months of repetitive stress. Here are the three most common culprits:
Ankle sprains
Lateral ankle sprains are among the most frequent ankle injuries, accounting for roughly 85% of all ankle sprains. These occur when the ligaments on the outside of your ankle stretch or tear, typically happening when your foot rolls inward while your ankle turns outward.
Even after the initial injury heals, some people experience chronic ankle instability. The affected ligaments may remain weakened, making the ankle more prone to “giving out” during activities. This instability can lead to ongoing pain and repeated sprains if not rehabilitated properly.
Peroneal tendonitis
The peroneal tendons run along the outside of your ankle, helping to stabilize the foot and ankle during movement. Peroneal tendonitis develops when these tendons become inflamed, often due to overuse, improper footwear, or sudden increases in activity level.
This condition commonly affects runners, dancers, and people who participate in sports involving quick direction changes. The pain typically worsens with activity and may be accompanied by swelling along the outer ankle and foot.
Lateral ankle impingement
Sometimes called “footballer’s ankle,” lateral ankle impingement occurs when soft tissues or bone spurs around the ankle joint become pinched during movement. This can happen after previous injuries that didn’t heal properly or in people who repeatedly stress their ankles through high-impact activities.
The pain from impingement often feels sharp and occurs during specific movements, particularly when pointing your toes downward or rolling your ankle outward.
How to treat lateral ankle pain
Most people find the right treatment for their lateral ankle pain through a combination of self-care strategies and professional intervention. While minor discomfort might resolve with simple home remedies, persistent or severe pain usually requires guidance from a physical therapy professional.
At-home remedies
The RICE method remains a helpful first-line treatment for acute ankle pain:
- Rest: Avoid activities that worsen your pain
- Ice: Apply for 15-20 minutes several times daily during the first 48-72 hours
- Compression: Use an elastic bandage to reduce swelling (avoid wrapping too tightly)
- Elevation: Keep your ankle raised above heart level when possible
Activity modification is equally important. This doesn’t necessarily mean complete rest and immobilization—instead, focus on adjusting your activities to avoid the hard, fast, or straining movements that trigger pain. Low-impact exercises like swimming or cycling might be better alternatives than running or jumping during the healing process.
Finally, over-the-counter anti-inflammatory medications can help manage pain and swelling, but they should be used as directed and aren’t a long-term solution.
Professional physical therapy techniques
Seeing a physical therapist is the second option for treatment that allows most people to find relief, even if their rest and ice packs haven’t worked so far.
At Whatcom, our Physical Therapists use various evidence-based techniques to treat lateral ankle pain:
- Manual therapy includes hands-on techniques like joint mobilization and soft tissue massage to improve mobility and reduce pain. These specialized techniques help restore normal movement patterns and address restrictions you might not be able to fix on your own.
- Therapeutic exercises target specific muscle groups around the ankle to improve strength, stability, and flexibility.
- Balance and proprioception training helps retrain your body’s ability to sense ankle position and maintain stability. This is particularly important for preventing re-injury and addressing instability.
- Movement analysis allows your physical therapist to identify faulty movement patterns that might be contributing to your pain. Correcting these patterns can prevent future problems and speed recovery.
Perhaps the most important aspect of professional treatment is personalization. While internet research can give you general information, it cannot account for your unique medical history, fitness level, specific symptoms, and goals.
On the other hand, when you come in for an appointment, a physical therapist conducts a thorough evaluation and focuses on your experience to determine exactly what’s causing your pain.
Ankle pain treatment at Whatcom Physical Therapy
Although it can seem straightforward or “not a big deal,” outside ankle pain can really affect your life and wellbeing. Whether your discomfort stems from a recent injury or has been bothering you for months, effective treatment options are available.
At Whatcom PT, we make physical therapy accessible and personal. With appointments available as soon as tomorrow, there may be no faster way to start seeing the healing you’ve been looking for on your own. Start the process by calling one of our clinics or by requesting your appointment online today.