Ankle Pain

Causes

Ankle pain can be caused by injuries, overuse, or medical conditions. Common causes include sprains (ligament injuries), fractures (bone breaks), and tendonitis (inflammation of tendons). Arthritis can lead to pain and stiffness, while bursitis (inflammation of fluid sacs) and gout (joint inflammation from uric acid) can also cause discomfort. Poor footwear or muscle imbalances may contribute as well. A proper diagnosis is important for effective treatment.

What can I do to help?

1. Assess the issue 2. Advise re treatment options 3. Reduce Tension in the area 4. Improve flexibility 5. Build strength

What can you do at home?

Rest: Avoid activities that put strain on the ankle and give it time to heal.
Ice: Apply an ice pack for 15-20 minutes several times a day to reduce swelling and inflammation.
Elevate: Keep the ankle elevated above heart level to help reduce swelling.
Compression: Use an elastic bandage or compression wrap to help control swelling, but avoid wrapping it too tightly.
Heat: After the initial swelling goes down, use a warm compress or heating pad to relax muscles and improve blood flow.
Gentle Stretches: Do light stretches to improve flexibility and reduce stiffness.
Ankle Brace or Support: Wear a brace or wrap for extra support, especially when moving or walking.
Footwear: Wear supportive shoes to avoid further strain on the ankle.

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Ankle Pain

Causes

What can I do to help?

What can you do at home?

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