Over the years, I have been seeing a very large number of female patients with ankle pain. A large 90% of them have always been related to menopause. Here is a set of quick questions to help you realise some important things in your body:
- Has your ankle suddenly gone very painful?
- Is your ankle looking swollen?
- Are you struggling to put weight on and walk on it?
- Does your ankle feel warm, look red or bruised?
- Have you been going over your ankle recently?
If you already have the symptoms of menopause and you have indeed answered YES to at least one of the above questions, then chances are that menopause have a lot to answer for your poorly ankle…
If you are unsure of whether you are on the menopause yet, take a look below for some of its key signs and symptoms.
- No monthly cycles anymore (no eggs)
- Usually between the age of 45-55 years old unless you have had a surgical procedure like “hysterectomy” (see below for details) which causes early menopause.
- Hot flushes
- Night sweats
- Disrupted sleep
- Sacropenia (reduced muscle mass)
- Stiff joints with pain
HERE IS WHAT YOU DEFINITELY NEED TO UNDERSTAND ABOUT MENOPAUSE:
Once it starts then this will terminate your monthly cycles and the production of any eggs. A key feature here is that your estrogen levels will drop significantly. Estrogen is a very important hormone inside your body and it can also be found in small signal cells within your ligaments and your tendons.
Ligament is the soft tissue that connects bone to bone and holds them together forming a joint. Tendon is the soft tissue that connects your muscles to your bones and helps to produce movement inside the joints. There are a lot of ligaments and tendons around your ankle joint and your foot.
WHY IS THIS INFORMATION IMPORTANT TO YOU? HERE IS WHY:
Because your ankle should be rigid in some directions like side to side, so as to prevent you from ankle sprains.
KEY Question: How many times have you gone over your ankle in the last few years?
Maybe two or three at least. Some times you don’t even realise what you have just experienced was a sprain because it might not be painful at all. It doesn’t really matter folks…It is still a sprain!
And the reason you did it was because your ligaments and tendons were not strong enough to give you that side to side stability and rigidity. Because they are weak due to very low estrogen inside those tendons and ligaments.
And this is exactly why one morning you wake up and your ankle is in pain. Because it is weak side to side and gives you no stability anymore.
AND THIS IS ALL YOU NEED TO KNOW:
You can read and read on how to manage menopause and the effects of exercise too. One thing I haven’t seen much around is this:
Not many people talk about the importance of correcting your posture during menopause.
As a woman, your hips and trunk will always be wider from your male counter part. Meaning, these wide hips will not be able to control your knee joints straight so they let them rotate inwards. In other words your knees will always be facing in and when you walk or run, this condition will only get worse.
(Picture 1: Knee drops in too much)
And this knee drop will always be making your feet look flat with limited inner steo arch. There are other reasons to flat feet too but let’s just focus on this for now. Flat feet will always make you prone to “pronation” which means your feet drop in when you walk. In other words, the inside of your foot gets closer to the ground. When this happens, the outside of your foot suffers from repeated bone bruise as the bones are clashing together. And the inside of your foot will do the opposite. It will stretch everything on the inside, mainly your ligaments and your tendons.
(Picture 2: Flat feet because of that knee drop)
And this is why you end up with persistent ankle pain which never goes and adds on your menopause symptoms….
SO, FOLLOW THESE STEPS TO RID YOUR PAIN AND HAVE ONE LESS THING TO WORRY ABOUT DURING MENOPAUSE!!!!
- Don’t ignore your ankle pain.
- Start applying ICE on the pain twice a day 10 minutes at a time FOR THE FIRST 5 DAYS you notice the symptoms on your ankle.
- THEN correct your posture faults. Take a picture of you standing still and then squatting down half way on two legs and then using one leg only (oups challenging!!!).
Send me those pictures (4 pics max) on Facebook (https://www.facebook.com/OLYMPOSsic/) and let me guide you FOR FREE!!! Yes i do like helping people otherwise I wouldn’t have spent this much time to type up this article 🙂
Single leg squat (only half way down): Use some support on your sides for your safety.
Go on folks, I am waiting for your pictures. This will be interesting !!!