Ankle Pain: What Is It?
Ankle pain is common but often overlooked. The area around the ankle joint which includes ligaments, muscles, tendons, and bones can be strained easily due to overexertion or injury. It could also be caused by conditions such as tendonitis, arthritis, bursitis, gout, and certain diseases like diabetes.
Chiropractic care is one of the best holistic methods to alleviate ankle problems that cause pain. Their methods involve manipulating the spine and other joints in order to reduce tension in the affected areas. This helps increase blood flow to the area so it can heal faster and decrease inflammation associated with ankle injuries. Our ankle pain chiropractor can also suggest exercises and stretches that help build strength in your ankle and reduce pain.
Chiropractic care is an excellent way to help treat ankle pain without relying on surgery or powerful medications. It is non-invasive and aims to alleviate discomfort quickly so you can get back to doing what you enjoy without worrying about hurting yourself further. Be sure to talk to your doctor before starting any kind of treatment plan, but if you’re looking for effective ankle pain relief, consider giving chiropractic care a try!
Types
For those of us that are athletically inclined, ankle pain is an all too familiar feeling. Whether it’s from a sprain or injury, tendonitis, fracture, or bursitis, there are many types of common ankle ailments to be aware of.
Sprain/Injury
Sprain and injuries can range from mild to severe, but typically occur after twisting the ankle out of its normal position too far. Symptoms include swelling and tenderness in the joint area, sudden ankle pain without injury or swelling as well as limited mobility and difficulty bearing weight on the affected area.
To treat these issues you should consider RICE: rest (no activities for a few days), ice (for 10-15 minutes at a time), compression (with a wrap or sock), and elevation of the ankle for at least 20 minutes.
Tendonitis
Tendonitis occurs when an overuse injury causes inflammation and swelling of the tendons, which connect muscles to bones. Symptoms may include stiffness and swelling, as well as difficulty bending or pointing the foot normally. Treatment usually includes rest, ice, compression, and physical therapy with stretching exercises geared toward strengthening the affected area.
Fracture
Fractures occur due to trauma from a fall or accident, where small cracks or breaks occur in one or several bones in the ankle. Symptoms include severe ankle pain when walking, pain in back of ankle above heel, tenderness around the fracture site, limited mobility of the joint area, bruising and swelling, and visible deformity. Treatment for fractures typically involves splinting the area or surgery to realign the bones and promote healing.
Bursitis
Bursitis is a condition that inherently affects small fluid-filled sacs (called bursae) in the ankle joint. These sacs help to cushion and support the joint; however, when they become inflamed due to overuse or injury, pain occurs with movement of the joint. Treatment includes rest, ice packs, compression wraps and chiropractic adjustments can provide relief, and make sure the tendons and muscles are aligned properly.
What Causes Ankle Pain?
Ankle pain can be caused by a variety of injuries or medical conditions. Traumatic injuries, such as ankle sprains and strains after running are common causes of ankle pain. These types of injuries may result from a fall or twisting the ankle, either due to an uneven surface or improper movement while playing sports.
Overuse injuries, including tendinitis or bursitis, can also be the cause of swelling and foot and ankle pain in the joint. Arthritis is another condition that can lead to painful ankles. In addition to these more common causes of anterior ankle pain or medial ankle pain, certain diseases like gout and diabetes can contribute to swelling and discomfort in the ankles.
No matter the cause, understanding what’s going on is key in finding relief and prevention in the future.
Treatment: How to Relieve Ankle Pain
When you’ve got a pain in your ankle, it can be hard to focus on anything else. Fortunately, there are a few simple treatments that may help reduce the discomfort and get you back on your feet in no time.
- Rest: When you experience ankle pain, the first thing to do is rest. This means limiting activity or avoiding it altogether until the pain subsides. To reduce pressure on your ankle joint further, try using crutches for additional support and taking frequent breaks while standing or walking.
- Ice and Heat Therapy: Both ice and heat can help ease the discomfort of ankle pain. For sudden injuries, such as a strain or sprain, immediately apply an ice pack to reduce swelling and inflammation in the affected area. After 48 hours, switch to a heat therapy like a heating pad or warm compress to promote healing by increasing blood flow.
- Compression: Wearing compression bandages around the affected joint can help reduce swelling and provide support. These bandages are typically wrap-around style; however, you can also use body sleeves or braces to achieve similar results.
