The most common causes include injury, arthritis and normal wear and tear. Depending on the cause, you may feel pain or stiffness anywhere around the ankle. Your ankle may also swell, and you may not be able to put any weight on it. Usually, ankle pain gets better with rest, ice and over-the-counter pain medications.
In this post
How do I stop my ankles from hurting when I walk?
Self-care
- Rest. Keep weight off your ankle as much as possible.
- Ice. Place an ice pack or bag of frozen peas on your ankle for 15 to 20 minutes three times a day.
- Compression. Use a compression bandage to reduce swelling.
- Elevation.
- Over-the-counter pain medications.
What causes ankle pain without injury?
It can develop as a result of injury, but overuse and stress on the ankle are also possible causes. Arthritis and gout may be responsible in some cases. Even a poorly fitting pair of shoes might cause those sacs to get inflamed and cause pain.
What are the signs of arthritis in your ankles?
Symptoms of foot and ankle arthritis often include:
- Tenderness when you touch the joint.
- Pain when you move it.
- Trouble moving, walking, or putting weight on it.
- Joint stiffness, warmth, or swelling.
- More pain and swelling after you rest, such as sitting or sleeping.
What exercise is good for ankle pain?
Ankle Rotations
Raise your foot about 20 inches off the floor. Then with your toe upward, rotate the foot to the left and then back to the right. Hold for 10 seconds then return to starting position. Repeat 20 times for each leg.
What are sore ankles a symptom of?
The most common causes include injury, arthritis and normal wear and tear. Depending on the cause, you may feel pain or stiffness anywhere around the ankle. Your ankle may also swell, and you may not be able to put any weight on it. Usually, ankle pain gets better with rest, ice and over-the-counter pain medications.
How do I know if my ankle pain is serious?
See a GP if:
- ankle pain is stopping you doing normal activities.
- the pain is getting worse or keeps coming back.
- the pain has not improved after treating it at home for 2 weeks.
- you have any tingling or loss of sensation in your foot.
- you have diabetes and foot pain – foot problems can be more serious if you have diabetes.
How can I strengthen my ankles?
Sitting in a chair, raise your foot off the floor, and place a resistance band under the ball of your foot, holding the ends of the band with your hands. Slowly flex your ankle down as far as you can. Then slowly return your foot back to the starting position. Repeat 10 times on each foot.
Does ankle arthritis go away?
Ankle arthritis doesn’t have a cure. But many treatments are available that may help relieve pain and improve function.
At what age does arthritis usually start?
It most commonly starts among people between the ages of 40 and 60. It’s more common in women than men. There are drugs that can slow down an over-active immune system and therefore reduce the pain and swelling in joints.
Is walking good for ankle arthritis?
Walking is recommended for people with arthritis as it’s low impact, helps to keep the joints flexible, helps bone health and reduces the risk of osteoporosis.
Why does my ankle hurt but there is no swelling?
What’s causing my ankle to hurt if there’s no swelling? The answer is that you likely have a high ankle sprain, which tends to make your ankle hurt but not cause swelling. High ankle sprains are also called syndesmotic ankle injuries.
What is the fastest way to heal a sore ankle?
RICE
- Rest. Resting the ankle is key for healing, and wearing a brace can help stabilize the injured area.
- Ice. Using an ice pack may reduce blood flow to the injury and help ease pain and swelling.
- Compression. Compression helps stabilize the injured joint and may reduce swelling.
- Elevation.
Can diabetes cause ankle pain?
Also called neuropathic arthropathy, this condition is seen in the feet and ankles in people with diabetes. Nerve damage in the feet is common in diabetes, which may lead to Charcot’s joint.
Is my ankle pain gout?
The main symptom of gout in the ankle is pain and discomfort in the surrounding area. Keep in mind that gout is often unpredictable, regardless of the joint it’s affecting. You might go weeks or even months without any symptoms, only to wake up with a burning pain in your ankle.
Who should I see for ankle pain?
If you have any issues that involve the foot and or ankle—a sports injury, arthritis/joint pain, skin problems, etc. —a visit to the podiatrist is your best bet. A podiatrist is a specialist who manages and treats almost all symptoms that involve the ankle and/or the foot.
When should I get an xray on my ankle?
It’s time to get an X-ray if your child has any of the following symptoms: Tenderness over the bony prominence on either side of the ankle, particularly if it’s in the back. Inability to bear any weight for four steps (limping counts as weight-bearing).
What helps arthritis in ankle?
Non-surgical methods to treat foot and ankle arthritis include:
- Weight control.
- Custom-made shoes or orthotics.
- Inserts that support the ankle and foot.
- Bracing for joint support.
- Using a cane or walker to take stress off the affected joint.
- Physical therapy.
- Anti-inflammatory drugs to reduce swelling in the joints.
Does walking strengthen ankle?
If you can walk up and down hills you increase cardio and will help build stronger muscles in your ankles, legs and feet giving you more stability throughout your everyday life. Walking also helps maintain your bone density.
What does it mean when your ankles give out?
Repeated episodes of “giving out” is a condition called chronic ankle instability. Most frequently, this is a result of incomplete recovery from an acute ankle sprain that leaves the ankle with weakness and impaired postural control.
How do you help a weak ankle?
Let’s talk about some of the most effective ways to strengthen weak ankles and consequently prevent ankle injuries:
- Lose Weight.
- Use Correct Footwear.
- Warm Up and Cool Down When Exercising.
- Write the Alphabet Using Your Toes.
- Standing Calf Raises (Standing on Tiptoes)
- Flex and Stretch (Pointing the Feet)