Foot pain is a broad spectrum, which can include ailments from your heel to your toes. One of the most common (and avoidable) aches is due to sudden or chronic ankle pain. Whether due to a sports injury or simply wearing improper footwear, dealing with ankle pain can be debilitating and inconvenient if the issue isn’t properly monitored by professionals. The best way to avoid pain is to practice preventative behavior to preserve the strength of your ankles.

3 Important Tips to Avoid Ankle Pain

1. Practice Strengthening Exercises 

Having weak muscles surrounding your ankles will most likely lead to a sprain or hyperextension. The best way to combat this problem is to practice regular strengthening exercises to build up the muscles and reduce your chance of injury. To begin, wrap a towel around your ankle and foot snugly; then move your foot around slowly in every direction. The slight resistance from the towel will gradually assist you in creating more strength and control.

2. Improve Flexibility 

Staying flexible is key in avoiding any type of injury, especially ankle pain. Stretching after a workout, upon waking up, and before sleeping will keep your muscles loose and warm, so you have a lower risk of agitation. Start by sitting on the ground with your legs straight out in front of you. Point your toes forward and away from your body, and hold the position for a few moments. Then, slowly release the stretch and pull your foot back so that your toes are angled up towards the ceiling (or back toward your body, if you are already somewhat flexible). This stretch will loosen up the muscles around your ankles gently in a matter of minutes. 

3. Focus on Balance

When you trip or slip, your ankles will probably break your fall. Working on your balance will improve your chances of maintaining healthy ankles, and practicing can be done virtually anytime, anywhere. The most effective strategy is to stand on one foot while you hoist the other slightly off the ground. In the beginning, you may need to hold onto a counter or table for the first few tries until you gain some strength. Once you’ve mastered this step, try balancing on a pillow or hopping from foot to foot. 

Residents in Norwich, North Windham and the surrounding areas who have ankle pain look to Eastern CT Foot Specialists PC for friendly, convenient care. The podiatrists provide comprehensive medical service and advice for everything regarding ankles, toes, and even bunions. Whether you’re nursing an ingrown toenail or require diabetic foot care, they will go the extra mile to provide support and lasting relief. Go online or call for an appointment at (860) 887-3538 in Norwich or (860) 456-9593 in North Windham.