Common Causes Of Ankle Pain And 4 Simple Ways To Relieve It

We all know the feeling of waking up to throbbing ankle pain and wondering what could have caused it – whether it be an old sports injury or something new.

Ankle pain can be annoying and limit mobility, so determining the root cause is essential for finding lasting relief.

Understanding how your daily habits or lifestyle may contribute to ankle discomfort can help us recognize patterns or warning signs we should look out for to prevent further issues.

In this blog post, we will discuss some common causes of ankle pain and provide 4 simple yet effective ways that you can naturally support your healing journey without the need for medication!

Common Causes Of Ankle Pain

Among ankle injuries, ankle sprains are one of the most common causes of ankle pain.

Sprains typically occur when the ligaments around the ankle joint become stretched or torn due to a sudden twisting motion or a rough landing after jumping.

Osteoarthritis may also be the root cause in some cases, particularly those involving older individuals, as this condition causes degeneration of the protective cartilage surrounding the ankle joint.

#1 Use Ice

If you’ve been dealing with ankle pain, ice may be the answer to some much-needed pain relief.

Applying an ice pack for 10 to 20 minutes a few times a day can provide great relief from both ankle swelling and discomfort.

You should take care not to apply the ice directly against your ankle, though — use a thin cloth or towel as a barrier between the two.

#2 Perform Gentle Exercises

If you’re experiencing ankle pain, it can be difficult to know how to move forward.

Fortunately, there are gentle exercises that can help bring relief from ankle discomfort and aid in recovery.

While many of us may think of rest as the only way to treat ankle pain, mild physical movement can actually encourage healing.

Exercises like ankle circles, calf stretches, and heel raises can help release tightness and pain while restoring strength and mobility.

#3 Supportive Shoes

Wearing the right shoes can make a world of difference.

Supportive shoes that provide arch and ankle support can help reduce the pain and discomfort associated with ankle injuries.

They also help to keep your ankle joints secure when exercising or engaging in activities that involve jumping and pivoting, reducing joint strain and further ankle injury.

When shopping for supportive shoes, make sure that the back is higher than the front of the ankle so that it can provide greater ankle stability with every step.

#4 Raise The Ankle To Prevent Swelling

Ankle pain can be a nuisance and even limit mobility.

An effective preventative strategy for ankle pain is to raise the ankle when lying or sitting.

This simple practice can help reduce swelling and inhibit discomfort in ankle joints that are frequently used.

In addition, raising your ankle may also reduce inflammation that leads to chronic ankle aches and improve overall ankle performance.

With some discipline, this self-care habit may help avoid painful episodes in the future and help you stay active longer.

Want To Speak To A Physical Therapist About Your Ankle Pain?

At Impact Wellness we offer a Free Foot Pain Discovery Session in our Siouxland clinics (Sioux City and Akron) where you can ask our expert physical therapists the questions you have and discuss the best treatment options for you with a view to getting you back to enjoying your life without ankle pain.

Alternatively, we offer a Free Telephone Consultation where you can speak to a member of the team from the comfort of your own home.

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Other Free Resources To Help Reduce Your Pain

Read Our Blog – 3 Common Causes Of Foot Pain And How To Prevent It

Read Our Blog – What Is The Best Treatment For Arthritis In The Lower Back?

Proudly voted #1 for Physical Therapy at the Siouxland’s Choice Awards (2022) and proud Physical Therapy and Recovery Session provider to the Sioux City Bandits.

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Keith Roed

PT, DPT, CMPT, Astym Cert. at Impact Physical Therapy and Wellness LLC

Dr. Keith Roed received his Bachelor’s Degree in Health Promotion from South Dakota State University in Brookings, SD in 2007. He then earned his Doctor of Physical Therapy Degree in 2011 from Des Moines University-Osteopathic Medical Center. He has completed extensive post-graduate course work in orthopedic manual therapy, becoming a Certified Manual Physical Therapist (CMPT) in 2014 through the Institute of Manipulative Physiotherapy and Clinical Training (I.M.P.A.C.T.). He has been an Astym Certified Physical Therapist since 2014, which has aided him in helping many people overcome chronic pain conditions and movement deficiencies since 2014. Dr. Keith is also certified in Functional Movement Screens (FMS), which is a tool used to identify asymmetries which result in functional movement deficiencies.

Dr. Keith’s background includes working extensively with foot and ankle issues as well as hip, knee, lower back , hand/wrist, elbow, shoulder and neck pain—including the treatment of acute and chronic headaches. He also works with athletic injuries and those who have chronic or lingering pain, even for years. He takes pride in being able to get positive outcomes with very difficult cases where other treatments or options have failed. He has treated individuals at all ages and skill levels from adolescents to elderly, weekend warriors to college and professional athletes—all with the purpose and goal to return them to their sport or activity that they love.