How To Effectively Treat Ankle Pain

Careful Stretching Routine

A careful stretching routine can help with some kinds of chronic ankle pain. It is also helpful when individuals are healing from an acute injury like a sprain. When individuals have an ankle injury, they need to make sure they do not overdo the stretching. If an individual's ligaments or tendons are torn in any way, too much stretching can make the tear worse. Individuals should regularly check in with themselves and stop if they start to feel pain or discomfort. Stretches can help alleviate soreness in runners that is not caused by an injury.

Individuals making circles with their ankles will help increase their overall range of motion. Doing an Achilles stretch by moving the calves forward while standing flat-footed will help loosen the Achilles tendon and prevent injury. To do a towel stretch, individuals should sit on the ground with their legs straight in front of them. They should then wrap a towel around their arches and gently pull their toes toward them until they feel the stretch in their ankle. This helps with flexibility.

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Lose Excess Weight

Some ankle pain may be alleviated if individuals lose excess weight. If individuals weigh a lot, there is a heavier impact on their legs when they walk or run. Heavy patients also tend to develop inflammatory foot problems like tendinitis at a greater rate than those who are not heavy. Patients might also develop plantar fasciitis, which occurs when the plantar fascia becomes inflamed. This leads to serious pain in the heel that can shoot through the ankle and bottom of the calf. Heavy individuals may also be more prone to developing osteoarthritis, a serious condition that leads to bone and joint degeneration. Researchers have found losing just ten to twenty-five pounds can make a big difference in pain levels.

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