Youre Not Getting Enough Blood Flow
Bedtime is the only time of day when you’re not moving your feet or putting any weight on them. But here’s the thing: “Joints, tendons and muscles crave movement, so a lack of that during a night of sleep will result in a feeling of stiffness the next day,” Nightingale says.
Once you begin to move, you increase the blood flow to your feet, which also heats the tissues and improves elasticity and mobility, Nightingale explains.
âThe fixâ: Get moving. “Most morning stiffness resolves after walking around for a few minutes,” Nightingale says.
What Is Best For Ankle Pain
|Rest and raise your ankle above the level of your heart when you can.||Put an ice pack wrapped in a towel on your ankle for up to 20 minutes every two to three hours.||Wear wide comfortable shoes with a low heel and soft sole.|
|Wrap a bandage or put a brace around your ankle to support it.||Use assistive tools, such as crutches or a cane to avoid putting much weight on your ankle.||Try regular gentle stretching exercises.|
|Take paracetamol for pain. Do no take ibuprofen for the first 48 hours after an injury.|
Medial Ankle Stress Fractures
A stress fracture is a small crack within a bone. Stress fractures that cause inner ankle pain are often located in the medial mallelos, the knob of bone on the inside of your ankle. Stress fractures are generally overuse injuries. They occur gradually when consistently repeated forces cause microscopic damage to a bone.
Our skeletal structure is constantly replacing itself. New bone develops and replaces older bone. But sudden trauma or constant and long-term overuse can overwhelm the bodys ability to repair and replace bone. The result? Stress fractures. Stress fractures can also result from bone defects, such as osteoporosis.
The symptoms of medial ankle stress fractures include pain that subsides during rest, swelling on the inner ankle, and visible bruising. For immediate treatment, the RICE acronym applies here as well. Rest your ankle, ice it, compress it, and elevate it until you can see your podiatrist.
Treatment of medial ankle stress fractures begins, and sometimes ends, with resting the affected ankle. To reduce or eliminate weight-bearing, crutches or a walking boot for stress fractures may be temporarily necessary. Surgical intervention to stabilize the affected bones is sometimes required.
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Schedule An Appointment For Sudden Ankle Pain Without Injury
If youre experiencing ankle pain without injury, schedule an appointment with a podiatrist. Seeking treatment can pinpoint the cause of your ankle pain and prevent further pain or possible injury. We are here to help you get back on your feet by collaborating on a treatment plan with you. Here at Arizona Foot Doctors, weve been diagnosing and treating sudden ankle pain without injury for over 35 years. Schedule your appointment online or call today!
Reasons Why You Should Never Ignore Ankle Pain
Most of us consider aches and pains a normal part of daily life. Dont get us wrong, some aches are in fact normal. But others can be indicative of a severe health problem.
Dont ignore sharp or dull ankle pain. Instead, visit Town Center Foot & Ankle. Dr. Stephen Eichelsdorfer will determine if your ankle pain is serious and help treat you.
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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:
- 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.
When To Seek Medical Attention
Its easy to dismiss ankle pain. But you shouldnt. Especially if the pain increases over time. Dont wait, seek medical attention at Town Center Foot & Ankle.
Dr. Stephen Eichelsdorfer is an expert at treating complicated foot and ankle injuries. Contact ushere to make an appointment online today.
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What Does Osteoarthritis Feel Like In The Ankle
Osteoarthritis can make your ankle feel stiff and sore. It can also cause you to have a grating or popping sensation in the joint. This pain can be felt more acutely upon waking up. Bone spurs can also form around the affected joint. These hard lumps can cause swelling. Its important to see your doctor to determine the cause of your pain.
NSAIDs and acetaminophen can be effective in easing your pain. Topical treatments can also help. You can also apply lidocaine or a salicylate to your ankle. You may also consider glucosamine or chondroitin supplements. These are not usually recommended by the NHS, but they may help with the pain.
X-rays can help diagnose your osteoarthritis. They can reveal a narrowing joint space between the bones in your ankle, bone spurs, and other changes. Your doctor may also run blood tests to rule out other types of arthritis. Surgery is also an option. It can reduce your pain and restore your mobility.
