No matter how old you are, you’ve likely heard or felt a pop, click, or creak coming from your ankles or other joints.

In most cases this isn’t a cause for concern, unless the popping is accompanied bypainor肿胀。

联合弹出的医学术语是crepitus。嘈杂的关节通常被认为是衰老的标志，但即使是年轻人也可以经历关节弹出，尤其是在运动或一段时间之后。

In this article, we’ll look at the most common causes of ankle popping and when you should see a doctor.

Ankle popping is very common. It’s not a cause for concern in most cases. But if your ankle popping is accompanied by pain or swelling, it may have a more serious cause.

If your popping ankle isn’t causing any pain, it’s likely caused by either:

  • 气体从关节胶囊中释放
  • your peroneal tendons rubbing over the joint’s bony structures

让我们仔细研究一下踝关节弹出的最常见原因，以及为什么会发生这种情况。

Gas release

When you move your ankle, you stretch the joint capsule that’s filled with fluid to keep it lubricated. When氮气的气泡或释放这种流体中的其他气体，可能会引起大声的弹出声音。

Tight muscles can contribute to this gas release, which is why you may notice joint popping more often after periods of inactivity, or when you first get up in the morning.

气体释放引起的关节弹出是正常的。这不是关节损坏或潜在条件的迹象。

肌腱摩擦

脚踝噪声最常见的原因之一是您的peroneal肌腱在脚踝骨上摩擦。

下腿的外部有三个peroneal肌肉。这些肌肉稳定您的脚踝关节。这些肌肉中的两根肌肉穿过脚踝外侧的骨凸起后面的凹槽。

如果这些肌肉的肌腱从这个凹槽中滑出，您可能会得到折断或弹出的声音和感觉。如果不会引起疼痛，这不是引起关注的原因。

If you’ve recently had an ankle injury, such as asprained ankle，您可能会注意到更频繁的脚踝弹出。

肌腱半脱位

peroneal肌肉的肌腱被称为佩隆视网膜。

If this band becomes elongated, separated, or torn, it can cause your peroneal tendons to slip out of place and lead to a snapping noise when you move your ankle. This is known as subluxation.

半脱位相对罕见。当突然的力量向内扭曲脚踝时，它通常发生在运动员中。这种类型的损伤可能需要手术修复。

肌腱脱位

A dislocation occurs when the tendons of your peroneal muscles get pushed out of their usual location. When this happen, it can cause a popping or snapping sound in your ankle, along with:

  • 炎
  • 肿胀
  • pain

A peroneal tendon dislocation may occur during an ankle sprain. You’ll need medical attention to ensure that the tendons return to their correct position.

Osteochondral lesion

Osteochondral lesions are injuries to the cartilage on the ends of your bones. These lesions can cause clicking and locking in the ankle, and are often accompanied by swelling and limited range of motion.

Osteochondral lesions are present in 50 to 70 percent 脚踝扭伤和骨折。医生可以使用MRI（一种成像测试）诊断它们。这些病变可能需要手术。

这些病变也可能由于骨关节炎。随着年龄的增长cartilageat the end of your bones wears down and the rough edges can cause pain and noise.

增强脚踝可能有助于防止脚踝弹出和脚踝受伤。

Some types of exercises can help you target your peroneal muscles on the outside of your ankle, which help stabilize your ankle joint.

这里有一些锻炼针对这些肌肉以提高脚踝稳定性的想法。

Ankle circles

脚踝圆圈可以帮助您热身脚踝关节并增加脚踝的活动性。您可以从座位或躺着的位置执行脚踝圆圈。

How to do this exercise:

  1. 脚跟抬高，将一只腿支撑在稳定的表面上。
  2. Turn your foot in clockwise circles from the ankle. Do this 10 times.
  3. Repeat 10 times in the opposite direction.
  4. Swap legs and repeat the exercise with your other ankle.

Calf raises

在台阶或壁架边缘的肩膀宽度上站起来。握住栏杆或坚固的椅子以保持平衡。

How to do this exercise:

  1. Raise up onto your toes so your ankles are fully extended.
  2. 降低高跟鞋，直到其低于壁架的水平。
  3. Repeat for 10 reps.

You can also perform this exercise on a single leg to make it harder.

单腿平衡

Start by standing with your feet shoulder-width apart. You can stand next to a sturdy chair or wall to catch yourself if you lose your balance.

How to do this exercise:

  1. Lift one foot off the floor.
  2. 尽可能长时间保持一英尺长达30秒。
  3. 在另一侧重复。

绘制字母

首先，躺在您的背上，一只脚抬高，或者站起来站立。如果您站着，可以拿着​​坚固的椅子进行支撑。

How to do this exercise:

  1. Write the alphabet from A to Z with your elevated foot, moving your foot from the ankle joint.
  2. Switch to your other foot and write the alphabet again.

If your ankle popping is causing pain or it started after an injury, it’s important to get a proper diagnosis from your doctor.

Your doctor may order imaging tests, such as anMRI或CT扫描，，，，to help diagnose any damage to your bones or cartilage.

根据你的痛苦的原因,你的医生ay recommend several treatment options, such as:

Ankle popping isn’t usually a serious condition. If it’s not causing pain or discomfort, it likely doesn’t require treatment.

但是，如果您的脚踝弹出伴随着疼痛或肿胀，请务必看医生确定原因并获得治疗。

通过特定的脚踝锻炼增强脚踝可能有助于防止受伤，例如脚踝扭伤。这些运动也可能有助于增强有助于稳定脚踝的肌肉和肌腱。