Put a stop to your ankles giving way.

There are various symptoms that trigger points can cause in the body. For example, a side effect of having trigger points in certain areas can lead to:

- Abdominal cramping

- Ankle weakness

- Bloating

- Buckling ankles

- Buckling hips

- Buckling knee

- Calf cramps

- Eye pain

- Poor grip strength

- Heartburn

- Knee weakness

- Low back pain

- Plantafaciitis

- Shoulder impingement

- Thoracic outlet syndrome

- Vertigo

- Writers cramp

These are just a few symptoms that can arise from having trigger points. This is one way in which you can attempt to reduce symptoms, like bloating or abdominal cramps, as there may be another underlying issue like diet. This covers the potential that it could be a neurological muscular problem that is causing it.

What we need to remember is that trigger points for a reason. They form due to an instability somewhere in the body which makes certain areas work harder, causing trigger points. Once a trigger point has formed, the neurological signalling is impaired and we are unable to contract our muscles optimally, as well as being undernourished.

Symptom – ankle weakness

Possible sites for trigger points

- Tibialis anterior

- Peroneus

Tibialis anterior

To find this muscle run your hand down your shin and feel the thick fleshy bit next to the shin bone (tibia).

The tibialis anterior is responsible for dorsiflextion (bringing your toes towards your head) and inverting the foot (bring the toes inwards and slightly rolling the ankle). Its functional movements are heavy in walking and running and helps to prevent our foot from slapping onto the ground after a heel strike.

“X” marks the trigger point and the red area is the possible referral pain. Bear in mind that the points shown are not an exact area and trigger point areas can vary, which is why it is best to do your own feel of the muscle before you begin.

Causes of this trigger point's arrival – direct trauma, twisted ankle, poorly fitting footwear, poor orthotics or overloading by running or cycling too far.

Other indications that you may have trigger points in this area are:

- Ankle pain/tenderness

- Pain in the big toe

- Shin splints (compartment syndrome)

- Foot dragging

- Balance issues

Self-help

1. Review the area.

2. Identify trigger point by pressing on the area and seeing if it causes any referred pain.

3. Stroke down the muscle lightly to warm up the tissues.

4. Find the trigger point once again and add pressure until the referred pain reduces.

5. Massage muscle again to flush it through.

Repeat 3 times

Alternatively, for a more effective trigger point session, you can apply a tool like a small hard ball, (cricket ball, golf ball, etc.) or use a thera-cane, as shown in the pictures below.

Peroneus

There are three muscles to the group known as "peroneus" (longus, brevis and tertius). To find this group of muscles, find the ankle bone on the outside of your leg (lateral malleolus) and track up the side of the leg until you hit another bony structure (head of the fibula).

The peroneus is responsible for everting the ankle (rotating your foot outwards and lifting the outer border of the foot) and assists in planter flexion (pointing your toes away from you) but the peroneus tertius actually assists in dorsiflexion (bringing your toes towards you).

Causes of the trigger points arrival – direct trauma, twisted ankle, poorly fitting footwear, sports like cycling, climbing, or running.

Other indications you may have a trigger point in this area are:

- Pronation of the feet (feet pointing outwards)

- Tenderness around the malleolus (ankle bone)

- Lateral compartment syndrome