How to Safely Relieve Ankle Pain?

The ankle joint is one of the main weight-bearing structures in the human body and an area of the foot that is most subject to injury.

Every year, about two million people — from athletes to sedentary persons — seek medical attention for ankle sprains, fractures, and strains.

Actually, ankle pain and tendinitis can result from obesity, sports injuries and diseases such as rheumatoid arthritis and gout.

If you experience ankle stiffness, tenderness or pain, there are many exercises that can ease discomfort, increase strength and improve mobility.

 

Related Article:  How to Lose Weight Fast – 10 Pounds in 1 Week: Experts’ Advice

 

Consult your physician or physical therapist before starting any new exercises, especially if you’ve been injured, which puts you at higher risk for another ankle injury.

Also, remember, that rehabilitating your ankle should be done very carefully, and proper form is vital in preventing further injury. If you feel pain while exercising or stretching, be sure to notify your doctor. Consider trying these exercises to relieve ankle pain and soreness.

• Ankle circles — This exercise can help improve your range of motion and you can perform it better while sitting or lying down. Lift one leg at a time and slowly turn your ankle in circles in one direction, then the other. Try to move only the foot and ankle, not the leg. Make 10 circles in each direction, one foot at a time.
• Achilles tendon stretch — Sit on the floor with your legs extended straight out, place a rolled towel under the ball of one foot. While keeping your knee straight, hold both ends of the towel and pull it forward. You can hold the pose for 15 to 30 seconds and afterward repeat two to four times.

An ankle exercise routine can be an effective ongoing home treatment that may relieve pain and prevent future injury. For more exercises to ease ankle discomfort, see the accompanying guide.