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Why Do I Have Stiff Ankles in the Morning When I Get Out of Bed? – Joint stiffness is a common ailment and can affect 1 in 4 Americans, Stiff ankles are among the most common joints that experience recurring pain in the morning. The root cause of stiffness is usually arthritis, tendonitis, an ankle sprain, or an injury.

• Overuse is another common factor that can lead to issues, especially after long periods of exercise or strenuous activity.
• Broken, twisted, or sprained ankles are also common injuries that induce ankle problems.
• People who have suffered an ankle sprain should avoid putting weight on the injury until the ankle has completely healed.

Once the ankle is healed, a physical therapy regime should be strictly adhered to to ensure scar tissue does not develop and limit the ankle’s range of motion.

Why does the side of my ankle hurt in the morning?

Pushing yourself too much in your afternoon jog. Tweaking an ankle while walking down the stairs. These are just some of the reasons that you might wake up in the morning with stiff ankles. Additionally, it’s not all that uncommon to have these types of symptoms in your ankle.

Ankle circles

Ligaments, muscles and other structures in and around your ankle can easily become stiff and painful as you sleep, and you could wind up feeling these symptoms most when you first wake up in the morning. A stretching exercise that a physical therapist may recommend to reduce these symptoms is ankle circles. How to do the ankle circles exercise

Sit up as straight as possible on the edge of your bed.

Lift your right leg up and cross it over your left thigh. Make sure your right ankle can move freely.

Slowly turn your right ankle in clockwise circles. Try to complete eight to 10 circles.

Then, move your right ankle in eight to 10 counterclockwise circles.

Return your right foot to the floor.

Repeat these steps to stretch your left ankle. Continue repeating them until you’ve done 20 to 30 circles in each direction with both ankles.

Standing Achilles tendon stretch

Tight Achilles tendons could be the reason you have stiff and painful ankles in the morning, but there are stretches that can help relieve tension in these tendons. One of these is the standing Achilles tendon stretch; your therapist may recommend doing this stretch before you go to bed and when you wake up to reduce your stiffness and pain. How to do the standing Achilles tendon stretch

Start by standing near a wall in your bedroom.

Place your hands on the wall at about eye level. This is intended to help you stay stable during the stretch.

Step forward so that your right leg is slightly in front of your left leg.

Bend your right knee and lean forward toward the wall until you feel a stretch in your left leg. Slightly bending your left leg will increase the stretch in the Achilles tendon.

Hold the stretch for 20 to 30 seconds.

Switch legs and repeat these steps to stretch your right leg.

Your goal should be to stretch each leg two to four times.

Why do I wake up feeling like I sprained my ankle?

Why did I wake up with a sprained ankle? – If you’ve woken up with what seems to be a sprained ankle, you might be surprised to learn that you probably haven’t actually sprained it. However, it’s common for people to wake up with similar symptoms, like ankle pain and stiffness when walking after they get out of bed. Below are two possible explanations:

Arthritis — Arthritis is a term for joint pain and inflammation. If you’re waking up in the mornings with pain, stiffness and swelling in your ankle, it could be the result of chronic joint inflammation. Nerve damage — If your ankle pain is sharp and shooting when you wake up in the morning, it might be because of nerve damage instead of a sprain. Nerve damage to this area of the body is called tarsal tunnel syndrome and it can be painful to deal with.

If after reading the list of symptoms and causes of waking up with what feels like a sprained ankle, you suspect that you do have a sprain, you should seek out the diagnosis of a medical professional. They can help confirm or deny the presence of an injury to a ligament in your ankle and work to determine its root cause.

What causes ankle pain without injury?

What Could be the Cause of Sudden Ankle Pain Without Injury Ankle pain is a burning pain or discomfort that affects your ankle. It may cause stiffness and inflammation. Potential reasons include rheumatoid arthritis, ankle fractures, and natural wear and tear. If the joint pain isn’t too severe, ice, rest, and over-the-counter pain relievers should suffice.

Why do my feet hurt in the morning after sleeping?

