No one likes to experience physical pain, whether it’s because of a medical condition, injury, or simply old age. Ankle pain is something that many people battle with, and it can make it hard to walk around or sleep.
Perhaps this is something you or a loved one are currently suffering from, and you’re looking for some solutions. If that’s the case you should read this article because it has a couple of tips that may remedy the situation.
What Is Ankle Pain?
Your ankle is what holds your entire body up and if you experience pain in this area it means your ankle does not want to support you. There are several possible reasons why people experience this:
- They do not exercise and only engage in minimal physical activity
- They sustained an injury that is causing them to be sore
- They have been wearing incorrect footwear (if someone has one leg shorter than the other they will need more cushioning on this foot so it does not get affected by walking or running incorrectly over time. Alternatively, a person may have worn poor shoes with no arch or high-heeled or cramped shoes for extended time periods)
- Being overweight and putting too much strain on their body
- Taking high-intensity exercise or walking or running on uneven surfaces
- Pre-existing conditions such as bone spurs/osteophytes
- Defects in foot structure (e.g. flat feet)
- Scar tissue buildup around ligaments and tendons from previous injuries
1. Make Some Changes
Assess Your Shoes
Make sure that your shoes are comfortable, well-fitting and supportive for your feet throughout the day. If you have a high arch, wear ones with a higher heel to reduce the pressure on your ankle. Try to find shoes with a wide toe box, which will help prevent your toes from pressing against the front of the shoe.
If it turns out that your shoes are too narrow for your feet, try looking for different brands or styles that might be more accommodating to your foot shape. Don’t wear high heels or flip-flops if they cause any discomfort in your feet or ankles. Try using a compression sock on the affected area – this will keep blood flow going and give you some pain relief from joint swelling. Also, remember to elevate your feet when sitting down.
Seek Medical Attention
Consider seeing a doctor if you’ve tried some simple solutions but they haven’t helped. This is particularly important if there is no obvious reason why you’re experiencing ankle pain. The doctor might be able to recommend something more effective for your specific needs. Ankle pain is common, but it can also be caused by other health problems, which your doctor will consider. If you’re experiencing severe discomfort, a doctor may refer you for an x-ray or MRI scan to find out more about your condition.
It may be that you should visit a podiatrist who specializes in the treatment of foot problems. Santa Barbara is a coastal city located in California in the United States of America. People needing help from Align Foot & Ankle Center’s Santa Barbara podiatry location are typical of those seeking assistance for ankle and foot pain from specialist surgeons. People want to find treatment options and to receive customized services, including those related to sports medicine.
Try Some Practical Solutions
Consider getting a night splint to help with pain caused by arthritis or plantar fasciitis. If you have chronic ankle pain, try wearing a splint or brace to keep your foot stable. Place a pillow under your foot when relaxing or sleeping. Take ibuprofen or acetaminophen to help with inflammation (including before bed), especially if it’s a chronic condition -you can, fortunately, buy these medications over the counter.
Get some ice packs and elevate your feet if you are experiencing pain from an injury. Others should try applying ice to the area for 20 minutes every hour to take the pain away and help reduce inflammation and soreness. Apply heat or use a heating pad if you are experiencing pain that is not relieved by cold treatment. You may also wish to consider trying an ankle brace.
Improve Your Posture
If you sit with bad posture all day long, when you finally get up and start walking your joints, ligaments, and muscles will need time to adjust. If you’re not used to holding yourself with good posture for a long period of time it can cause pain in the feet, ankles, or knees because they are areas that have been stressed from being held in poor form.
2. Avoid These
Avoid high-impact exercises like running if you have chronic ankle pain. Switch up your exercise routine by doing activities that don’t put pressure on the ankle. Stretch your ankles by pointing and flexing them in alternating directions, 10 times each way. Also, stretch your calves regularly to prevent tight muscles from forming. Try to avoid walking on hard or uneven surfaces (like sidewalks with cracks in them) as much as possible and avoid running or jogging uphill.
Do you have a desk job and find yourself sitting for hours at a time without getting up to stretch your legs or walk around the office? If so you need to keep moving, taking regular breaks every thirty minutes.
Drink water throughout the day to prevent dehydration, which can cause more ankle pain. Make sure to eat a healthy diet and avoid soda as it is full of sodium which will dehydrate you further. Stick with water, tea, coffee (in moderation), fruit juice without added sugar, or unsweetened soy milk. In terms of quantity, you should drink around three liters a day.
You now know some changes you can make, including possible visits to health professionals. Make sure you wear decent shoes and maintain a healthy posture. We also discussed some things you need to avoid, including incorrect exercise, inactivity, and dehydration. By applying these practical steps you will be setting yourself on the road to recovery, and stewarding your body in the way it truly deserves.