Podiatrist Tips On How To Stop Getting Ankle Pain?
The ankle joint carries a great amount of the body’s weight. The strength and health of this joint are key to daily activities and general comfort. Whether you hurt your ankle, a ligament, a bone, or both, the pain will prevent you from doing your normal activities.
Here are some of the common causes of ankle pain that you should be aware of:
- Sprain: This is usually caused by a bump or knock to the ankle. An injury to a ligament in the ankle will typically result in slight pain but will eventually heal over time. It can be acute, which means that you’ll have pain right away after an injury and the recovery can take quite a bit of time. This type of injury can severely limit your movement and is generally the most common cause of ankle pain.
- Fracture: The bones in the ankle have been growing in tandem for centuries and, sometimes, the bones of the foot can get too crowded together, causing a fracture. This injury is extremely painful and often requires surgery to fix the injury.
If you break a bone in the foot, you’ll notice swelling, tenderness, and a clicking sound in the foot. The more common fractures in the ankle include the fractured ankle, dislocated ankle, ligament sprains, and plantar fasciitis. In these cases, you’ll need to see a podiatrist so that the appropriate treatment can be used.
- Arthritis: Inflammation of the joint can be so severe that it causes knee and ankle pain.
Now that you know the possible causes of ankle pain, take a look at the following tips from a licensed Sunshine Coast podiatrist to stop getting ankle pain.
1. Warm-Up Before Exercise Or Sports
You can warm up your muscles by stretching or slowly jog for a few minutes before the actual training or exercise.
2. Muscle Conditioning
Always keep in mind that any activity should entail gradual gearing up. This means that you need to spend time on one activity and increase it gradually to build mobility, endurance, and muscle strength.
3. Elevate Your Feet
One thing that you can do to prevent ankle pain is by elevating your feet to put less pressure and stress on the ankle. You should do this a couple of times every day. You can also do this if you’re lying down.
4. Choose The Right Shoes For Your Foot Type
A podiatrist highly recommends choosing the right shoes according to your foot type. For people with low arches or pronated feet, their shoes should have adequate front and arch support. Make sure to have a stable heel and shoe counter to maintain gait and balance.
On the other hand, a high-arched foot or stiff foot should have more cushioning or a softer platform. A pair of cross-training shoes is a good choice but it’s better to use specific shoes designed for your sport.
5. Know When To Replace Your Shoes
When you notice the tread starting to wear out or when the heels begin to wear down, it’s advisable to replace old shoes. For runners, shoes must be replaced every six months, but this is more often if you’re an avid runner.
6. Only Step Or Run On Even Surfaces
Avoid running or walking on hills or rocky terrains. Holes, roots, and tree stumps are potential problems if you’re trail running. Choose a good surface and check the trail you need to eventually run on to familiarize yourself.
7. Wear Compression Socks
When it comes to preventing ankle pain, compression is one of the most commonly used methods. Compression and weight-bearing exercises allow the ligaments that are attached to your bones to move more freely, preventing pressure and friction on the ligaments.
8. Listen To Your Body
One of the best things that you can do to prevent ankle pain is knowing when to stop the activity. Resting your feet can be done at bedtime or by taking a warm bath or a nice warm shower.
9. Prevent Recurrent Injuries
If you already suffered from ankle injuries, use ankle support or braces to prevent another episode of ankle pain or injury.
Conclusion
Podiatrists can help you understand what your problems are and how to solve them, helping you figure out what type of treatment you need to deal with your pain and what you should do about it. For specialized advice and advanced techniques, consider seeking professional ankle pain treatment from experts who can address the root cause and provide lasting relief.
Your doctor may suggest gradually increasing your activity, wearing the right type of shoes, wearing compression socks, and resting your feet to prevent ankle pain.
