Ankle
Ankle pain refers to any type of pain or discomfort in your ankles. This pain could be caused by an injury, like a sprain, or by a medical condition, like arthritis.
Symptoms and Possible Causes
Ligaments Sprains
Localized pain and swelling at the site of the sprain Bruising over the site of the sprain Limited ability to move the ankle Popping sound or sensation. When the injury occurs, patients may hear or feel a “pop” as the ligament is stretched or torn.
Torn/ Ruptured Achilles tendon
The feeling of having been kicked in the calf .Pain, possibly severe, and swelling near the heel .An inability to bend the foot downward or “push off” the injured leg when walking .An inability to stand on the toes on the injured leg .A popping or snapping sound when the injury occurs.
Muscles Strains
Pain, swelling, redness and inflammation that is localized to the site of the strain. Muscle spasms, cramps, and muscle weakness in the ankle Limited range of motion of the ankle joint.
Arthritis
Pain and swelling are the key warning signs of ankle arthritis. Less range of motion of the joint, stiffness and fatigue of the muscles. Pain and discomfort when walking and difficulty running.
Tips to relieve the pain
What you need to do ...
To Do …
- Take a few days off from activities that aggravate your symptoms.
- Use ice for 20 minutes around your ankle and repeat every 2-3 hours for the next 48-72 hours.
- Elevate your knee by using pillow under the thigh until the ankle joint.
- Wear a compressive bandage or ankle support.
- Use crutches or stick to reduce the load on the sore ankle.
Not To Do …
- Rest too much. Try to move your ankle up and down every 30 min.
- Walk too much. Make break and elevate your ankle for 10 min.
- Use hot packs in your swellen.
To Do …
- Use a chair that provides support to all spine (If not, use a pillow).
- Place your feet parallel to the ground. Use footrest under your feet helps a lot.
- Upstairs use the good leg first to reduce the pressure in your ankle and the painful ankle when you go downstairs.
- Use ankle brace during the work.
- Use ice for 10-15 min. after the work and elevate your ankle.
Not To Do …
- Rest too much. Try to move your ankle up and down every 30 min.
- Walk too much. Make break and elevate your ankle for 10 min.
- Use hot packs in your swellen.
To Do …
- Warm up before exercising and stretch afterwards
- Take regular breaks from repetitive exercises.
- Gentle exercise low impact like swimming or cycling (not doing any exercise can make your symptoms worse)
- Use ankle support during your exercises.
- Use good, firm shoes, or use special insoles.
Not To Do…
- Suffer or continue to exercise with pain.
- Avoid sports or heavy lifting until you have less discomfort and good movement.
- Use hot packs after the exercises. Use ice for 10-15 minutes.
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