- Exercise: Once the pain has subsided a bit, it’s important to begin stretching and strengthening exercises to improve flexibility and the range of motion around your ankle joint. This is essential for improving mobility and preventing future injuries from occurring. Simple exercises like calf raises, toe curls, and ankle rotations are great options that can be done at home with minimal equipment.
- Chiropractic Adjustments: Chiropractors may use adjustments or manipulations to improve joint mobility and alignment in the ankle. They apply controlled force to the affected joint to restore normal range of motion, reduce pain, and promote healing. Chiropractic adjustments can also alleviate stress on surrounding tissues and improve overall joint function.
- Physical Therapy: Visiting a physical therapist can also be immensely helpful when dealing with ankle pain. The therapist will assess your condition and create an individualized plan for treating it, which may include soft tissue massage, stretching exercises, joint mobilization techniques, and other modalities designed to reduce inflammation and improve strength and flexibility.
- Orthotics: If you have flat feet or other biomechanical problems that are contributing to ankle pain, orthotics can help relieve pressure by providing extra cushioning and support in areas of the foot where it is needed.
- Prevention: The best way to avoid ankle pain in the future is to take preventive measures such as stretching regularly, wearing supportive shoes, and avoiding high-impact activities that can aggravate your symptoms. If you’re already dealing with ankle pain, be sure to rest and ice the affected area regularly.
If you’re still experiencing pain or have any concerns about your injury, it’s best to consult a doctor for proper diagnosis and treatment.
Corrective Exercises: How to Get Rid of Ankle Pain
Ankle pain is a common complaint among athletes, and can be caused by anything from overuse to injury. Luckily, corrective exercises are a great way to help alleviate the discomfort and strengthen your ankles for improved stability.
Here are five simple exercises that you can do at home to reduce your ankle bone pain:
- Anterior Tibialis Strengthening
This exercise strengthens the anterior tibialis, which is located in the front of your shin and helps stabilize your ankle. To begin this exercise, stand with both your feet hip-width apart and hold a light weight with both hands. Slowly raise up onto both of the balls of your feet while keeping your toes flat on the ground. Hold this position for five seconds and then lower back down to the starting position. Repeat 10 times for one set. Do three sets total, resting between sets as needed. - Posterior Tibialis Isometrics
This exercise targets the posterior tibialis muscle, which is located in the back of your shin and helps support your arch by controlling the tension of the muscles and ligaments around your ankle joint. To do this exercise, stand with both of your feet hip-width apart and make sure to place a rolled-up towel between your arch and heel on the affected side. Pressing down into the towel with your arch, hold for five seconds. Relax your foot and release pressure from the towel before repeating 10 times for one set. Do three sets total, resting between sets as needed. - Calf Raises
This exercise helps to strengthen calf muscles to give support to ankles. Stand tall with feet shoulder-width apart and rise up onto the balls of your feet as high as you can go without pain or discomfort in your ankle joints. Hold for two seconds before slowly lowering back down to the starting position. Repeat 10 times for one set. Do three sets total, resting between sets as needed.
- Ankle Circles
This exercise helps to increase range of motion around your ankle joint and is ideal for those who are unable to do more dynamic exercises due to pain or discomfort. To begin, stand with feet hip-width apart and draw a small circle in the air with your big toe on the affected side, tracing it clockwise 5 times before repeating counterclockwise 5 times. Rest for 10 seconds before repeating this cycle two more times.
- Heel Walks
This exercise helps strengthen muscles in your feet that support your ankles and enables you to walk more comfortably. To begin, stand on the affected side and lift your toes off the ground, then walk forward on your heel only for a count of 10. Rest before shifting to the other foot and repeating. Do this exercise 4 times on each side for one set and repeat 3 sets total, resting between sets as needed. Overall, doing corrective exercises for ankle pain can be immensely beneficial in relieving your joint discomfort and helping you become more active.
By strengthening the muscles and increasing range of motion around the ankle joints, these exercises can help prevent future injury and promote faster healing. If done regularly, they can also help improve your balance, stamina, and agility.
Are You Suffering From Ankle Pain? We Can Help!
Chronic ankle pain can be difficult to treat — that’s why chiropractic care could offer relief. Through gentle manipulation of the joints and muscles, an ankle pain chiropractor can help alleviate your pain and improve your mobility. Whether you’re suffering from ankle pain at night while resting or ankle pain without injury or swelling–we can help! With hands-on treatment that targets the cause of your symptoms, you can get back on your feet and start moving again.
Take back control of your life and schedule an appointment with our ankle pain chiropractor today! Get the relief you deserve, so you can enjoy the freedom and movement of an ankle-pain free life.
