The ankle is a complex structure that supports the entire body’s weight and facilitates a wide range of movements. It serves as a crucial link between the leg and the foot, enabling mobility and stability. This intricate joint is composed of bones, ligaments, muscles, and tendons, all working in concert to allow fluid motion and absorb forces encountered in daily life.
The Number of Ankle Tendons
Several tendons traverse the ankle, connecting lower leg muscles to foot bones. While the exact count can vary, the ankle typically involves about a dozen major tendons. These strong, fibrous tissues transmit muscle force to bones, enabling movement. Tendons are distinct from ligaments, which connect bones to other bones for stability.
Major Ankle Tendons and Their Functions
One of the most prominent is the Achilles tendon, situated at the back of the ankle. It connects the calf muscles (gastrocnemius and soleus) to the heel bone (calcaneus), allowing for plantarflexion—pointing the foot downward or pushing off the ground, as seen in walking, running, and jumping. This is the body’s thickest and strongest tendon, capable of withstanding significant forces.
On the outer side of the ankle, two peroneal tendons, the peroneus longus and peroneus brevis, run behind the outer ankle bone (fibula). These tendons contribute to ankle stability and help with eversion, turning the sole of the foot outward. The peroneus longus also supports the arch of the foot.
The tibialis anterior tendon is at the front of the ankle, descending from the shin bone to attach to the midfoot. This tendon is responsible for dorsiflexion, lifting the foot upward towards the shin. It also assists with inversion, turning the sole of the foot inward, and plays a role in stabilizing the ankle during walking.
On the inner side of the ankle, the tibialis posterior tendon originates from the calf muscle and inserts into inner foot bones. This tendon supports the arch of the foot and facilitates inversion and plantarflexion. Other tendons include the flexor hallucis longus, which flexes the great toe and assists in plantarflexion, and the extensor digitorum longus and extensor hallucis longus, which extend the lesser toes and great toe, respectively, also contributing to foot dorsiflexion.
Supporting Ankle Tendon Health
Maintaining ankle tendon health is important for overall mobility. These structures are continuously under stress from movement and weight-bearing. Providing adequate support and care can help prevent strain and injury.
Wearing appropriate footwear that offers good support and cushioning helps protect ankle tendons. Proper warm-up exercises before physical activity prepare tendons by increasing blood flow and flexibility. Avoiding excessive or sudden increases in activity can prevent overuse, a common cause of tendon irritation.