Front ankle tendon pain

tbh my ankles are so screwed up and always hurt I just workout/run through it. My thought process is that I’m not a professional athlete and I can’t do too much damage to them. Plus I don’t want to mess with surgery or physical therapy. So I guess run through it?

I don't have a ton of experience with the front ankle tendon, but tendonitis is usually either a mobility issue or a muscular weakness.

Mobility wise, you develop the tendonitis because tightness in one area compromises position. I wouldn't think this is super likely in the front of the ankle or patella, just because that isn't an area with huge mobility demands.

My money would be on weakness. Essentially, it means the reactive power of the tendon is higher than the attached muscles, so you're overloading tendon capacity because the muscle isn't taking enough work.

Switching a lot of box squats in for free squats cured my patellar tendonitis. It breaks the stretch reflex up, so you can't rely on any tendon spring.

When I effed my ankle up, I did some effective rehab by filling a tub, putting my foot in and just swirling it around for a few minutes in every direction. It creates a little bit of resistance with every movement.

Honing a box squat might help you. You can also focus on using your glutes to squeeze off the box.

It breaks the eccentric/concentric chain in a way that eases patellar stress. You can also adjust height to be consistent with depth and hip mobility.