What Are The Most Common Causes Of Ankle Pain
Pain in the ankle can result from several injuries and conditions. Some of the most common injuries that cause ankle pain include:
- Bursitis: Fluid-filled sacs called bursae cushion your bones when they move. Bursitis happens when these sacs become irritated and inflamed.
- Fractures: An accident or injury can cause bones to break . Ankle fractures range from mild to severe. Broken ankles can involve bones in any part of the ankle joint. A broken ankle causes ankle swelling and pain.
- Sprains: Sprained ankles are a common cause of ankle pain. An ankle sprain happens when ligaments stretch or tear. Sprained or twisted ankles happen when the ankle rolls forcefully out of its normal position.
- Tendonitis: Irritated, inflamed tendons are a soft-tissue injury called tendonitis. Tendons connect muscles to bones. Sometimes, a tendon can tear . A torn tendon may need surgical repair.
Many diseases, disorders and conditions can also lead to ankle pain. These include:
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You Put Too Much Stress On Your Feet The Day Before
Often, the amount of soreness you feel in the morning links back to the degree of stress your feet underwent the day before.
“It’s important to think about exercise of any kind, even something as simple as walking, as a stimulus that causes fatigue,” Nightingale says.
That’s to say, if your feet are sore and stiff the day after a strenuous sweat session, you might be experiencing delayed-onset muscle soreness, which is “the mildest form of fatigue-induced micro-tearing,” Nightingale says.
When this overloading happens, your body tries to make repairs at night when your feet are at rest.
“Whether you’ve done a tough workout, ran 10 miles or have an injury like plantar fasciitis , your body is working hard while you sleep to heal,” Nightingale says.
Your body repairs these micro-tears “by laying down collagen fibers, which are stiff and rigid before they are better integrated as you move,” he explains.
In other words, the healing process itself may also contribute to achiness in your feet.
âThe fix:â If delayed-onset muscle soreness is the source of your stiffness, don’t fret. Your body typically repairs itself within 24 to 72 hours, Nightingale says.
Still, pay attention to your pain. If your morning discomfort is recurrent, it may be a sign that you’re overworking your feet, which can lead to injury.
Rare And Unusual Ankle Pain Causes
Rare and unusual causes that may lead to severe ankle pain include:
- Loss of blood supply to the bone: This can follow trauma, blood vessel blockage, or certain diseases, and causes bone damage and pain.
- Tumors: These can form in and around the ankle joint, causing pain and swelling.
Whether you’re incredibly active or spend most nights on the couch, an ankle injury can happen to anyone. If you find yourself with an ankle that’s not cooperating, it’s time to look into treatments.
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How Do I Know If My Ankle Pain Is Serious
In the early stages of an ankle injury, you should see a doctor for further evaluation. Your doctor may suggest a non-surgical treatment plan that includes non-steroidal anti-inflammatory drugs, a walking cast, and rehabilitation. A more serious ankle injury may require surgery.
Your foot and ankle provider will examine your ankle and check for pain and swelling. They may perform other tests to rule out structural injuries or fractures. A CT scan or ultrasound may show damage to the bones or soft tissues, and X-rays can reveal bone spurs or cartilage loss. A doctor may also recommend a splint to hold the bones in place and reduce pain.
Ankle pain can be caused by a variety of conditions, including minor injuries. Most people can treat a minor injury at home, but if your ankle pain persists or worsens, you should see a doctor. A fracture of the Achilles tendon, which connects the heel bone and the calf muscle, may be the cause of the pain. A fall or overstretching may cause the tendon to rupture. Certain medications, including corticosteroids, can also increase the risk of tendon rupture.
Ankle Pain At Night While Resting
Ankle pain at night while resting can be a common problem for many people. It can literally keep you awake at night. Many people who suffer from chronic pain in the ankle wake up with a lot of discomforts when they try to rest at night. The reason for this is that when youre lying down, your body weight is not being distributed evenly across the foot and leg.
This can cause significant pain in your ankles and feet if you have an injury or condition such as plantar fasciitis. If you suffer from ankle pain due to resting too much while laying down, there are some things that you can do to help ease the discomfort so that it doesnt happen again.
If you are experiencing ankle pain during the night, there is a chance that you may have fallen asleep with your foot in an unnatural position. This can cause some serious damage to the tendons and ligaments surrounding your ankles such as iliotibial band syndrome or iliotibial band friction syndrome.
