Sunday, December 3, 2023

How To Stop Your Ankle From Hurting

Can I Go Back To Sports

Simplest Ways To Stop Ankle Swelling & Pain

If you have an ankle sprain, you’ll probably need to take some time off from sports and other strenuous physical activities. Make sure your sprained ankle is completely healed first.

You can go back when:

  • The swelling goes down.
  • The sport does not cause pain.
  • The doctor says it’s OK.
  • You can bear weight without a limp.
  • You have your full range of motion.
  • Your strength returns to normal.

How Do I Stretch My Ankle After A Sprain

After the initial pain and swelling from your ankle sprain have subsided and you can tolerate weight on your foot, you can begin stretching exercises in stages. The goal of these exercises is to restore your ankles range of motion.

Once ankle range of motion has been almost or completely restored, you must strengthen your ankle. Along with strengthening, you should work toward a feeling of stability and comfort in your ankle, which foot and ankle ankle orthopaedic specialists call proprioception.

Perform the following home exercises twice a day to stretch your ankle. If you experience any pain or other problems, consult with your foot and ankle orthopaedic surgeon.

What Can I Do To Relieve Ankle Pain

Most ankle pain gets better with rest, ice and over-the-counter pain medication. Follow your providers instructions for at-home treatments for ankle pain. Your provider may recommend the RICE method . If pain is severe or your ankle still hurts after a few days of at-home care, see your provider.

The most common home treatments for ankle pain are:

  • Rest: If youve had an injury such as a sprain, you should stay off your feet for a while. Talk to your provider about how long you should rest. Crutches or a walking boot can help you get around without putting weight on your ankle.
  • Ice: To reduce swelling, apply ice or a cold compress to the area for 15 to 20 minutes every few hours.
  • Compression: Ask your provider about wrapping an elastic bandage around your ankle to reduce inflammation. Be careful not to wrap it too tight.
  • Elevation: Resting with your ankle elevated above your heart reduces swelling. You can also try to sleep with your foot elevated at night.
  • Over-the-counter pain medication: Nonsteroidal anti-inflammatory drugs can relieve pain and reduce swelling. Talk to your provider before taking any medication.
  • Supportive footwear: Make sure your shoes provide adequate support for your feet and ankles. Avoid flip-flops, sandals and shoes that are too loose. Its especially important to wear proper footwear when playing sports. Activities such as basketball and volleyball can lead to ankle injuries, especially without the right footwear.

Also Check: What Can I Use For Athlete’s Foot

Tools To Use For Ankle Pain

If you are experiencing ankle pain that worsens when you walk, there are plenty of at-home tools that can be used to minimize that discomfort. Immediately upon feeling any pain sensations, Dr. Garras recommends applying ice to the affected area to reduce inflammation. He recommends applying ice for 20 minutes and then taking a break for 20 minutes before reapplying. Make sure that the ice is wrapped in a towel so its not directly touching the skin, he adds.

Over-the-counter anti-inflammatories like Tylenol, Motrin or Aleve are also helpful when used in short durations and in small quantities, according to Dr. Garras. These medications help reduce inflammation and pain which could hasten your recovery.

After a day or two on these over-the-counter drugs, if the pain continues, you should arrange for a consultation with an orthopedic surgeon who specializes in foot and ankle injuries, he says.

Compression garments, such as compression socks, can also help by reducing the swelling around the ankle caused by inflammation. But they may not be right in every situation.

They have also been shown to increase the ankles ability to determine where it is in space and therefore its ability to react in the event of a sprain or twist, adds Dr. Garras.

Anybody Know How To Make My Ankles Stop Hurting

How To Stop Foot Pain While Working

Okay I play soccer as a striker. Im pretty good but I kinda have a problem. My ankles are killing me. I mean I can run on them just fine but if I stop running they hurt like heck! Its not like it so bad I cant play, but it is taking a toll on how fast I can run and my reaction time like quick turns and stuff like that. I either have a game or practice every day so I dont really have a chance to rest my ankles. And whats worse is now if I dont run my ankles hurt 2x more than if I had practice the day before. I was wondering if anybody knows what I can do to make my ankles hurt a little less. Thanks!

  • Anonymous

    Verified answer

    GET ICE! Anytime you can just get ice on them, and sit a couple practices out. And for games you should tape them up, I have had a ligament sprain in my ankle recently and that all helped me.

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    Home Remedies For Ankle Pain

    You can take care of a mild ankle injury at home. The home remedies that help alleviate ankle paininclude the RICE method and over-the-counter pain relievers.

