Ankle Pain When Exercising


Ankle Pain When Exercising
If your ankles hurt after completing an aerobic workout, it may be a sign that should not be ignored. The main causes of ankle pain after working out include ill-fitting shoes, an Achilles tendon problem, arthritis, and tarsal tunnel syndrome. It is important to wear shoes that offer ample cushioning and arch support and that you wear the right type of shoe for the activity you are doing.

  • Achilles tendonitis is one of the most common causes of ankle pain because it is prone to overuse.
  • This causes tears in the tissue, which results in pain and inflammation.
  • Osteoarthritis is caused by wear and tear on joints as you age.
  • Rheumatoid arthritis is an autoimmune disease that attacks the tissues in your joints.

Tarsal tunnel pain can be caused by compression of a nerve in a portion of the ankle joint. Any of these conditions can be diagnosed by a podiatrist who will offer the appropriate treatment options. It is suggested that you consult a podiatrist if you feel ankle pain after working out.

Ankle pain can be caused by a number of problems and may be potentially serious. If you have ankle pain, consult with one of our podiatrists from McKinney Podiatric Associates, PA, Our doctors will assess your condition and provide you with quality foot and ankle treatment. Ankle pain is any condition that causes pain in the ankle.

Due to the fact that the ankle consists of tendons, muscles, bones, and ligaments, ankle pain can come from a number of different conditions. Causes The most common causes of ankle pain include:

Types of arthritis (rheumatoid, osteoarthritis, and gout) Ankle sprains Broken ankles Achilles tendinitis Achilles tendon rupture Stress fractures Bursitis Tarsal tunnel syndrome Plantar fasciitis

Symptoms Symptoms of ankle injury vary based upon the condition. Pain may include general pain and discomfort, swelling, aching, redness, bruising, burning or stabbing sensations, and/or loss of sensation. Diagnosis Due to the wide variety of potential causes of ankle pain, podiatrists will utilize a number of different methods to properly diagnose ankle pain.

This can include asking for personal and family medical histories and of any recent injuries. Further diagnosis may include sensation tests, a physical examination, and potentially x-rays or other imaging tests. Treatment Just as the range of causes varies widely, so do treatments. Some more common treatments are rest, ice packs, keeping pressure off the foot, orthotics and braces, medication for inflammation and pain, and surgery.

If you have any questions, please feel free to contact one of our offices located in Pasadena, Baytown, League City, Houston, and Pearland,TX, We offer the newest diagnostic and treatment technologies for all your foot care needs.

Should I stop working out if my ankle hurts?

While sprained ankles need time to heal, it is also important to strengthen the muscles around the ankle to help it recover and prevent further sprains. For minor or moderate sprains, most people can start exercising their sprained ankle after a few days of rest. Share on Pinterest Increasing flexibility is a key factor in rehabilitation for a sprained ankle. Immediately after an ankle injury, the most important factor will be rest. Once doctors diagnose a sprained ankle, the person should rest for a few days. Some home remedies may aid recovery.

Elevating the foot may help reduce swelling. Placing an ice pack wrapped in a towel on the area for about 10 minutes every few hours can also help reduce swelling and pain. Over-the-counter (OTC) drugs, such as ibuprofen (Advil) or acetaminophen (Tylenol), can also help with the pain. A few days of rest is usually enough for most people with mild to moderate sprains.

After a few days, the person may begin gentle exercises to help rehabilitate the ankle. Healing of the ligaments usually takes about 6 weeks. The rehabilitation phase is just as important as the rest phase, as it helps the injured ankle regain strength.

range of motionstrengthflexibilitybalance

Each of these functions is crucial for a healthy ankle joint. Different exercises will focus on one or more of these factors. Exercise therapy is an essential part of the healing process. A review posted to the British Journal of Sports Medicine notes that there is strong evidence that exercise therapy can help treat an ankle sprain.

Exercise helps strengthen the ankle and prevent recurring sprains or other issues. A small 2019 study also supports the use of exercise as an effective treatment for ankle sprains. A 2016 study suggests that failure to exercise an ankle sprain could lead to the development of chronic ankle instability, which may require surgery.

While a person may experience slight discomfort while doing these exercises, they should not cause pain. Anyone who feels pain while exercising should stop and rest the ankle. Following an injury, the ankle is going to be stiff and have a limited range of motion.

Why does my ankle hurt when I run?

What Causes Ankle Pain After Running? – There are many possible causes of ankle pain after running. Sometimes it is a chronic issue. Other instances may feel minor but could, if left untreated, lead to more serious conditions. The most common types of ankle pain result from muscle strains, sprains, or tears.

