Have a bad ankle that is nagging when you walk? Is it causing you pain and you don’t understand how to treat it? The common causes for ankle pain and how to treat it all depend on what the ankle is doing and how it responds to an injury suffered.
We can help. There are many things that cause ankle pain and understanding the reasons it could be giving you problems will help in the way that you treat it. Obviously, there is discomfort in moving around when you are dealing with ankle or feet issues and therefore, it can be hard to motivate yourself to begin to heal the problem area because you either don’t want to move around on it or you feel that you can’t spend time just resting it.
So where is the happy medium?
First, let’s begin by trying to identify what the problem is and then take that information and apply it to the route in which you want to take to rehab the bad ankle.
And if the problem persists, then you can visit our offices and physical therapy clinic in Wichita, KS to talk to an expert about the pain you are experiencing.
Ankle Pain and What Could be Causing It
Any type of pain or discomfort that affects the ankle’s various parts is referred to as ankle pain. There are several causes of ankle discomfort. The most frequent causes include accidents, arthritic conditions, and everyday wear and tear. You could have discomfort or stiffness anywhere near the ankle, depending on the cause. You might not be able to put any weight on your ankle because of swelling and pain.
Rest, ice, and over-the-counter pain relievers frequently help with ankle discomfort. Medical professionals can treat arthritis and injuries. Conditions are frequently treatable without surgery. Surgery is necessary if the damage is serious, such as a shattered ankle bone, or if nonsurgical therapy is ineffective for your ankle discomfort. A physical therapy (PT) program might aid in your recovery if you have undergone surgery or sustained an ankle injury. The muscles that support your feet and ankles are strengthened through PT. Both future injuries and discomfort can be avoided with the therapy.
Many of the issues that cause ankle pain include bursitis, fractures, sprains, tendonitis, arthritis, flatfoot, gout, or infection. So, while it may seem that it is just ankle pain, should it continue to cause issues then seeing a medical expert for the next steps and identifying the issue is what is recommended.
Best Ways To Treat Ankle Pain
The RICE method is commonly used for treatment at home for ankle pain. Here are the initial steps to try to get the pain and swelling down in the first couple of days after the pain starts.
- Rest- avoid placing any weight on the foot or ankle that is hurt. Instead of exercising, try lightly moving it occasionally to prevent the region from becoming stiff.
- Ice- Apply an ice pack or frozen vegetables to the uncomfortable region for 20 minutes every two to three hours while keeping them covered in a moist cloth.
- Compression- Wrap a bandage around the sore region to apply compression. It should be secure enough to hold it in place without being too tight to impede blood flow. Put a little piece of cotton wool between your injured toe and the next one, then tape them together.
- Elevate- If your foot is swollen elevation can help swelling.
You can assist decrease swelling and improve blood flow by sometimes gently rubbing the sore spot. In the first few days, it is recommended to steer clear of hot baths, heat packs, ibuprofen, and alcohol since these can slow recovery.
Make sure your ankles and feet have enough support in your shoes. Avoid wearing sandals, flip-flops, and excessively loose shoes. When participating in sports, it’s crucial to wear the right footwear. Without the proper footwear, sports like basketball and volleyball can cause ankle problems.
Exercises To Do For Ankle Pain
- Achilles and tendon stretching- the Achilles tendon and the plantar fascia are two of the most painful places, thus this exercise is first on the list since it relieves their discomfort. Start by wrapping a towel over the ball of your foot and pulling yourself back towards your body while maintaining a straight knee. Hold each foot for 30 seconds.
- Plantar Fascia stretch- put your foot in front of the opposing knee. To feel a stretch down the bottom of your foot, hold the base of your toes and slowly draw back. Hold each time for 15–20 seconds. Three times each on the foot.
- Seated foot and heel raise- start by placing your feet firmly on the ground. Put both of your heels back on the ground after lifting them off for a brief period of time. Next, lift your toes off the ground, hold for a moment, and then lower them back to the ground. Then repeat 5 times.
- Toe bend- Put your heels on the floor and your toes in the air in front of you. Bend your toes and hold for a few seconds before relaxing. Then, raise your toes and hold for a few seconds before releasing. Repeat 5 times more.
- Deep calf stretch- stand on a step and hang your heel over the side. You might want to grab something for support. Allow your heels to fall to the floor and feel the calf muscles and Achilles tendon stretch. Hold the position for 20 seconds. Repeat three more times.
What If I Had Treatment For Ankle Pain Before And It Didn’t Work
It is quite common for us to see patients with this painful condition that have failed other treatments.
In fact, many of our most successful clients have seen poor success with other healthcare providers and eventually came to see us here on the advice of a friend or family member. Even if you have suffered for months or years, consider coming in to see us and get evaluated.
Treatment here at Bodyworx includes listening to your story regarding what has happened, evaluating anatomical structures from the toes, mid foot, ankle, calf, knee, and up into the hip.
We then educate the patient on what is going on and why it’s happening so they can understand the mechanism that may have caused the injury.
Sometimes patients walk out with 50% less pain in their foot than when they walked in. They are elated regarding the progress. We then empower you with specific things to do at home to put you in control of the pain instead of the pain controlling you.
Find Out More About Treatment For Ankle Pain
If you are struggling with ankle pain or lower leg issues, feel free to schedule a free phone consult, or contact us to arrange a free discovery visit. You can also feel free to give us a call at 316.558.8808 (We still like to talk on the phone!)
We also have many more ankle and foot pain and running related videos on our YouTube channel.
Don’t let leg or foot pain keep you from returning to what you love to do! Walking, running, and playing with the kids is still possible. You just need to know where to start!
We love to keep people in Wichita, Andover, Derby, and Maize (as well as the surrounding areas in Kansas) mobile, active, and off pain pills – let our expertise go to work for you to help you return to the activities you love.
Don’t forget, you can schedule a no-obligation (and free!) phone consult or visit us at our Wichita clinic as part of your free discovery visit. Or just give us a call at 316.558.8808.
Until next time,
Cody Barnett PT
Other Free Resources To Help Reduce Aches and Pains
Download one of our free reports – Free Back Pain Report – 9 Easy Ways To End Back Pain And Stiffness
Read Our Blog – Choosing the Right Shoes To Prevent Plantar Fasciitis
Read Our Blog – Arthritis And Cold Laser Therapy
Follow Us On Social Media – Bodyworx Physical Therapy Facebook, Bodyworx Physical Therapy YouTube