    RICE MethodThis helpful treatment for ankle pain is an acronym that stands for rest, ice, compression, and elevation:

    • Rest -When ankle pain occurs, take a break and rest the area. You may also avoid certain activities that stress your ankles to prevent more pain and swelling.
    • Ice Use an ice pack wrapped in fabric, or take an ice slush bath when the pain occurs. When using an ice pack, apply it to your hurting ankle for 15 to 20 minutes, and repeat every two to three hours during the day.
    • Compression Wrap your ankle with an elastic bandage to help stop the swelling.
    • Elevation Place your ankle at a level above your heart, as this may also help reduce the swelling. Elevation works because gravity helps to drain the excess fluids from the ankle toward the heart in the circulatory and lymphatic system.

    Over-the-Counter MedicationYou can also take over-the-counter medicine to help relieve mild to moderate ankle pain. If your pain persists, it is in your best interest to see a doctor for more in-depth treatment.

    Ankle Pain PreventionWarming up before you play sports or exercise can help prevent ankle pain, as it prepares your body for physical activity. It works by increasing blood flow to your muscles and loosening the muscle tissue by increasing your body temperature.

    How Will My Provider Determine The Cause Of Ankle Pain

    Your provider will examine your ankle and foot. Providers check for swelling, pain and bruising. Testing depends on the location of the pain and whether youve recently had an injury. Your provider may order an imaging test such as an X-ray, CT or MRI scan. These tests create images of bones and soft tissues so your provider can check for damage.

    If your provider thinks you have an infection, you may need a biopsy. Your provider removes a sample of tissue and sends it to a lab to check for bacteria.

    Recommended Reading: Plano Orthopedic Sports Medicine Center

    Causes Of Ankle Popping And Clicking

    Home / News / Causes of Ankle Popping and Clicking

    No matter your age, you might have heard a crackle or pop in your joints when sitting down, standing up or simply walking. Luckily most popping cases are not detrimental to your physical health. However, if left untreated, they could cause mobility complications.

    Medically, popping in your joints is known as crepitus. If youre experiencing a bout of crepitus, it could be from overworking your joints through exercise or stiffness in the joints after a long period of inactivity. While these causes may sound contradictory, its how our bodies adapt to certain stimuli or lack thereof.

    At the Orthopedic Institute of Pennsylvania, we can treat foot and ankle pain. Learn more about our services below.

    Oral Or Topical Pain Medications

    Fix Ankle Pain in 30 SECONDS With a Butter Knife

    Nonsteroidal anti-inflammatory drugs can effectively relieve pain and reduce swelling. Painkillers such as paracetamol and ibuprofen will help, but its still best to talk to your doctor before taking any medication. Remember to stick to the recommended dose.

    On the other hand, creams or gels with menthol, camphor, and eucalyptus are safe ways to relieve pain. You can apply them periodically throughout the day. Depending on your condition, your doctor may prescribe more potent oral or topical medication.

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    What Causes Ankle Injuries

    An ankle injury occurs when the ankle joint is twisted too far out of its normal position. Most ankle injuries occur either during sports activities or while walking on an uneven surface that forces the foot and ankle into an unnatural position. The unnatural position of the ankle in high-heeled shoes or walking in unstable, loose-fitting clogs or sandals is also a factor that may contribute to ankle injuries. In addition to wearing faulty footwear, an ankle injury can happen as a result of:

    • Tripping or falling
    • Landing awkwardly after a jump
    • Walking or running on uneven surfaces
    • A sudden impact such as a car crash
    • Twisting or rotating the ankle
    • Rolling the ankle

    Chronic Lateral Ankle Pain

    There are many possible causes for ongoing pain on the outside of your ankle. Itâs most likely because a ligament didnât heal properly after a sprain and remains weak. This makes the entire joint less stable and leads to more injury and pain. Treatment depends on the cause. It will likely involve rest and special exercises to strengthen weak tissues.

    Also Check: Back Of The Ankle Pain

    How Are Foot Or Ankle Problems Diagnosed

    A healthcare professional will usually make their diagnosis after examining your feet. They will look for signs of swelling and any structural changes that could be causing the pain. You may also be asked to walk about, to see whether the problem affects your movement and posture.

    Most of the time they can make a diagnosis without scans, x-rays or blood tests, unless they think your pain is being caused by a condition, such as arthritis.

    How Long Does It Take For A Broken Fibula To Stop Hurting

    146 best images about Cankles &  Ankles on Pinterest

    It might take up to 12â16 weeks to fully heal from an injury. X-rays will be used by your doctor to assess how well your fracture is healing. They’ll also check to see whether they can remove the screws, if you have them.

    Fibulas are small bones located in the leg that connect the femur to the tibia . They are usually very thin and look like ribs inside the bone. In addition to connecting the thigh to the shin, the fibula helps support the weight of the body when standing up or sitting down. It also acts as a counterbalance to the weight of the head when lifting the foot off the ground. The fibula is often injured along with the ankle when dealing with fractures of the lower leg/foot.

    The pain caused by a fractured fibula depends on the location of the break. Smaller breaks may not cause any pain at all, while larger ones may cause a lot of pain when walking or standing. Muscle spasms or tears can also occur because of the injury. The pain typically starts immediately after the injury and may last for several days or longer.

