Sinus tarsi syndrome is a condition that causes pain and swelling on the outer side of the ankle, just below the talus (ankle bone) and calcaneus (heel bone). It occurs when the sinus tarsi, a small space between these bones that houses tendons, ligaments, and nerves, becomes inflamed or irritated

Symptoms:

• Pain on the outer side of the back of the foot
• Swelling over the hollow between the ankle and heel bone
• Feeling of instability
• Pain that worsens with activity, especially on uneven surfaces
• Pain when turning the foot inward or outward

Causes of Sinus Tarsi Syndrome

1. Repetitive ankle sprains
2. Untreated minor ankle injuries
3. Hypermobile joints
4. Flatfeet
5. Excessive pronation
6. Arthritis

Treatments

• Custom orthotics to support the ankle and improve stability
• Supportive footwear
• Shockwave therapy
• Muscle strengthening exercises
• Stretching exercises
• Taping or bracing

Preventing Sinus Tarsi Syndrome

Here are some tips to help prevent STS:

• Maintain a healthy weight: Excess weight puts extra stress on your ankles.
• Wear supportive shoes: Choose shoes that fit well and provide good arch support.
• Warm up and cool down before and after activity: This helps to prepare your muscles for exercise and prevent injuries.
• Stretch regularly: Stretching your calf muscles can help improve your ankle flexibility.
• Strengthen your ankle muscles: Exercises that strengthen your ankle muscles can help improve stability and reduce your risk of injury.

If you’re experiencing pain on the outer side of your ankle, consult a podiatrist or foot doctor for a proper diagnosis and treatment plan. Early diagnosis and intervention can help prevent the condition from worsening and promote faster healing.