How To Get Relief From Ankle Injuries To Sleep Well At Night
So weve outlined the possible causes of ankle pain at night while resting, but what are the best solutions to ensuring that you dont experience ankle pain at night while sleeping?
There are a number of things that can be done to help you get rid of your ankle pain at night. This includes the following.
Take NSAIDs, such as Ibuprofen, Tylenol or Acetaminophen
A doctor may also recommend something stronger for over-the-counter use, but remember to only take on recommendations from your doctor so you dont risk injury or further damage.
To reduce swelling and inflammation, apply an ice pack wrapped in a cloth around the injured area every few hours during the day for up to two days after the initial injury has occurred.
Cortisone injections are another option that will help reduce the symptoms of pain and inflammation overnight while sleeping with ankle injuries.
Your doctor will give you a prescription for this injection that you can take to a pharmacy and they will most likely be able to perform the injections.
If you have chronic pain in your ankles, seek a doctors help to treat the source of your pain. Chronic ankle sprains may require surgery if conservative treatments fail.
Elevate your feet when resting and try not to sleep directly on them while laying in bed. Use pillows or blankets to support them.
Symptoms From A Tear In The Plantar Fascia
Injury to the plantar fascia is usually accompanied by pain on the underside of the heel, which will increase with weight-bearing.
Some people also find that their feet become tired easily due to over-exertion of tendons and muscles that attach to this area. In more severe cases, a person may experience a clicking sensation every time they take a step.
This may indicate a rupture in one of these tendons.
Causes Of Morning Ankle Pain
The complaint of ankle pain upon waking up in the morning is usually a temporary condition. It may develop due to reasons such as intense physical activity in the previous day, taking more protein than the body needs, or not positioning the wrists correctly while sleeping.
Ankle pain in the morning goes away on its own after a while. The person may experience discomfort or aching in the muscles throughout the morning. The reason for the pain is usually related to the nerve and muscle in the ankle. If the cause is severe enough the person may experience more pain and discomfort in the ankle and may also experience aching.
When people with ankle pain in the morning complain of pain or discomfort in the ankle muscle, then there must be specific reasons for the pain. There is some information available on the internet regarding the reasons for pain in the morning. In addition, some people experience the pain more in the morning.
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What Can You Soak Sore Feet In
A warm foot bath can be a good temporary solution for sore feet. Adding Epsom salts to your foot bath can relieve sore muscles and help reduce inflammation and swelling. You can make yourself an Epsom foot bath by adding one cup of Epsom salts to a tub of warm water and soaking your feet in the mixture.
Reasons You May Be Experiencing Foot Pain In The Morning
Stabbing, intense pain in your foot first thing in the morning is no way to wake up. Talk about getting the day off on the wrong foot! That first step out of bed shouldnt hurt, but for far too many people, it does.
There are a few causes of this type of foot pain in the morning, or even heel pain in the morning, some more common than others.
Explore these common causes of foot pain in the morning:
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How Do I Treat Sore Feet
Diagnosing the cause of your foot pain accurately is done with the help of a Podiatrist.
When you visit your local My FootDr team, our Podiatrists will take a detailed history, perform a physical assessment, use video walking analysis, and take a 3D foot scan to find out whats causing your sore feet and preventing them from healing.
Once the cause is identified, well develop a treatment plan just for you. It might be your footwear that is causing the biggest problem or you may need some simple stretching and strengthening exercises.
One of the best treatments for this problem is custom-made orthotics. These shoe inserts are prescribed uniquely for you and your condition and manufactured from a 3D scan of your foot either in our premises or by our orthotics lab. These are a completely different product to the insoles you find at your pharmacy or supermarket, which only serve to add some cushioning while assuming that all feet require the same level cushioning.
We find that if orthotics are required as part of your care, the sooner you start wearing them and therefore supporting your feet and the damaged structures, the faster you start seeing results and the shorter your recovery time. Thats why we offer a fast turnaround on your custom foot orthotics.
When To Seek Professional Help
If your pain doesnt decrease within a few weeks with home remedies and youre worried that youre developing plantar fasciitis, contact Paspa Physical Therapy located in Manhattan, NY for a consultation.
The therapists will likely perform a detailed evaluation and implement a treatment program, including manual techniques, education, stretching, and strengthening exercises.
They will work with you throughout your treatment plan and make sure you are making progress. They can also modify your program if they determine that you need it.
Every day you delay is one more day of pain when you could get started healing and strengthening your foot. While it may take time and commitment to recover, the right therapy can speed recovery and help prevent reinjury.
- Were open Monday through Friday, from 7 a.m. to 8 p.m.
