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What can I do to relieve ankle pain? – Most ankle pain gets better with rest, ice and over-the-counter pain medication. Follow your provider’s instructions for at-home treatments for ankle pain. Your provider may recommend the RICE method (rest, ice, compression and elevation).

Rest: If you’ve had an injury such as a sprain, you should stay off your feet for a while. Talk to your provider about how long you should rest. Crutches or a walking boot can help you get around without putting weight on your ankle. Ice: To reduce swelling, apply ice or a cold compress to the area for 15 to 20 minutes every few hours. Compression: Ask your provider about wrapping an elastic bandage around your ankle to reduce inflammation. Be careful not to wrap it too tight. Elevation: Resting with your ankle elevated above your heart reduces swelling. You can also try to sleep with your foot elevated at night. Over-the-counter pain medication: Nonsteroidal anti-inflammatory drugs (NSAIDs) can relieve pain and reduce swelling. Talk to your provider before taking any medication. Supportive footwear: Make sure your shoes provide adequate support for your feet and ankles. Avoid flip-flops, sandals and shoes that are too loose. It’s especially important to wear proper footwear when playing sports. Activities such as basketball and volleyball can lead to ankle injuries, especially without the right footwear.

Does walking help with ankle pain?

What can I do to relieve my foot and ankle pain? – Soft tissue takes time to heal, but there are a number of things you can do to help speed up the process:

Exercises help to relieve pain by loosening up the soft tissues in your feet. Tightness in the Achilles tendon can often have a knock-on effect on the plantar fascia, so these areas are particularly important to target. Read on for a list of suggested exercises to ease your pain Resting your feet wherever possible by not running, walking or standing for too long can help to avoid any more inflammation Wearing comfortable shoes with good arch support will also reduce the strain on your feet Painkillers such as paracetamol and ibuprofen can help to control the pain. Ibuprofen is also an anti-inflammatory meaning it will help to relieve any swelling. Taking these as tablets or using anti-inflammatory creams can both be helpful. Remember to not take more than the recommended dose Ice packs pressed against the bottom of the foot can help to reduce swelling. Do not apply ice directly to the skin; instead, try wrapping the pack in a tea towel

How do you relax ankle pain?

Ankle Rotations – Raise your foot about 20 inches off the floor. Then with your toe upward, rotate the foot to the left and then back to the right. Hold for 10 seconds then return to starting position. Repeat 20 times for each leg. NOTE: We recognize that people will diagnose and treat themselves.

We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions.

You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.

What cream is good for ankle pain?

In the journals – Hold off on taking pain pills to treat a sprained ankle, strained neck, or bruised knee. A new guideline from the American College of Physicians and the American Academy of Family Physicians recommends certain topical (gels, liquids or patches placed on the skin) painkillers as the first line of defense for musculoskeletal injuries in areas other than the lower back.

• The new guideline, published online Aug.17, 2020, by Annals of Internal Medicine, was based on a review of more than 200 studies including a total of 33,000 patients with short-term injuries (pain lasting less than four weeks).
• It recommends using a topical nonsteroidal anti-inflammatory drug (NSAID) with or without menthol (which creates a cooling sensation).

Topical NSAIDs come in gel, liquid, or patch forms; diclofenac gel (Voltaren Arthritis Pain) and aspirin cream are available without a prescription. Topical NSAIDs may have fewer risks than oral NSAIDs, which raise risk for stomach ulcers and bleeding, high blood pressure, kidney damage, and heart attacks.

• However, if topicals don’t work, the guideline says you can move to oral NSAIDs such as ibuprofen (Advil, Motrin) or the non-NSAID painkiller acetaminophen (Tylenol); acupressure; or transcutaneous electrical nerve stimulation.
• The guideline recommends against using opioids such as tramadol (Ultram) except in severe cases.

Image: Victor_69/Getty Images As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

How long does ankle pain take to heal?

How Long Does a Sprained Ankle Take to Heal ? – Mild, low-grade ankle sprains will usually heal in one to three weeks with proper rest and non-surgical care (such as applying ice). Moderate injuries may take between three and four weeks. Because of limited blood flow to the ligaments of the ankle, more severe injuries may take between three and six months to heal.

Should I rest if my ankle hurts?

How to get moving – Within the first 24 to 48 hours of the onset of an ankle problem you should try to:

reduce your activities but move as much as your symptoms allow put your ankle in an elevated position, when resting move your ankle gently for 10 to 20 seconds every hour when you’re awake avoid long periods on your feet

When using stairs it may help to:

lead with your good leg when going upstairs to reduce the strain on your ankle lead with your problem leg when going downstairs to reduce the strain on your ankle use a handrail (if available) when going up and downstairs

After 48 hours:

try to use your leg more – exercise really helps your ankle and can relieve pain do whatever you normally would and stay at, or return to work – this is important and is the best way to get better

It’s beneficial to do specific exercises that can help in your recovery. They may be challenging at the beginning so just do what you can and try to build it up over time. Exercises to help with ankle problems

What position should I sleep in for ankle pain?

