If you’ve ever experienced ankle pain when walking, you know the frustration that can come with it. Ankle pain can come from your shoes, the shape of your foot, underlying health conditions, or injuries. “If no injury is present, you may experience some discomfort in the ankle simply from imbalances in your ankle mobility and strength. Increased stiffness of the ankle, or weakness in the lower leg, will alter how your foot and ankle complex absorb the forces associated with weightbearing activities such as walking, running, and jumping,” explained Dr. Dalton O’Brien, PT, DPT, SCS, a Physical Therapist at ProRehab Physical Therapy’s Jeffersontown Clinic. “This stress overtime can then lead to some more common injuries of the ankle which could include arthritis, tendonitis, sprains/strains, or even stress fractures. Ankle pain is more likely seen in individuals who spend most of their time on their feet throughout the day, whether due to their job demands or their active lifestyle.”
Should I Continue Walking if I Experience Ankle Pain?
There’s no one-size-fits-all answer to this question. It depends on the severity of the injury and how you feel during a workout or walk. You can modify your walking by reducing the distance and/or frequency. “Additional modifications could include the use of an ankle brace or compressive sleeve to provide more support to the ankle,” said Dr. O’Brien.
Home Remedies for Ankle Pain
According to Dr. O’Brien, the best way to reduce ankle pain at home is to follow the RICE principle (rest, ice, compression, elevation).
Rest
Resting will prevent further aggravation of the ankle.
Ice
Icing a swollen ankle has been associated with reducing swelling and helping to control pain due to the numbing aspect that occurs from prolonged cold exposure. Typically, Dr. O’Briend recommends icing for about 20 minutes and taking a break until the top of the hour—you can feel free to ice multiple times throughout the day.
Compression
Compression may have the best evidence for reducing swelling, so consider a simple neoprene sleeve to provide low-grade compression as another way to keep swelling under control.
Elevation
Elevating while icing, or anytime you are resting, is an excellent way to allow the increased fluid in the ankle to work its way back toward the heart. Keeping the ankle in a dependent position for too long may lead to increased swelling due to the effects of gravity.
Additionally, pairing the RICE method with ankle stretches can help mitigate the pain. Try these two stretches to improve ankle mobility. “The soleus and calf are the two biggest muscles on the back of the lower leg that help with flexing the ankle, and can get stiff overtime, restricting your ankle’s ability to flex and extend,” explained Dr. O’Brien.
Calf and Soleus Stretch
- Begin in a standing position facing a wall.
- Stagger your feet and keep your back leg straight with the heel pressed into the ground.
- Put the ball of your front foot on the wall before you and lean forward. You should feel a stretch in the back of your lower leg (calf).
- To target the soleus muscle, slightly bend the knee while maintaining the same position.
- Hold each stretch for 20-30 seconds, then switch legs.
Schedule an Appointment
If you have any questions about ankle pain or stiffness, schedule an appointment with a ProRehab Physical Therapy physical therapist. To read the full article, please follow this link: Easy Ways to Get Rid of Ankle Pain When Walking and Prevent It from Returning.