Plantar fasciitis – Plantar fasciitis is by far the most common cause of foot pain in the morning. If you have this condition, you may feel a stabbing pain in your heels. Although the pain will feel like it’s in your heels, it’s actually caused by an inflammation of the plantar fascia.

The plantar fascia is a band of tissue that runs from your heels to the balls of your feet. In severe cases, the plantar fascia can even rupture. A telltale sign of plantar fasciitis is that the pain often disappears throughout the course of the day, as you get moving more. It can also be worse if you’ve been sitting down for long periods of time and then get up.

It’s more common in runners, though people who are overweight can also be at risk.

Why does my ankle hurt but no swelling?

Ankle Hurts but There’s No Swelling | What Does It Mean? The likely answer is that you have a high ankle sprain, which tends to make, High ankle sprains are also called syndesmotic ankle injuries. They affect the ligaments between your tibia and fibula, and these are found just above your ankle joint. It’s estimated that,

What does osteoarthritis in ankle feel like?

Symptoms of Ankle OA Pain and stiffness that is worse in the morning and after sitting still for a long time. Tenderness when someone touches or squeezes the joint. Swelling may happen all around or on one side of your ankle. Decreased range of motion means your ankle won’t bend and flex completely.

Is cycling good for ankle arthritis?

About Arthritis Common Topics What Is Arthritis? Arthritis is not one disease. Learn about the different types of arthritis, how they differ and why it’s important. Inflammation and the Immune System Body-wide inflammation is at the root of most chronic diseases — and you may have more control over it than you think. Newly Diagnosed With Arthritis A new arthritis diagnosis can be overwhelming. These tips can help. Treatments Common Topics Managing Arthritis Care Costs Learn the basics about health care costs and financial tools available to you. Webinar: Arthritis Fatigue Causes and Solutions Learn the various causes of arthritis-related fatigue and strategies to combat weariness. About Biosimilars More of these biologic medications will soon be available. Learn what they are, whether you should consider them and what to ask your doctor. Healthy Living Common Topics Microbiome, Gut Health & Arthritis Microbiome, microbes, microorganisms – these terms may be confusing, but the types of bacteria living in and on our bodies can impact arthritis. Learn what helps or harms the microbiome and the health of your gut and discover dietary changes that can make a difference. This episode was originally released on January 19, 2021. Arthritis and Mental Health Learn about the connection between arthritis, depression and anxiety and how these conditions can make your arthritis worse. Your Exercise Solution (YES) Movement is the best medicine, even when your joints hurt. Your Exercise Solution (YES) is a resource to help you create a physical activity routine with modifications developed and approved by physical therapists. Juvenile Arthritis Common Topics JA Family Summit Learn about the National Juvenile Arthritis Conference, a place for families to connect, share and learn. JA Camps The Arthritis Foundation’s JA camp programs give kids with arthritis and related childhood rheumatic diseases the chance to make lasting memories. Professionals Common Topics Transforming Clinical Interactions The Live Yes! Arthritis community connects patients with others online and in-person for support and education, and encourages patients to play an active role in their health care. Partners 4 Patients with Arthritis The Arthritis Foundation recently launched an initiative to build stronger relationships and increase recognition of our most engaged practices.  Fellowships See how we’re aiming to address the growing shortage of arthritis specialists, especially in under-served parts of the country. Science Common Topics OACS Forum Series The Osteoarthritis Clinical Studies Forum Series features OA thought leaders from across the globe discussing the future of how the disease can be treated to improve patient outcomes. Conquering Childhood Arthritis The Arthritis Foundation is mobilizing patients and their families to engage in studies comparing the effectiveness of treatments for juvenile arthritis and funding research for more options. Get Involved Common Topics Action Center Take action today – use the resources here to learn who your elected officials are, what opportunities we have to advocate from the comfort of your own home, federal and state legislation, and more! Live Yes! With Arthritis Podcast You may have arthritis, but it doesn’t have you. The Arthritis Foundation’s one-of-a-kind podcast. Hosted by patients, for patients. Walk To Cure Arthritis Join the movement and make an impact by honoring those who rock your world at the Arthritis Foundation’s signature walk event, Walk to Cure Arthritis. Register as an individual or form a team and Rock the Walk in your community!

