How to Prevent Ankle Pain

By dasbootjoe

If your ankles are painful, swollen or bruised, this article is for you. I will explain what causes ankle pain and how to prevent it in the future.

Step 1

If you are a very active person you can develop Achilles tendonitis. This is a slow swelling of your ankle over a period of weeks due to inflammation of the tendons. You can also have fluid or circulation problems. If your ankles have been swollen for more than a day and you have no other symptoms, it could be fluid build-up. Elevate your legs and move around. Prolonged periods of inactivity can cause this. The last cause of ankle pain is deep thrombophlebitis. If your calf is painful, swollen, and tender when you put weight on it, you may have this condition. The reason for this discomfort is a blood clot that blocks a vein deep in your leg. See your doctor about blood thinners as this will help. 

Step 2

If you have an ankle sprain or strain, use the RICE remedy. RICE is Rest, Ice, Compression and Elevation. This is a very good self – care measure. For pain and discomfort, take aspirin, ibuprofen, or acetaminophen. 

Step 3

You can ease the pain of Achilles tendonitis by inserting a lift or pad in your shoe heel. 

Step 4

Get the right amount of leg exercise. Go for a run outside or on a treadmill. Walk to the grocery store instead of driving. You need to keep your muscles and tissues around your ankle strong. 

Step 5

If injury occurs, you can soak your feet in cold water for 15 minutes 3 times a day to help reduce swelling. You can also wear a surgical support stocking on your foot. They help reduce chronic swelling. See your doctor about getting yourself a surgical support stocking

Step 6

Try and keep your ankle as flexible as possible so after the swelling goes down. Rotate it several times and keep it loose. 

Step 7
You can avoid injuries by wearing the proper shoes. If you are going running wear running shoes. If you are playing basketball wear high tops. If you are on your feet all day, insert cushioned soles into your shoes for better support. If you are playing football, place arc supports in your shoes to help avoid ankle injuries like rolling inward or outward.