    Fractures of the fibula can be treated using a variety of methods. Casting, which involves wrapping the leg in elastic bandages, is the simplest method.

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    Other Severe Ankle Pain Causes

    Other conditions can eventually lead to severe ankle pain.

    • Ankle impingement: This involves a bony growth at the front of the ankle bone where it meets the shinbone. It restricts the ankles range of motion and causes pain.
    • Metabolic disorders: This may involve a buildup of mineral crystals within the joints, often in the big toe or the ankle. This causes intense pain and some swelling. The buildup may be caused by either uric acid crystals in people with gout or calcium pyrophosphate dihydrate crystals in those with pseudogout.

    How Can I Relieve Foot And Ankle Pain

    Listed below are helpful exercises that will loosen the muscles and tendons of your ankle and encourage pain-free mobility. Aim to complete each exercise at least three times each day. Increasing the repetition of the exercises encourages faster recovery.

  • Seated foot and heel raise
  • Big toe lift and hold
  • Plantar fascia stretch
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    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 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.


    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:


    Clawed, mallet, retracted and hammer toes


    What Can I Do At Home As A Remedy For Ankle Pain

    How to Get Rid of Ankle Pain at Home

    As soon as you notice ankle pain, or have an injury that strains your ankle, take preventative measures to help alleviate any lasting pain or swelling. That way you can get back on your feet as soon as possible.

    To bring balance and remedy your ankle, just remember RICE Rest, Ice, Compress and Elevate a simple and established at-home method for ankle pain relief and recovery.

    • Rest to protect your ankles and be sure to stop any activity that causes further agitation.
    • Ice to reduce pain and swelling, using a cold pack at 10 to 20-minute intervals.
    • Compress to decrease swelling, wrapping a bandage around your ankle.
    • Elevate to alleviate pain and swelling, lifting your foot and applying an ice pack.

    As soon as your ankles soreness and pain subside, make sure to stretch daily before attempting to return to normal activities and exercises.

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    How Long Does It Take For A Broken Ankle To Stop Hurting

    Your doctor used non-surgical methods to repair a broken bone. The discomfort from the bone should go away virtually soon following the operation. However, you may experience some pain for 2 to 3 weeks and minor pain for up to 6 weeks following surgery. During this time, your doctor will give you medications to reduce your pain and speed up your recovery.

    After surgery, you must use crutches or a walker for stability until the bone has healed. You can expect to be in a cast for about three months. Recovery takes much longer if you do not get proper care after surgery.

    You should not drive a car with a fractured ankle until told otherwise by your doctor. This is because more damage can be done to the joint as it heals. Also, the fracture may reoccur if you are not careful with exercise guidelines while recovering.

    Ankle Pain: Sprains And Injuries

    A sprained ankle is one of the most common causes of a sore ankle. Its caused by damage to the ligaments in the ankle which causes them to partially or fully tear as a result of sudden stretching.

    This type of accident generally occurs through twisting the ankle during sports or by stepping on a slippery or uneven surface. If you sprain your ankle, youll know right away because its painful and its usually accompanied by a popping sound.

    Furthermore, the area swells due to injured blood vessels, and its hard to move your ankle. The injury can also take place in both the inner and outer areas of the ankle joint.

    Ankle Tendinitis

    Another cause of ankle pain is tendonitis, which is inflammation of the tendon it can also affect the Achilles tendon, peroneal tendon, or posterior tibial tendon. This kind of injury is usually a result of running or other inflammatory illnesses like reactive arthritis or rheumatoid arthritis.

    However, no matter what causes the ankle tendonitis, it produces ankle pain when walking, swelling, and soreness.

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    How To Get Rid Of Ankle Pain From Work Boots

    Work is very essential for ones living.

    And much more essential is ones safety and protection.

    In my articles, I always tend to keep our readers updated regarding the safety measures, ought to be taken by construction workers and people working around heavy equipment.

    Getting up every morning, putting on their proper safety gears like hard hats, goggles, safety vests, work-boots etc. and then proceeding to their respective working places, is a workers daily routine.

    Most often, we come across situations, where these workers suffer from various pains and injuries because of their work gears. Wearing your safety boots for long hours can, sometimes, give you acute ankle pain.

    What should be done then?

    You cannot sit at home holding your ankle. It wont be wise enough.


    Okay! Dont panic. I have solution to that.

    In this article, let me jot down some remedies for your ankle pain, which will certainly help you out.

    Typical 8-10 long hours of work shift, at construction sites, standing around heavy equipment and uneven surfaces, can result into severe ankle pain. But this can be avoided and at the same time cured with the help of weight-loss, proper medicines, exercises and by inserting insoles in your work-boots.

    As you scroll downwards, you will be updated in detail.

    See also: Best Work Boots for Ankle Support

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