Ankle pain is caused by overuse and fatigue of the foot: usually from wearing new shoes or walking more than usual. Ankle pain is characterized by stabbing pain, bruising, numbness, tingling, or heat. This guide will help relieve ankle pain. However, if your symptoms are more than just pain, such as difficulty walking without an assistive device, you may have a sprain or other injury that requires expert help.
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Part 1 of 3: Taking Immediate Action
Step 1. Rest for at least 30 minutes
Lying down or sitting will reduce the burden on the feet and soles of the feet. Rest your feet on soft objects and avoid moving them for as long as needed. You may need to rest for more than 30 minutes, even up to a full day, depending on the level of pain you are experiencing. Consider stopping activities that cause pain, or giving yourself breaks between activities.
- If your foot hurts so much, don't move it and avoid touching it for the first few hours.
- Elevate your ankles above your heart. This position will make it difficult for blood to flow to the painful area, reducing the risk of swelling.
- Rest in a quiet place away from other people's distractions, such as a living room chair or bedroom.
- If your ankle still hurts, use the RICE method as described in Section 2.
Step 2. Observe the sore ankle
Does it look or feel different? Watch for swelling, discoloration, asymmetry of the legs, abnormal movement, and pain. Minor swelling normally accompanies ankle pain, but it shouldn't make you immobile. If you have symptoms other than mild pain and swelling, as listed below, take notes and call your doctor. Any of the following signs may need to be examined on an X-ray:
- Swelling that occurs quickly, suddenly, and unexpectedly
- Discoloration
- Cuts, bruises, open wounds, or skin infections
- Asymmetry of the shape of the foot or sole
- Abnormal joint movement
- Sensations that are different from pain (stabbing, burning, cold, tingling sensations)
- The temperature of the foot or ankle that differs greatly from the rest of the body
- Loss of sensation in the feet or ankles
Step 3. Determine if you need further medical help
In general, ankle pain is caused by overuse: walking or running too far. However, pain, swelling, and other aches can also be caused by a more serious medical condition. If any of these conditions accompany your ankle pain, call your doctor:
- You're more than 20 weeks pregnant, and your ankles are getting big swelling quickly. Sudden swelling of the ankles may signal preeclampsia, or high blood pressure. Preeclampsia requires emergency medical attention.
- Pain is only felt in one ankle, even though the use of both is the same. This may indicate a problem with the ankle that is not caused by overuse.
- Pain doesn't get better or gets worse.
- Pain in the ankles and soles of the feet is listed as a side effect of the medication you are taking.
- Pain in the ankles and soles of the feet is included as a symptom of a serious illness that you are suffering from. These diseases include diabetes.
- You may have to use crutches to walk normally.
Part 2 of 3: Treating Ankle Pain at Home
Step 1. Use the RICE method
RICE stands for rest, ice, compression, and elevation. This is the standard method for dealing with joint pain.
- Be sure to rest your joints and use crutches if you are unable to support your weight.
- Apply ice to the joint to reduce swelling. An ice pack is recommended for 15-20 minutes every 2-3 hours for the first 48 hours or until swelling improves. You can also use an ice pack, chemical ice pack, frozen peas, frozen meat, or other cold object. If you apply ice to one spot for more than 30 minutes, that part of your body is at risk of long-term damage. Placing a towel between the skin and the ice can make this procedure more comfortable, but reduces the benefits of the ice pack. The sooner the ice pack is applied after the ankle is sore, the sooner the pain will subside.
- Use a compression bandage such as an elastic bandage to reduce swelling and inflammation.
- Elevate your ankles above your heart to increase blood and lymph flow back to your heart.
- In addition, the use of non-steroidal anti-inflammatory drugs is also necessary to reduce inflammation.
Step 2. Consider using heat
Wrapping sore ankles with warm objects for 10-15 minutes every day can improve blood circulation and reduce joint stiffness. Warm temperatures will increase muscle flexibility and make it relaxed.
- You can use a warm water bottle, towel, or electric blanket.
- Using hot objects puts your skin at risk of burning or irritation. The muscles around the damaged ankle will be even more irritated.
- Layering the towel between your skin and a warm object will make it feel more comfortable and even out the temperature better.
