What Causes Ankle Pain?
Ankle pain may stem from conditions like arthritis or gout, overuse, or injury. Some of the following injuries that may cause ankle pain include:
- Ankle Sprain
- Ankle Fracture
How Can I Relieve Ankle Pain?
If you are experiencing ankle pain, it is important to seek help from a medical professional. Seek help from a foot and ankle doctor for diagnosis and treatment. Your ankle doctor may recommend a brace/boot, medication, physical therapy, or even surgery.
Physical Therapy for Ankle Pain
Physical therapy is an amazing non-surgical treatment option for ankle pain. Your physical therapist may incorporate a variety of strengthening and stretching exercises into your treatment plan. If you have ankle pain, try these exercises for relief and injury prevention:
1. Ankle Circles
Start by sitting in a chair with one leg resting across your other leg. Do 15 circles clockwise and 15 counterclockwise.
2. Calf Stretch
Stand up with one foot out in front of you. Lean your foot against a chair or the wall and hold for 15 seconds. Repeat this exercise 5 times.
3. Lateral Jump
Place a rolled towel on the ground. Jump over the towel and land on your injured foot. Jump back over the towel on your other foot. Repeat 5 times.
4. Towel stretch
Sit on the floor with your legs straight out. Hold a rolled towel around your foot with both hands. Gradually turn your ankle inward while pulling the towel with the outer hand. Hold for 30 seconds.
5. Plantar Flexion
Sit on the ground with your legs straight. Point your foot forward until you feel a stretch. Hold this pose for 15 seconds.
How Can I Prevent Future Ankle Pain?
- Pick the right shoes for your activity – No matter what you are doing, you always want to wear supportive shoes. If you are playing a sport, it is especially important to get the proper shoes for that sport. You can also invest in orthotics for extra support.
- Stretch often – Stretch your ankles before or after you workout to prevent injury.
- Practice proper form – Whether you are at the gym or on the field, make sure you are using proper form and don’t put too much weight on your ankle.
- Check your vitamin D levels – Low vitamin levels D can weaken your bones and increase risk of injury. It is extremely important to make sure you have sufficient vitamin D levels, especially when you are young.
- Don’t ignore ankle pain – If your ankle starts to bother you, don’t wait to get it checked out. Continuing to use your ankle like normal could lead to a worse injury.
Seek Help From A Physical Therapist
If you are experiencing ankle pain, seek help from one of our physical therapists in Nashville or Franklin, TN. We have convenient locations with access to the latest physical therapy technology. To schedule an appointment, call us or request an appointment online.