  1. They often occur when the runner’s foot is suddenly unstable during a running session.
  2. This may result from running on an uneven surface or a sudden change in speed or direction.
  3. Ligaments are especially vulnerable to injury when stretched beyond their normal range of motion.
  4. If you’ve ever rolled your ankle inwardly or outwardly while running, you’ve likely felt the pain of a sprained ligament.

In more serious cases, the ligament may partially or completely tear.

Why is my ankle paining without injury?

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.

Will my ankle pain ever go away?

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.

  1. The indications that an ankle sprain has healed are almost as obvious as the initial signs of injury, reports Daniel C.
  2. Farber, MD, of the Penn Orthopaedics Foot and Ankle Service.
  3. 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.

What is runner’s ankle?

What Is Runner’s Ankle? – This condition describes an injury in your ankle that results from running, especially on hard surfaces. The National Institutes of Health name two common causes of the condition: Achilles tendinopathy and ankle sprains, Your Achilles tendon is a cord of tissue that runs along the back of your ankle.

  • An injury to the tendon, or Achilles tendinopathy, can cause pain in your ankle and is often the result of chronic overuse.
  • Chronic overuse can result from a number of activities, including running.
  • While a tendon injury often occurs over time, an ankle sprain typically happens suddenly.
  • An ankle is sprained when the ligaments that support the ankle stretch farther than they’re supposed to and, in some cases, tear.
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The American Academy of Orthopaedic Surgeons notes that ankle sprains are likely to happen if you suddenly roll or twist your ankle during physical activity. Other running-related ankle injuries include a broken ankle or stress fracture in the ankle. Stress fractures are tiny cracks or severe bruising in a bone that typically happen after repeated activity or overuse.

How can I strengthen my ankles?

How to Avoid (and Fix) a Bum Ankle (Published 2022) Credit. Izaiah Johnson for The New York Times Ankle instability is often the result of nerve and ligament damage. These exercises can help get you back on, and stay on, your feet. Credit. Izaiah Johnson for The New York Times

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Published May 2, 2022 Updated May 6, 2022

When Chris Peterson sprained his ankle playing football in high school, he brushed it off as a minor injury. His ankle hurt for a couple days, but no one suggested he see a doctor, and soon enough, it felt better. “I got back to playing as soon as I could,” said Dr.

  • Peterson, now a physical therapist at Washington University in St. Louis.
  • However, although his ankle didn’t hurt, it just wasn’t the same afterward.
  • I’d step wrong, and my ankle just wasn’t there,” which often led to falls, he said.
  • Sprained ankles are among the most common musculoskeletal injuries.
  • Official estimates are that, but the real number is likely to be much higher, as many people never seek care for their injury.

Although an ankle sprain may seem like a minor injury, suffering one leads to a much higher chance of doing it again. In a, those with a history of sprained ankles were 3.4 times more likely to sprain their ankle during the course of the study, compared with those with no history of sprained ankles.

  • For an, a sprained ankle can lead to chronic ankle instability, characterized by repeated rolling of the ankle, a general feeling of wobbliness and instability, and occasional pain, tenderness or swelling.
  • If you’ve sprained your ankle in the past, that doesn’t mean that you are destined to go through life with an achy, wobbly joint, fearing the moment when it will give way.

Experts recommend a number of exercises to strengthen the ankles, which in turn reduce the chances of sustaining a sprain, whether for the first time or the 10th. Image Jeff Harvath, a physical therapist at Washington University, helping a patient with a side-to-side strengthening exercise. While it’s nice to have someone help at first, you can also tie the band to a table leg. Credit. Izaiah Johnson for The New York Times “The biggest reason people have recurrent ankle sprains is that they never do rehabilitation,” said Dr.

  • Michael Fredericson, a sports physician at Stanford University.
  • The ankle is a complicated patchwork of bones and ligaments stitched together, connecting the tibia and fibula of the leg to the delicate bones of the foot.
  • It has to do a lot of work, bearing the full weight of the body while also bending and flexing in many directions.

It’s this versatility, along with a constant workload, that makes fully recovering from an ankle injury so difficult and critical, since it’s very easy to reinjure an ankle. “There’s not a lot of room for error, particularly if you do sports,” Dr. Fredericson said.

  1. The key is exercise.
  2. In a of 14 randomized controlled trials, exercise-based interventions were more effective at reducing the risk of recurring sprains than usual care, which often consists of rest, ice, compression and elevation.
  3. We do know that exercise therapy works,” said Jente Wagemans, a graduate student at the University of Antwerp and the lead author of the study.

“We know that it is effective for the prevention of a secondary injury.” Even in the first few days after a sprain, it can help to move the ankle. Dr. Alysia Robichau, a sports physician at Houston Methodist Hospital, often recommends very light, non-weight-bearing activity, such as tracing the alphabet with the foot, in the days after a sprain.