How to sleep with a sprained ankle – When it comes to pain in your legs, the ankles and knees are the most commonly affected areas for sporting injuries. With ankle ailments, such as a standard ankle sprain, the best sleeping position to relieve pain is to lie on your back and avoid placing any pressure on the ankle.

How should I sleep to avoid ankle pain?

Sleeping Positions You Should Follow for Aches and Pains When you have aches and pains, even the best mattresses can come up short when it comes to getting a good night’s sleep. For those that suffer from temporary or chronic physical pain, how you position yourself for sleep each night can mean the difference between waking up refreshed, or waking up sorer than ever.

In general, health experts say that sleeping on your side in a loose fetal position (with knees bent slightly and arms folded in front) is the best position for overall health.However, when you suffer from specific physical pain, some modifications are necessary. Let’s break them down: Back Aches

If you suffer from back pain, especially lower back pain, sleeping flat on your back is the best position for sleep. Make sure that your spine is aligned straight (no angling). To accentuate the natural curve of the spin and provide added comfort, you might want to put a pillow underneath your lower back, and a rolled towel or smaller pillow underneath your knees.

Neck Pain Have a crick in your neck? Tight upper shoulders? Avoid sleeping on your stomach if at all possible – that’s the worst position for those that suffer from neck pain. Sleeping on your stomach with your face turned to the side doesn’t provide the neck any support to relieve pain. Instead, sleep on your side or on your back with a feather pillow or a rolled towel placed at the base of your neck.

This will provide the stability the neck needs and keep its natural curvature. Shoulder Pain It’s all about the support! If you have shoulder pain, you’ll want to either lay on your back, or on your side, but always with a pillow cushioning the shoulder that’s in pain.

• If sleeping on your side, you may also find it comfortable to place one pillow between your arms and one pillow between your knees.
• The worst position to take is laying directly on the side with the tender shoulder and no underlying cushioning.
• Jaw Pain and Headaches Tension in the jaw and head can make it tricky to determine which sleeping position will offer the most relief.

However, the best option for those that deal with persistent tension in the jaw and head is lying flat on the back, with arms down alongside the body. Make sure you have a plush, comfortable pillow as well. You may find it most comfortable to double up on the pillows.

1. Avoid laying on your back or on your stomach, with hands raised or placed behind the head in either position.
2. Sprained or Broken Ankle While head pillows are your best friend when dealing with many other types of pain, in this case, you’ll want to lay on your back without a pillow beneath your head.
3. Instead, form a stack of pillows beneath the injured ankle so that it’s elevated while you sleep.

For a sprained ankle, use at least two. If your ankle is broken, you might need more, as you’ll want to make sure that your ankle is elevated above your chest. A good night’s sleep is essential to managing physical pain, supporting the healing process, and maintaining good health! For more articles on all things related to sleep and mattresses, be sure to explore the,

Is paracetamol or ibuprofen better for ankle pain?

A pharmacist can help with sprains and strains – Speak to a pharmacist about the best treatment for you. They might suggest tablets, or a cream or gel you rub on the skin. At first, try painkillers like paracetamol to ease the pain and ibuprofen gel, mousse or spray to bring down swelling. If needed, you can take ibuprofen tablets, capsules or syrup that you swallow.

Is Voltaren gel good for ankle pain?

Voltaren Emulgel helps with the relief of localized traumatic inflammation and pain such as foot and ankle pain.

Why is ankle pain so painful?

What can I do to relieve ankle pain? – Most ankle pain gets better with rest, ice and over-the-counter pain medication. Follow your provider’s instructions for at-home treatments for ankle pain. Your provider may recommend the RICE method (rest, ice, compression and elevation).

Rest: If you’ve had an injury such as a sprain, you should stay off your feet for a while. Talk to your provider about how long you should rest. Crutches or a walking boot can help you get around without putting weight on your ankle. Ice: To reduce swelling, apply ice or a cold compress to the area for 15 to 20 minutes every few hours. Compression: Ask your provider about wrapping an elastic bandage around your ankle to reduce inflammation. Be careful not to wrap it too tight. Elevation: Resting with your ankle elevated above your heart reduces swelling. You can also try to sleep with your foot elevated at night. Over-the-counter pain medication: Nonsteroidal anti-inflammatory drugs (NSAIDs) can relieve pain and reduce swelling. Talk to your provider before taking any medication. Supportive footwear: Make sure your shoes provide adequate support for your feet and ankles. Avoid flip-flops, sandals and shoes that are too loose. It’s especially important to wear proper footwear when playing sports. Activities such as basketball and volleyball can lead to ankle injuries, especially without the right footwear.

Does drinking water help ankle pain?

Symptoms of Poor Hydration – Do you suffer from foot cramps? Muscles require water to function properly. Painful muscle cramps are one possible symptom of dehydration. Be sure to drink plenty of water daily to prevent cramps. Counterintuitively, fluids are also critical to lowering your risk of edema (swelling) in the feet and ankles.

Does water help ankle pain?

Water pressure helps compress tissue in your legs and can help relieve swelling in your feet and ankles. Limit Your Salt. Be conscious about the amount of salt you’re consuming.