Mostly caused by an injury, sprain, or arthritis, ankle pain is pretty common and, depending on the intensity of your pain, it can severely affect your daily activities. But, if you treat the problem early on, you can get relief from the pain and keep focused on getting your foot back in shape.
One of the most common reasons for ankle pain is an ankle sprain. A sprain is caused when your ligaments tear. There are several other reasons also that can lead to ankle pain like gout, arthritis, sciatica, or infection in the joint.
The first thing you need to do when it comes to treating your ankle pain is to see a doctor. Your doctor can run tests to figure out what the problem is. Resting your foot is important because it allows your body to heal and it can also help to increase the effectiveness of the treatments. Make sure that you also give your feet a thorough cleaning so that the inflammation doesn’t make itself worse.
As you are healing, you can begin to use some of the other methods of pain relief that are available. However, if you are experiencing severe pain or persistent pain despite these tips, please visit experts like Footsure Podiatry, your local podiatrist, or a physical therapist to get your ankle checked out and be sure there is not something more severe going on.
Below are some effective tips to help reduce ankle pain at home:
Compression
Compression provides pain relief and prevents fluid from collecting in the ankles, thus preventing swelling. You can either use an elastic bandage like an ACE bandage to wrap around your ankles or opt for compression socks.
Compression socks come in heavy, medium, and light weights. When buying compression socks, make sure to find a size that fits you well. It shouldn’t be too tight as that can lead to numbness or overly restrict blood circulation.
You can also opt for compression shoes. These orthopedic shoes have been designed specifically to reduce or eliminate foot pain. The sole of the shoes is shock-absorbing and conformable, making it very comfortable for the wearer. The elastic orthotic heel support provides arch support and compression for an ankle sprain, fractured toes, and pulled tendons. It is recommended that you wear them for at least an hour at a time three times a day while you work on your ankle healing.
Ice Treatments
Ice treatments are commonly used for injuries like ankle pains and sprains. Since ice packs are very effective in reducing the swelling around the injured areas, they are used widely for ankle pain. Ice packs also help reduce the bleeding in the tissues and also help reduce muscle spasm.
Using icepacks within the first 48 hours of the injury will help reduce the swelling considerably and also reduce the pain. Ice packs can also be used for chronic conditions. However, it’s important to note that your ankle injury should never be iced before an activity.
Ice packs for the ankles are among the most effective and least invasive treatments available. Using ice packs can help reduce inflammation, and reducing inflammation around an injured joint will relieve the pain. Ice packs can also be applied for mild to moderate cases, including overuse conditions in athletes.
There are many ways you can begin using ice to treat your ankle pain. You may want to visit your doctor first. They may recommend that you use an ice pack on your ankle whenever possible. This will be done for a minimum of four to five days. When you have been prescribed an ice pack, it is important to follow the directions precisely to avoid over-icing an area and damaging the nerves. Always check with your doctor before using any ice treatment for back pain or anything else.
Use Elevation
Elevation for ankle pain is a method of reducing pain and stiffness in the ankle. The best thing about this is that it can be done anytime, anywhere. It is not only safe to use but it is also free. You don’t have to spend money on a doctor’s visit or to buy expensive medical equipment. Elevating your ankle is the easiest way to ease the pain without using any medical device.
There are many different ways to elevate your ankle. Ideally, you’d be lifting your injured ankle up above your heart, but that isn’t really convenient for most day-to-day activities, so elevating it into at least a fully horizontal position will still help with swelling. You can raise your ankle from an elevated surface like a table. You can also just hold onto something while you are sitting and elevate your ankle in an up and down motion. If you have trouble raising your ankle, then you can make a splint by placing a blanket or towel under your knee so that you can elevate your ankle in this way. There are also plenty of ankle brace models that are designed to help you do the same thing as elevating your ankle. Keeping your foot raised on a platform when you have ankle pain can help reduce the swelling and pain.
Rest
One of the simplest—and best—ways to heal your ankle pain quickly and effectively is to avoid putting much weight on your ankles. In the initial days of your injury, try to do as little as possible and use crutches to walk. This will help you avoid unnecessary strain on your ankles. Sufficient rest will help protect the injured area and avoid any further damage. The body will heal itself when it has had enough rest.
You can also consult a doctor if you have an extremely low threshold for pain. If you are unable to rest for ankle pain because you simply cannot afford it, then you should consult a physical therapist as well. A physical therapist will help you determine the type of rest you need for the pain. If you have an acute problem, then they may prescribe cortisone injections. If you are dealing with chronic pain, then the goal is to try to restore mobility to the joint, which may be accomplished with a program of exercises and stretches.
Resting helps the body to recover and heal itself. If you have a problem with your ankle the therapist may suggest rest for ankle pain. This can help with the long-term condition and give you the chance to rest, and also get to the root cause of the pain.
Regular Exercise
When you have ankle pain, sitting or standing for too long can cause discomfort and swelling. Rehabilitation exercises are necessary to ensure that your ankle heals optimally.
If your pain is caused by some type of overuse or stress on one of your ankles, you need to start getting plenty of exercises and rest to relieve your symptoms. However, if your pain is caused by a specific injury, you may have to start with a lower amount of activity and gradually increase it until the pain goes away. Adding stretching exercises to your daily routine can help you maintain a good range of motion in your joints.
If you are unsure about the best way to proceed, there is a lot of advice available for those suffering from this condition and other forms of ankle pain. Many medical professionals will have several patients with the same type of problem and can give you valuable advice. If you think you are experiencing a problem with your ankle, talk to your doctor to see what the best course of action is.
Take Magnesium Supplements
Magnesium is a mineral that is known to be effective in reducing water retention and pain. Low magnesium intake may lead to the development of osteoarthritis and inflammation. Taking 200–400 mg of magnesium with your daily nutritional plan can help you relieve ankle pain and swelling.
However, it’s best to go to see your doctor before you start taking any type of magnesium supplement for ankle pain. This is especially important for those with kidney and heart conditions as magnesium supplements should be avoided if you’re suffering from a heart or kidney condition. A doctor will ensure that you are doing the right thing for your needs. They may be able to suggest a different supplement that will help to speed up the healing process.
Conclusion
If you are looking for ways to relieve ankle pain, you should start by taking a look at your medical history. You may have an injury that is causing the pain in the first place, or arthritis may be present. Topical pain killers can also be used for temporary pain relief and can help with arthritis pain as well.
If you are experiencing pain in your ankle you should seek treatment as soon as possible. In the meanwhile, you can treat your ankle pain with simple and effective methods like ice treatment, uses of compression, and use of elevation. One of the most effective ways to treat ankle pain is to give your feet ample rest time. When there’s not much load on your feet, they will heal faster.
Regular exercise and stretches are also essential to relieve ankle pain and strengthen your ankles to avoid further injuries. You may also take magnesium supplements to prevent swelling and pain. However, make sure to consult your doctor immediately for your ankle pain so that you can get an optimal diagnosis and effective treatment.