  • That helps with gentle range of motion,” she said.
  • Once the ligament has started healing, which happens in the first few weeks after a sprain, the next step is weight-bearing exercise.
  • Like bones and muscles, Mr.
  • Wagemans explained, ligaments become stronger when you apply increasing amounts of force.

Ankles are highly mobile joints, so it’s important to strengthen them in as many directions as possible: to the left, to the right and straight up, as this patient is doing. Credit. Izaiah Johnson for The New York Times Unlike bones, ankle ligaments need to be strengthened in multiple directions, because the joint is so mobile.

  1. One simple is to loop a resistance band around the foot and attach it to something heavy, like a table leg.
  2. Then flex the foot forward, backward and sideways, aiming for three sets of 15 repetitions each.
  3. If you are trying to prevent ankle injuries, these exercises should be done three to four times a week.

If you are recovering from a recent ankle sprain, any exercises should be under the guidance of a physical therapist, who will tailor them to the injury. Every time you step on an uneven surface or have to place your foot quickly, tiny nerves in your ankle automatically help it remain steady rather than rolling or twisting.

Think of them as the lane-assist feature in some cars, which make tiny steering corrections to avoid drift, Dr. Peterson said, except the nerves bring your ankle back to a neutral position. One major cause of wobbly ankles is when sprains also damage these corrective nerves. “Without that feedback system, you are more likely to roll your ankle again,” said Jeff Harvath, a physical therapist at Washington University in St.

Louis. If your ankle feels wobbly or unstable or has a habit of rolling, you need to retrain the nerves in that area. “It’s about teaching the muscles and the ligaments to coordinate in the right ways,” Dr. Robichau said. One of the best ways to do this is a,

To start, balance on one leg, reaching out with your arms in different directions, aiming for one set of 20 repetitions. It’s important to use a lot of varied movements, such as reaching out for something with your hands, shifting your weight, closing your eyes or even standing on one leg while brushing your teeth.

“The more real it seems, the more it transfers” to daily life, Dr. Peterson said. Single-leg exercises are a great way to build resilience in the ankle. As you become more comfortable, vary the motions you use — reaching down, up or across your body — to simulate real life.

Credit. Izaiah Johnson for The New York Times The standing leg star tap is another good exercise to build ankle stability. While standing on his left foot, this patient gently taps his foot around his body, bringing his feet back together after every one. Credit. Izaiah Johnson for The New York Times Once you are comfortable with this, incorporate an element of instability by balancing on a couch cushion, foam balance pad or Bosu ball.

For an additional challenge, add a light weight or medicine ball. Another variation is, Balance on one foot and reach the other foot out in straight line, forward, to the sides and backward, in a clockwise pattern, aiming for two sets of 15 repetitions.

  • The muscles of your legs, ankles and feet also play an important role in ankle stability, which is why it’s important to strengthen them.
  • Whenever your ankle joint gets pulled in the wrong direction, your ankle and calf muscles help pull it back.
  • We don’t want to rely on ligaments for everything,” Dr.

Harvath said. This includes the muscles of our lower legs, which tilt our foot in, out, up and down. Strengthening these muscles can help compensate for weaknesses in the ligaments of the ankle. Dr. Harvath recommended, such as a couch cushion, foam balance pad or Bosu ball.

He recommended two sets of 15 repetitions for each leg. Bosu balls can be useful for ankle exercises. This patient is doing lunges onto the ball to strengthen the muscles around the ligaments. You can also use a pillow or cushion. Credit. Izaiah Johnson for The New York Times Another exercise for your calves and ankles is, which can be done with a single leg or both legs.

Stand with your feet shoulder-width apart. Simply rise to your tiptoes, then lower your heels to the ground. Aim for three sets of 10 repetitions. If done regularly, these exercises can both prevent and help you recover from injury. As for Dr. Peterson, his ankle instability forced him to stop playing football and persisted for about 10 years.

  1. It was only when he went to school for physical therapy that he started his own ankle-strengthening exercise routine.
  2. Today, although the ligament in his ankle is still damaged, he has been able to compensate and create the stability he needs.
  3. He does all of his favorite activities, such as running marathons and rock climbing, without worrying about his ankle rolling.

For many of the patients he sees, regaining strength and stability in their ankles is a matter of learning what exercises to do. “It’s often very simple,” he said. Rachel Fairbank is a freelance science writer based in Texas. A version of this article appears in print on, Section D, Page 6 of the New York edition with the headline: Steps to Deal With Ankle Troubles,

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: How to Avoid (and Fix) a Bum Ankle (Published 2022)

What causes weak ankles?

Causes – There are many causes of weak ankles. While some people are born with weak ankles, this isn’t the only cause. One of the most common causes is injuries that damage components in your lower legs, ankles, or feet. Examples include sprains, strains, fractures, and dislocations.