Cycling has countless health benefits. It not only can boost your cardio and muscle strength, but biking can also help maintain joint health and range of motion. By Bryan D. Vargo and Michele Andwele Outdoor or indoor, cycling is one of the most effective workouts for people with arthritis.

“The continuous motion that’s part of cycling is very helpful for arthritic joints,” says Joseph Garry, MD, former medical director of the Sports Medicine Clinic at the University of Minnesota. “The more the joint moves through its full range of motion, the more synovial fluid is produced. This lubricates the joint so you move more easily the rest of the day.” And it’s effective whether you break a sweat or take it easy.

Ankle Pain Relief | Morning Blend

When good weather is calling, then it’s a great time to get started for the first time or back to your regular routine. If you don’t exercise regularly, start with 10 minutes of cycling at a low resistance, and gradually increase resistance, time and frequency, says Dr.

• Garry. Your goal should be at least 30 minutes of cycling most days.
• Easy Rider Where there’s a wheel, there’s a way.
• More than ever, bikes are geared to nearly all abilities.
• Consider these four types of bikes for your next spin.
• Comfort bikes.
• As the name suggests, these bikes are built for comfort.
• The high-handlebar allows pedal pushers to ride in a more neutral, upright and relaxed position, which can reduce stress on the back, shoulders and arms.

The suspension below the wide, comfortable seat cushions the rider from shocks and bumps. They’re best for flat, paved roads. Trikes. Remember your childhood tricycle. As an adult, you can still have fun. The three wheels of a trike bike provide stability and are perfect for people with compromised balance or who never learned to ride a two-wheeled bike.

You and your partner could try side by side dual trikes if you want to ride together. Trikes can be pretty pricey — less expensive models can cost almost $300. Foot-Hand Cycles. You can pedal from a seated position by foot or by hand. It can be a good way to get an upper and lower body workout. You can use the handlebar only — the foot pedals only — or both at the same time.

Don’t be surprised to see an indoor one at your physical therapist’s office. E-Bikes. E-bikes or electronic bikes are equipped with batteries that provide supplement power to help cyclists pedal the bike. They’re a great option for hilly terrain and long-distance cycling.

Can ankle pain be fixed?

Most ankle sprains will heal with standard RICE therapy (rest, ice, compression and elevation) within two to 12 weeks. But for the patients with sprains that do not heal over time with standard therapy, both the cause and next steps for treatment can be unclear.

The indications that an ankle sprain has healed are almost as obvious as the initial signs of injury, reports Daniel C. Farber, MD, of the Penn Orthopaedics Foot and Ankle Service. “The key sign of healing is stability with use — the patient’s capacity to put weight on the ankle confidently — without pain or the sense that the ankle is ‘giving away,'” explained Dr.

Farber. According to Dr. Farber, “Non-healing ankle sprains are typically caused by discreet damage to the interior bones, cartilage and ligaments of the foot or at its junction with the tibia and fibula.” For this reason, and because these injuries may also involve entrapped fluid or impinging scar tissue, many reasons for persistent pain after ankle sprains are not apparent on X-ray.

1. In the following video, through six patient profiles, Dr.
2. Farber explains the physical and imaging diagnostics for each variant of ankle injury, the likely cause of injury, and the medical (or surgical) therapy for its resolution.
3. This video will also equip physicians with ways to identify the most common causes of persistent ankle instability, and provides guidance to identify the point at which further evaluation by an orthopaedic surgeon could be needed.

The Ankle Sprain That Doesn’t Heal | Daniel Farber, MD – YouTube Penn Medicine 54.9K subscribers The Ankle Sprain That Doesn’t Heal | Daniel Farber, MD Penn Medicine Watch later Share Copy link Info Shopping Tap to unmute If playback doesn’t begin shortly, try restarting your device.