Step 3. Gently massage the sore ankle to relax the surrounding muscles
Also, try massaging your entire foot and calf to relax other body parts that are contributing to ankle pain.
- Have someone else massage the soles of your feet, but massage your own feet if no one can help you.
- Place a tennis ball under the sole of your sore foot and roll it. Gently press down on the tennis ball so that you don't slip and fall, but are firm enough to massage the soles of your feet.
- Understand the physiology of the sole of the foot before undertaking a deep and intense massage.
Step 4. Stretch your ankles up and down
In a sitting position, use the muscles in your shins and the backs of your feet to bend them upright and point your toes up. Count to 10. Next, lower the soles of the feet until they are in line with the shins. Count to 10 again. Repeat this movement 10 times a day.
Step 5. Stretch your ankles inward
In a sitting position, arch your feet inward so that the outside of your ankle is near the floor, and the side of your thumb is showing. This movement will stretch the ankle. Count to 10. Repeat 10 times a day.
Step 6. Stretch your ankles out
In a sitting position, arch your feet outward so that your toes and heels are touching the floor, but use your ankle and the outside of your foot to lift your ring finger off the floor. This movement will train the ankle muscles. Count to 10. Repeat 10 times a day.
Step 7. Perform stretching exercises with stairs
Standing on the edge of the stairs, lower your ankles down a few inches to stretch the backs of your feet and calves. Maintain this position for a count of 10. Return to the starting position slowly. Repeat 10 times a day.
Part 3 of 3: Preventing Ankle Pain in the Future
Step 1. Make a plan to reduce or treat the current cause of ankle pain
- If you walk or exercise excessively, try to exercise more lightly or increase the intensity of your exercise slowly to avoid pain. Use the exercises described in this article even if your ankles are no longer sore to strengthen the muscles of the soles of your feet.
- If the cause is a medical condition, make a treatment plan with your doctor. This plan may include losing weight, taking medication, or making lifestyle changes.
Step 2. Warm up before exercising
Stretching and warming up are very beneficial for reducing injury and muscle soreness. Ask your coach what warm-up moves you should do before doing certain sports.
Warm-ups generally include light movements that focus on the ankles, rather than literally heating the ankles with hot objects. However, some sports exercises recommended by experts do take advantage of the influence of temperature
Step 3. Perform other steps daily to maintain healthy and strong ankles
- Wear shoes that are comfortable and can support the body, with a heel height of no more than 2.5 cm, also does not irritate the soles of your feet. Consider wearing high tops during activities that may put a strain on your ankles.
- Get used to sitting in the correct posture and place the soles of the feet flat on the floor. Don't cross your ankles or bend them at odd angles while sitting.
- Sleep in a position that allows you to straighten your legs and ankles. Your ankle should not bend or stretch.
- Exercise regularly so that intense exercise won't cause your ankles to hurt.
- Consume proper nutrition from food to help maintain bone and muscle strength. Lack of calcium, vitamins, or other minerals can cause muscles to stiffen, and bones to become weaker.
- Do stretching, strengthening, and proprioceptive exercises.
- Consider bandaging your ankle.
Tips
- If your ankle pain worsens, seek medical attention by asking your doctor for advice or scheduling an examination.
- Common measures to treat minor sports injuries are R. I. C. E.: rest, ice, compression, and elevation. These four treatments for sprains are beneficial in treating ankle pain.
- If you have to walk with painful ankles, wear leg braces for a while. You can buy it at a pharmacy or medical supply store.
- Ankle pain that doesn't go away (as well as joint pain in general) can result from carrying heavy objects for a long time, and may be a symptom of excess weight affecting the joints.
- Try an over-the-counter pain reliever if none of the exercises in this article work.
- You can avoid ankle pain by strengthening your ankles and exercising them more frequently on a regular basis.
- You don't have to apply hot and cold compresses to your ankles. Just choose the one that gives you better results. Also, don't alternate between hot and cold compresses. Pause between actions so your ankle can feel room temperature.
- Soak your feet in a bucket of ice water for up to 5 minutes at a time.
Warning
- See your doctor if you are pregnant and have ankle pain and swelling that develops quickly.
- See a doctor if the pain doesn't improve, gets worse, or is more than just a normal pain.
- See a doctor if you have diabetes and experience pain in the soles of your feet.
