Having trouble with ankle and foot pain? Is it very painful as soon as you wake up? Does your ankle just not move very well? Ankle pain is common among people who are very active. And foot pain is common among people who sit for long periods of time.
When you are active you have a higher chance of rolling your ankle. This is the most common injury that happens to the ankle. When you roll your ankle you can strain a ligament or even tear one. This leads to a long healing process and trouble walking for the next few weeks.
When you sit for long periods of time, there is a high chance you might get pain at the bottom of your foot. This pain could be coming from plantar fasciitis. If you have really bad foot pain in the morning that gets better as you move through your day than it is probably plantar fasciitis.
The good thing about both these conditions, rolled ankle or plantar fasciitis, is they are both treatable. And they both have similar treatments.
When you first have ankle pain after a rolled ankle the first thing you should do is use the RICE protocol for the first 24-48 hours. The RICE protocol is rest, ice, compression, and elevation.
This helps decrease some of the inflammation and pain that you are having. It should make it feel better but it is not a long-term solution.
The best thing you can do after the first couple of days for ankle pain after a rolled ankle is to move it. Sound crazy, but you need to keep the ankle moving to promote proper healing.
Moving the ankle keeps the stiffness down. It promotes good blood flow to the area. And keeps the joint lubricated.
An exercise that you can do is draw the alphabet with your foot. This is using every plane of movement, which really helps the healing process.
The next thing you can do for ankle pain is you can move up the calves and foam roll and stretch them. Sometimes the calves get very tight when you injure your ankle.
And lastly, you can tape the ankle with kinesiotape. This helps promote good blood flow and adds some support.
Once you do all these, you should start seeing some reduction in your ankle joint pain.
When you have foot pain, especially with plantar fasciitis, you don’t really need to ice it. Icing isn’t always the solution. The best thing to do is the same as the ankle and just start moving.
The first exercise you can try is called the downhill skier. First, stand with your feet shoulder width apart. Then, lean forward as far as you can go without falling.
You’ll notice when you lean forward that you have to create an arch in your foot to stabilize yourself. That arch might be the reason you’re having pain.
If you have a dropped arch you cant support yourself as well and the fascia of your foot takes a lot of the force of every step. Creating that arch back up will really help decrease foot pain.
The next exercise you can do for foot pain is towel scrunches. To perform this exercise, sit down and put one end of a towel right at the tip of your toes. Next, start scrunching your toes and pulling the towel toward you.
This exercise is also increasing the arch of your foot. You have to create an arch to get a good pull on the towel.
The last exercise you can do is make sure your toes are moving properly. Interlace your fingers in between your toes and make sure everything can move really well.
While you’re doing that, move one hand up into the foot and make sure all the little bones of the foot are also moving. Sometimes foot pain can happen because your foot is too stiff. This exercise really helps mobilize everything.
A lot of the times when you are injured the first thing you think of is to rest. But, research shows that movement is the best thing you can do to promote healing after an injury.
Next time you have ankle or foot pain, try using these exercises and see if it helps.