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Problems Linked To Low And High Arches
Arches that are higher or lower than average can increase your risk of developing other problems, such as:
- valgus heel
- corns and calluses.
The self-care tips can help ease pain in your arches.
Changing your footwear to a well-made running trainer that you feel supports the shape of your arch may prevent further painful changes to the structure of your arches.
Insoles and arch supports can help but its best to visit a foot specialist, such as a podiatrist, to get ones designed specifically for your foot shape.
If youre buying new footwear its best to take any adaptations, such as insoles, padding, or arch supports with you, as you may need a larger shoe size to fit them in comfortably.
Losing weight, if you need to, can reduce the strain on your arches and may prevent further long-term changes.
You may find it difficult to do exercises that put a lot of pressure through your feet. Swimming is a good way to improve and maintain your fitness because the water supports your body weight.
What Causes Plantar Fasciitis
Plantar fasciitis can occur for any number of reasons, including:
- Age. Plantar fasciitis is most common between the ages of 40 and 60.
- Certain types of exercise. Activities that place a lot of stress on your heel and attached tissue, such as long-distance running, ballistic jumping activities, ballet dancing and aerobic dance, all contribute to early-onset plantar fasciitis. If you are an athlete, for instance, and have recently begun an intense bout of training for a marathon, you may experience pain in bottoms of your feet in the mornings due to plantar fasciitis.
- Foot mechanics. Being flat-footed, or having extremely high arches or even an abnormal walking pattern affects the way weight is distributed along the plantar fascia.
- Obesity. Extra weight puts extra stress on the plantar fascia.
- Occupations that keep you on your feet. Aside from athletes, factory workers, teachers, nurses, or others who spend most of their workday walking or standing on hard surfaces can damage the plantar fascia.
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These Issues Can Lead To Ankle Pain In The Morning
Each persons daily activities and ankles are different, but a therapy specialist can do a comprehensive evaluation to determine the cause of your ankle symptoms.
This evaluation may involve multiple movement tests. It can also include questions about your lifestyle or past ankle injuries. Some of the issues that your evaluation could uncover include:
- Poorly fitted shoes
Why Your Feet Hurt More In The Morning
Its definitely aggravating to wake up and know that your feet will hurt as soon as you step down on them. Your feet hurt more in the morning because its a return of pressure and stress being placed on them. After being off of your feet all night, your feet usually arent experiencing any pain. When you wake up, all the pain and pressure comes back.
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Ankle Pain After Waking Up
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Treatment For Stiff Feet
Besides buying better-fitting shoes, the following forms of treatment can help ease mild or moderate stiffness and discomfort in the feet:
Apply Ice Freeze a few water bottles. When you get up in the morning, wrap a bottle in a towel and roll it gently from the ball of your foot to the heel and back, repeating this for a few minutes.
Stretch Stretches work to loosen muscles and tendons and, when practiced daily, can improve ones health and wellness significantly. The following heel and arch stretch can help relieve foot stiffness and relax tense muscles:
Watch this video for more easy stretching for your feet.
Massage Massaging your feet is synonymous with self-care. Consider the following:
- Hold your foot in your hand and apply gentle pressure along the top and bottom of the foot and heel area with your thumb.
- Roll a tennis ball along the bottom of your foot back and forth from toes to heel.
- Schedule a reflexology foot massage.
If you are experiencing sharp or sudden pain, or your condition lasts longer than two days, consult your doctor. Sharp and sudden pain may be an indication of a more severe condition and should be addressed immediately.
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Aching Feet In The Morning: Treatment For Achilles Tendinitis
Tendinitis responds well to self-care methods. If your early morning foot pain is a result of Achilles tendinitis, the pain will be localized to the tendon area, on the back of your ankle above the heel. Stretching this area several times throughout the day can be helpful in alleviating symptoms.
Over-the-counter pain medications such as ibuprofen or naproxen will help reduce inflammation and relieve pain. Avoiding exercise for a few days or switching to an activity like swimming that doesnt strain the Achilles tendon can help ease the pain.
Icing the painful area is always helpful.
Youre Wearing The Wrong Shoes
Another reason your feet might be feeling funky first thing in the morning? Ill-fitting shoes.
A review published July 2018 in the âJournal of Foot and Ankle Researchâ found that incorrectly fitted footwear was associated with foot pain and foot disorders. What’s more, sporting shoes that don’t fit properly was quite common: Between 63 and 73 percent of participants wore shoes that did not suit either the width or length of their feet.