If this is the case, it will be very difficult for you to find relief from these injuries without professional help.
However, if your pain only occurs when resting at night and not directly after exercise, then here are three ways that I suggest you start treating it: by applying ice packs on the affected area elevating your feet above hip level while sleeping, and taking over-the-counter anti-inflammatory medication.
Lets further dive into how you can alleviate the pain in your ankle while sleeping at night.
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What Can Cause Ankle Pain Without Injury
Ankle pain can be caused by a stress fracture in the ankle bone or a partial tear in the ankle ligament. It can also be caused by a traumatic injury that causes damage to the cells in the ankle joint. The body needs to produce swelling in order to allow immune cells to enter the injured area and clean the area.
In some cases, ankle pain is accompanied by a fever and symptoms of infection. A doctor may prescribe antibiotics and a walking cast to alleviate symptoms. Some ankle pain is related to a more serious condition, such as arthritis. A visit to a podiatrist will help determine the cause and ensure that treatment is right for you.
Ankle pain in the morning without obvious injury may be caused by a fracture or a sprain. An autoimmune disease, such as rheumatoid arthritis, can also cause ankle pain. The disease affects the synovium, the protective membrane in the joints, causing severe inflammation and pain. Lastly, a condition called gout can cause the presence of crystals in the joint and is also painful.
If The Pain Is Severe The Person Should See A Doctor
People with ankle pain in the morning should seek medical advice if they feel weak or uncomfortable. When this situation occurs the person should seek out a professional who can provide accurate medical advice.
Another explanation for the pain in the morning is the overuse of the ankle for prolonged periods. There is a tendency for the nerves in the ankle to become inflamed. This may also be caused by tightness in the ligaments around the ankle or around the ankles which is known as ankle dorsiflexion syndrome. In addition the person can also develop pain or achy muscles when the ankles are held close together in a pair of shoes.
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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.
Have Ankle Pain At Night Here Are Some Possible Causes
When most people feel pain in their ankle, they most likely suspect an ankle sprain. This assumption isnt entirely without merit. After all, one medical study reports there were more than 3.1 million ankle sprains in the U.S. between 2002 and 2006. However, there are several other issues that could be the cause of your nighttime ankle pain.
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When Ankle Pain May Mean Arthritis
Many forms of arthritis and related conditions can cause pain, stiffness and swelling in the ankles.
If you are experiencing pain, swelling and stiffness in the ankles, you may have one of the following types of arthritis or related conditions.
Osteoarthritis is the most common form of arthritis. Also known as wear and tear arthritis, OA is a chronic condition caused by the breakdown of the cartilage, which cushions the ends of the bones where they meet to form joints. This breakdown causes the bones to rub together, causing stiffness, pain and loss of joint movement. In ankle OA, its common to have joint pain where the ankle and shinbone meet.
Rheumatoid arthritis is a chronic inflammatory disease that occurs when the bodys immune system which normally protects us from infection mistakenly attacks joints. The result can be pain, swelling, inflammation and loss of function. In about 90 percent of people with rheumatoid arthritis, the joints of the feet and ankles are often affected. RA usually affects the same joint on both sides of the body .
Reactive arthritis is a form of arthritis that often occurs following an infection of the genital, urinary or gastrointestinal system. The knees, ankles and joints of the feet are often the first to be affected. Reactive arthritis can also cause inflammation of the Achilles tendon at the back of the ankle.
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.
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Treating With Ice Or Heat
Heat or ice can be beneficial in the management of musculoskeletal pain.
Ice is most beneficial if your ankle problem is related to an injury. You can try heat to help your pain levels if theres no swelling and your symptoms are not related to a recent injury.
Never place ice or heat directly on your skin. Use a barrier, like a towel, to protect your skin from a burn.
How long you use ice as a treatment can vary. However, you should generally apply heat or ice for up to 15 minutes. You should also leave a few hours between treatments.
You should stop treating the area with ice or heat and seek advice from a medical professional if you notice an increase in redness, discolouration or blistering of the skin.
If you have any issues with circulation or sensation, you shouldnt use ice or heat as a treatment for ankle pain.