If you wear a new pair of shoes or walk more than usual, you will experience ankle soreness.Ankle pain is not the same as sharp pain, numbness, or burning sensations.If you experience more than ankle soreness, including the inability to walk on your feet without assistance, you might have a medical injury that requires expert attention.
Step 1: Take your weight off of your legs and feet by lying down.
If you have to move them, lay them on a soft object.Depending on how sore you are, you might want to rest for longer than 30 minutes.You should consider stopping the activity that caused you the most pain.If you have a sore foot, don't touch it for the first few hours.Your feet should be above your heart.It is more difficult for blood to flow to your sore area because of this.Rest in a place where you won't be disturbed, like a chair in your living room or your bed.If your ankle continues to hurt, apply the RICE method.
Step 2: Take a look at your sore ankle.
Does anything look different?Take note of swelling, discolored, asymmetries, abnormal movement, and pain.It's normal for ankle swelling to accompany ankle soreness.If you notice any changes in your body, record it and contact a doctor.Any of these signs may warrant an ankle x ray: Rapid and sudden swelling that was not expected, open wounds, Abnormal joint movement, and a different quality of pain than soreness.
Step 3: Do you need more medical help?
Most of the time, sore ankle are the result of walking or running too much.More serious medical conditions can cause ankle soreness, swelling, and other pain.You are more than 20 weeks pregnant and your ankle swelled rapidly, so contact a doctor.The swelling of the ankle could be a sign of high blood pressure.Immediate medical attention is required for preeclampsia.There is only one sore ankle, though you used both equally.This can be a sign that something is wrong with your ankle.Over time the soreness gets worse.It is listed as a side effect of a medication.Symptoms of a more serious medical condition include ankle and foot pain.This also includes diabetes.You may have to use crutches until you are able to walk normally.
Step 4: The RICE treatment method is used.
RICE stands for rest, ice, compression, elevation.The standard method for treating a sore joint is this.If you can't bear weight, use crutches and rest the joint.It's a good idea to apply ice to the joint.For the first 48 hours, it is recommended to apply ice for 15 to 20 minutes every two to three hours.A sealed bag of ice, a chemical ice pack, frozen peas, or any other cold object can be used.You risk longterm damage to your body part if you leave ice on 1 location for more than 30 minutes.The benefits of icing will decrease if you put a towel between your skin and the ice.The smaller the window of time, the sooner the soreness will be alleviated.An elastic bandage can be used to limit swelling and inflammation.The ankle should be raised above the heart to increase blood flow and drainage.The use of NSAIDS is necessary to reduce inflammation.
Step 5: Apply heat.
Wrap your sore ankle with a warm object once a day to increase blood circulation.Warmth increases muscle flexibility.A warm water bottle, towel, or electric blanket can be used.If you use a hot object, you risk burning your skin and damaging your ankle muscles.Placing a towel between your skin and a warm object can help regulate the heat of the object.
Step 6: It's a good idea to massage your sore ankle.
If you have a sore ankle, try massaging the rest of your foot and calf to relieve it.If no one else can massage your feet, give yourself a massage.Roll the tennis ball around on your foot.If you want to mimic a massage, apply your weight gently.Before doing deep and intense massages, you need to know the foot's health.
Step 7: Try to stretch your ankle up and down.
Use the muscles in your shin and top foot to make a right angle while sitting.You have to count to 10.To make a straight line, lower your foot and shin.You have to count to 10.10 times in a day.
Step 8: You need to stretch your ankle.
Curl your foot so that you can see the side of your big toe while sitting.This stretches out your ankle.Count to 10.In a day, repeat 10 times.
Step 9: Take your ankle out.
Curl your foot so that your big toe and heel are touching the ground, but you are using your ankle and outer foot to lift it off the floor.This exercises your ankle muscles.Count to 10.In a day, repeat 10 times.
Step 10: Stretch on the stairs.
If you want to stretch your foot and calf, stand on the edge of a stair.For a count of 10, hold this position.Rise back up to your starting position.10 times in a day.
Step 11: Now is the time to create a plan for treating your sore ankles.
Light exercise can be done if you have been exercising too much and you want to avoid sore muscles.When your ankle is no longer sore, use the exercises listed in this article to strengthen your foot muscles.You should work out a treatment plan with your doctor if the cause is medical.Losing weight, taking medication, or changing your lifestyle are all possibilities.
Step 12: Warm up before exercising.
Warming up and stretching can reduce muscle injuries.Specific warm-ups geared towards your sport are what you should ask your trainer or coach for.Warming up your ankle with heat is not usually part of a warm-up.Some exercise regimes involve temperature control.
Step 13: You can take other measures throughout the day.
Wear shoes that do not exceed 1 inch in height in order to not irritate your feet.It's a good idea to consider high tops for activities that might strain your ankle.Place your feet on the floor while sitting.Do not bend your ankle while seated.If you sleep with your legs and ankles relaxed, they should not be bent or stretched.It is important that intense periods of exercise do not cause ankle soreness.Proper nutrition in your diet can help your bones and muscles stay strong, if you don't have enough calcium, vitamins, or other minerals.Involve in stretching, strengthening, and proprioceptive exercises.You might want to get your ankle taped.