âThe fix:â Get a new pair of shoes that fit you right. Here are some tips to help you select comfy shoes, according to Harvard Health Publishing:
Choosing shoes with good arch support and a cushioned sole can also be helpful, according to the Northshore University Health System.
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Symptoms Of Peroneal Tendonitis
Immediate symptoms of peroneal tendonitis include pain and swelling in the ankle. If the pain does not subside with rest you may need to be evaluated for peroneal tendonitis. Other symptoms of peroneal tendonitis include:
- Tenderness behind the ankle bone
- Pain the first thing in the morning when you wake up
Other Causes Of Foot Pain
Pain in the foot can be a consequence of damage, pressure or rubbing over a long period of time.
Wearing badly fitting shoes, pregnancy, injury, or putting too much strain through specific parts of your foot can all cause changes in the shape of your feet. Often, these changes are painful and can affect your ability to do things.
Sometimes, its our choice of shoes that has the biggest impact on the structure of our feet and the problems we develop, such as:
Corns
Corns are raised areas of hard, knobbly skin which develop where calluses have been left untreated. They often cause a burning sensation. A corn is a permanent change to your foot which will need care and management to stop it becoming too painful. You can manage corns by gently filing or pumicing them each week. You should never cut the skin with a blade.
Corns and calluses will usually grow back within four to six weeks unless you reduce the pressure on the area. Wearing softer, roomier footwear and placing a cushioned pad over the corn or callus can help.
Neuroma
A neuroma causes sudden shooting, stabbing, or burning pain. Most commonly it affects the third and fourth toes and the ball of your foot. It can feel like there is a small stone under your foot and your toes may become numb or tingly. It is caused by a damaged or irritated nerve and often becomes more painful over time. It is also known as Mortons neuroma and can be made worse by:
Bunions
Clawed, mallet, retracted and hammer toes
Sores
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Foot Pain Right Away In The Morning
Even if youre not a morning person who jumps out of bed with a smile to start the day, you should not be in pain when you step out of bed. Shooting pain in your foot or ankle right away in the morning is most often a sign of plantar fasciitis. This condition caused by inflammation of the tendons that connect your heel to your toes. Other causes of morning foot pain could include:
- Ill-fitting shoes
While there are aches and pains that dont warrant a visit to the doctors office, it is always better to err on the side of caution. If you have persistent foot or ankle pain that lasts longer than a week, make an appointment to come in and see the experts at Orthopedic Institute.
Not sure you need an appointment right now? Check out these everyday tips for fighting off foot and ankle pain.
Helpful Tips And When To Visit A Doctor
If you are an active athlete and have a foot injury, you can find help from
a sports medicine specialist. But for many of us, sore feet in the morning are not a result of physical strain or injury and for most people, foot pain can be severe and last for a long time.
If you cannot walk or put weight on one foot without pain, even after two weeks of rest and home treatment, you should see a doctor.
When you think you have a foot disorder, its best to consult with a foot and ankle specialist. While plantar fasciitis or Achilles tendinitis are amongst the most common causes of sore feet in the morning, this is not the case for everyone.
Medical attention should be given to finding the root cause of your problem. Only then can a specialist create a specific treatment plan for you.
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Who Can Help My Foot Or Ankle Pain
There are trained healthcare professionals who specialise in diagnosing and treating problems affecting the foot and lower leg.
A podiatrist
Podiatrists are trained foot specialists, they used to be called chiropodists. They can offer you:
- advice on padding, dressings, specialist insoles, splints and supports
- advice about footwear and exercise
- small non-surgical procedures
- advice on medication
Different areas have different rules for who can be referred to an NHS podiatrist. Some only refer people if they have rheumatoid arthritis, diabetes, or peripheral arterial disease. Other authorities may have broader terms.
If you visit a podiatrist privately you will need to pay for your appointments and any treatment. However, they can refer you for some services, such as scans or x-rays, on the NHS.
You can find a private podiatrist by visiting:
A physiotherapist
Physiotherapists are trained to use movement, exercise, manual therapy, and advice to help get your foot and ankle moving again. They will show you exercises to practice at home to support your recovery.
In some areas you can self-refer to an NHS physiotherapist. Otherwise, your doctor will request an appointment for you.
You can see a physiotherapist privately, though you would have to pay for your treatment. To find a registered private physiotherapist visit the Chartered Society of Physiotherapy.
An orthotist
Other Common Causes Of Foot Pain
If you have heel pain when you wake up, its definitely a sign that you should call one of our providers to be seen as soon as possible. While plantar fasciitis sometimes goes away on its own, you could have a different cause for your morning foot pain that needs attention. Some of these other causes include the following:
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