Top 7 Ways to Treat Ankle Pain and Come Back Stronger
Ankle pain can range from mild discomfort to severe disability, and while treatments are available, addressing the root causes of the pain is crucial for long-term healing and prevention. Here are the top 5 ways to treat ankle pain and help you return to full strength while reducing the risk of future injuries.
1. Rehabilitation Exercises
Rehabilitation exercises are essential for regaining mobility, strengthening muscles, and preventing recurring ankle issues. Here are some recommended exercises:
- Ankle Alphabet: By using your toes, "draw" each letter of the alphabet in the air. This exercise improves ankle mobility and range of motion.
- Calf Stretch/Raise: Stretch your calves using a resistance band or towel, then raise your heels to build strength in the ankle and lower leg.
- Unilateral Balancing: Stand on one leg for 30 seconds or more to improve balance and strengthen the stabilising muscles around the ankle joint.
- Towel Curls/Marble Pick-Up: Use your toes to curl a towel or pick up small objects, which helps build toe and foot strength.
- Dorsiflexion with Resistance Bands: Pull your toes toward you against resistance to activate the muscles and tendons in the front of your ankle.
Tip: Always prioritise form and consult with a professional to ensure that you're performing these exercises correctly to avoid further strain.
2. Rest and Elevation
Rest is vital during the initial stages of recovery. Avoiding activities that strain the ankle and giving it time to heal can help prevent further damage. Elevation, especially when done consistently, can reduce swelling and throbbing, promoting better circulation and healing by keeping the ankle above the level of your heart.
Pro Tip: Follow the RICE protocol:
- Rest: Give your ankle time to recover.
- Ice: Apply ice to reduce swelling and manage pain.
- Compression: Use a compression wrap to support the joint.
- Elevation: Keep the ankle elevated to reduce swelling.
3. Footwear Adjustments and Strengthening the Feet
While proper footwear is essential for treating and managing ankle pain, strengthening the feet and improving balance are also key components of prevention. Prevention is always better than reactive care, and strengthening the feet helps them better absorb shock and maintain balance, reducing the risk of future injuries.
- Strengthening: Foot exercises such as toe curls, arch lifts, and resistance band exercises can strengthen the muscles in your feet, improving their ability to support the ankle joint.
- Balance: Incorporating balance exercises like standing on one foot or using a balance board can improve stability and prevent ankle sprains or strains.
- Footwear: Invest in shoes that provide adequate arch support and cushioning. If you suffer from specific conditions like flat feet or over-pronation, consider custom insoles or shoe adjustments. Regularly rotating between shoes and replacing worn-out pairs every 6-12 months can also make a significant difference in ankle health.
Tip: Strengthening the feet and improving balance can reduce the risk of ankle injuries in the long run. Be proactive in strengthening your feet as part of a comprehensive ankle care plan.
4. Contrast Therapy
Alternating between hot and cold treatments can significantly reduce inflammation, improve blood flow, and accelerate the healing process. Ice packs are effective for reducing inflammation and numbing pain, while warm compresses help relax muscles and improve circulation.
- Cold Therapy: Apply ice for 10-15 minutes to reduce swelling and relieve acute pain.
- Heat Therapy: Use a warm compress for 10-15 minutes to promote blood flow, which can aid in the healing of damaged tissues.
Contrast therapy is an effective way to manage ankle pain at home and can be used as part of a larger rehabilitation plan.
5. Compression Therapy
Compression wraps or sleeves provide support to the ankle, helping reduce swelling and improve circulation. These devices can be worn during the day or while sleeping, depending on your needs.
- Compression Wraps: These provide gentle pressure around the ankle, stabilising the joint and preventing excessive swelling.
- Compression Sleeves: Sleeves are more comfortable for all-day wear and can support the ankle throughout the day while allowing for more movement than a traditional wrap.
High-quality compression options can be a valuable addition to your treatment plan, especially when combined with other modalities like exercise and rest.
6. Dry Needling
Dry needling is a technique used to treat muscle tightness and trigger points that may be contributing to ankle pain. It involves inserting thin needles into the muscle tissue to release tight spots, which can reduce pain and improve function. This approach is particularly helpful for patients suffering from chronic ankle pain or discomfort stemming from muscle tension rather than joint issues.
7. Photobiomodulation Therapy
Photobiomodulation (PBM) is a therapeutic technique that uses specific wavelengths of light to reduce pain and inflammation. This non-invasive treatment can stimulate the healing process at the cellular level, promoting faster recovery of damaged tissues. PBM has been shown to be effective in treating both acute and chronic ankle pain, helping to reduce swelling and speed up recovery after an injury.
Final Thoughts
A comprehensive approach to ankle pain involves not only treating the symptoms but also addressing the underlying causes and focusing on prevention. By combining rehabilitation exercises, proper footwear adjustments, and therapies like dry needling and photobiomodulation, you can manage pain, heal faster, and return to your regular activities stronger and more resilient.
If ankle pain persists or worsens, it’s important to consult with a health professional to develop a tailored treatment plan that suits your needs.
At Neurohealth Wellness, we specialise in creating personalised treatment plans that incorporate chiropractic care, rehabilitation exercises, and cutting-edge therapies to help you recover from ankle pain and prevent future injuries. Contact us today to schedule a consultation and start your journey toward pain-free living!
