Your Handy Guide to Eversion of Foot Injuries and Prevention

Foot injuries are surprisingly common, especially in active individuals and those with biomechanical imbalances. While inversion sprains are more frequent, eversion of foot injuries, though less common, are often more serious. This guide walks you through what foot eversion is, how eversion injuries happen, and how you can treat and prevent them.

What Is Foot Eversion?

Foot eversion is the natural movement where the sole of your foot everts, or turns outwards, away from the body’s midline. This movement mainly happens at the subtalar joint, located just below the ankle joint. Eversion plays a key role in shock absorption and maintaining balance during walking and standing, particularly during the stance phase of gait.

Difference Between Eversion and Inversion

Eversion is the opposite movement of inversion. In inversion, the sole turns inwards, often leading to the typical ankle sprain. Eversion, on the other hand, shifts the heel bone outward. While inversion sprains affect the lateral ligaments (outside of the ankle), eversion sprains impact the medial ligaments (inner side), which are stronger and less prone to injury. When damaged, it’s usually more severe.

Understanding Eversion Injuries

An eversion ankle sprain happens when the ankle rolls inward too far. As a result, it stretches or tears the deltoid ligament complex, a strong group of ligaments on the inner side of the ankle joint. These sprains often occur due to high impact or unusual foot movement, such as landing on uneven ground or a misstep while carrying body weight.

Injury to the Deltoid Ligament Complex

The deltoid ligament provides strong support to the medial side of the ankle. When this structure is compromised, stability is lost. A tear can result in significant swelling, pain, and even visible discomfort on the affected foot, often requiring weeks or months of rest and physical therapy.

Eversion Fractures and Severe Cases

In more severe cases, eversion injuries may involve fractures of the ankle or lower leg bones. The tibia and fibula (key leg bones) may become displaced due to excessive pressure or rotation. X-rays are essential to identify any fractures or dislocations, particularly if the pain is intense or there is an inability to bear weight.

How Eversion Injuries Differ from Common Ankle Sprains

Unlike lateral ankle sprains, which are often mild, eversion injuries are usually more serious and less frequent. Because the ankle muscles and ligaments on the inner side are stronger, it takes more force to cause injury. As a result, when an eversion injury does occur, it often signals a higher degree of trauma, sometimes involving multiple joints, tendons, or bones.

Causes and Risk Factors

Common causes of eversion foot injuries include:

Flat feet or collapsed arches, which reduce the foot’s ability to prevent overpronation

• High-impact sports like football or basketball
• Wearing shoes with poor arch or heel support
• Running or walking on uneven ground
• Weakness in ankle muscles or poor posture

Risk increases with activities that involve sudden changes in direction or long periods of weight-bearing.

Signs and Symptoms of an Eversion Injury

Typical signs include:

• Inner ankle swelling and pain
• Bruising and tenderness on the medial side of the ankle
• Limited range of movement
• Difficulty bearing body weight
• Ongoing foot pain during walking or standing

Diagnosing an Eversion Injury

A clinician will conduct a physical exam and review your history of injury or discomfort. They may test foot function, gait, and balance, and will ask about how the injury occurred, focusing on the direction of force.

Specific tests like the eversion stress test (applying an outward force to the foot while stabilising the ankle) can help identify ligament damage. Moreover, X-rays, ultrasound, or MRI may be used to detect fractures, ligament tears, or other soft tissue damage.

Treatment Options for Eversion Injuries

Eversion injury treatment depends on the severity:

1. Mild sprain: Rest, ice, compression, and elevation (RICE); short-term support via brace or taping
2. Moderate sprain: Immobilisation with a walking boot, followed by physical therapy
3. Severe cases: Surgery may be required for complete ligament tears or fractures

Managing inflammation and relieving pressure on the ankle is key to recovery.

How Physiotherapy Supports Full Recovery

Physical therapy focuses on restoring movement, stability, and strength to the affected foot and ankle. This includes:

• Range-of-motion and muscle-strengthening exercises
• Balance and gait training
• Techniques to improve posture and joint alignment
• Strategies to prevent overpronation and future sprains

A proper rehabilitation plan also supports full return to sport or daily activity without residual foot pain or instability.

How to Prevent Eversion Injuries in the Future

Like many ankle injuries, you can prevent eversion by:

• Strengthening ankle muscles and leg support
• Using footwear with good arch and heel support
• Avoiding worn-out shoes that alter foot mechanics
• Maintaining proper stance phase and gait alignment
• Cross-training and stretching before exercise
• Improving balance and body awareness during activity

If you have flat feet, consider orthotics to distribute weight more evenly and support natural movement.

When to Seek Help from a Healthcare Provider

If symptoms like pain, swelling, or bruising persist for more than a few days, consider seeing a healthcare provider.

If you're still unable to put weight on the affected foot, this could also be a sign to seek professional help.

Additionally, don't leave it up to rest or self-management if the joint feels unstable, you hear a pop during injury, or you’ve had multiple ankle injuries or sprains before.

Prompt care can prevent long-term discomfort, poor posture, or chronic instability.

Conclusion

Although less common than inversion sprains, eversion of foot injuries can have more serious consequences if not managed properly. Recognising early signs and knowing how to care for your ankle joint can contribute significantly. With the right physiotherapy approach, you are treating the injury. But also, you’re rebuilding control, re-establishing balance, and helping improve ankle function compared to before the injury occurred.