Another issue that causes weak ankles is chronic ankle instability, which develops after trauma to the ankle. There are also some health conditions that can cause the ankles to get weak. Diabetes and osteoarthritis are the most common ones. Finally, wearing incorrect footwear, such as unsupportive shoes or high heels, is another cause.

Wearing incorrect footwear can have a lot of repercussions, including foot deformities, such as claw toe, and pain and weakness in the feet and ankles. If you have weak ankles, there’s a lot you can do to improve the condition and reduce potential symptoms.

Why does my ankle hurt but it’s not swollen?

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,

Why does my ankle hurt even though I didn’t twist it?

Sudden pain in the ankle without injury can have many possible causes, including autoimmune conditions, different types of arthritis, and foot alignment issues. Conditions such as lupus and arthritis can be serious if not treated. There are a number of potential causes for sudden ankle pain without injury.

  1. In this article, we will discuss those possible causes, treatments that are available, and when a person should seek medical attention.
  2. Osteoarthritis (OA) is the most common form of arthritis, and it can occur in the ankle joint.
  3. OA in the ankles occurs through wear and tear of the joint that causes the cartilage and bone to break down and change.

Causes of OA in the ankles can include :

Age: OA in the ankles is more common in older adults. Previous injury: Any former ankle injury can lead to OA in the ankles, although symptoms may not show for years after the injury. Weight: If a person is overweight it may put more stress on the ankles.

Learn more about OA of the ankle.

Why does my ankle still hurt after 2 years?

Chronic instability – Instability of the ankle can be divided into mechanical and functional instability. With functional instability the ligaments are not stretched and the ankle is stable on exam. The patient, however, has the feeling of giving way. This can be caused by the above-mentioned problems or by instability from improper muscle function.

  • This is treated with physical therapy for rehabilitation and retraining of the ankle.
  • Mechanical instability, on the other hand, is due to improper healing or stretching of the ankle ligaments that cause the ankle to be unstable or lax, leading to the true giving way of the ankle.
  • This can be controlled in some patients with bracing, but often times surgical repair or reconstruction of the ankle ligaments is necessary.

The problems discussed above are certainly not the only causes for ankle pain, however, they are the four most common causes for pain following what may otherwise may have been thought of as “just an ankle sprain,” Although these problems are common they don’t need to be considered normal or expected.

Does walking reduce 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

Should I run through ankle pain?

What Can I Do for Ankle Pain After a Run? – Some common ankle problems associated with excessive running are Achilles tendonopathy, a sprain, a stress fracture, and osteoarthritis. Whether it is sore or tight ankles or Achilles tendonitis, here is what you can do when your ankles are painful after running:

Rest – Your body has a natural healing process as new cells replace damaged ones, but it takes time and requires rest. So, stop until your pain is completely gone, otherwise your injury can get worse. Either relax in the meantime or find alternative ways to exercise – swimming is a good alternative – while your ankle heals. Ice and cold therapy – Applying ice packs to the affected ankle is an effective way to reduce your pain, as well as to reduce inflammation and swelling. The numbing effect can also be soothing for pain. Compression – Wrap your painful ankle with KT tape (ask your physical therapist, coach, or doctor how), or use a splint that supports and stabilizes the ankle and controls any swelling. Elevate – Keep your ankle raised above heart level when you’re sitting or lying down in order to help reduce swelling. Stretch – Gently stretch and massage your injured ankle to help reduce the pain and tension. Pain relievers – Over-the-counter anti-inflammatories, as recommended by your healthcare provider, can help ease the pain and inflammation of your injured ankle.

If pain and discomfort continues despite these efforts, see your healthcare provider for more advanced treatment.

Can I run with ankle tendonitis?

Peroneal Tendonitis Treatment Final Thoughts – Running with peroneal tendonitis is possible but you need to take a different approach that includes

A realistic assessment of your ability to run Cross-training to maintain your aerobic fitness and endurance Strength training to properly load the tendon and heal the injury

Don’t let peroneal tendonitis stop you from running. With the right approach, you can still be fit and active while managing your condition. Be sure to consult with a doctor or physical therapist before starting any new exercise program. And remember to listen to your body.

Do runners have weak ankles?

Top Running Injury No.2: Weak Ankles – If you have weak ankles, you’re not alone. This is a common injury in not only runners, but also other athletes. If you have this problem, you more than likely are favoring the lateral portion of your feet when you are running.

Should I take a break from working out if my joints hurt?

To schedule an appointment, call 216-676-1234. Are you suffering from joint and muscle pain as a result of a New Year’s Resolution to get fit and perhaps lose some weight? If so, you are not alone. “Every year, millions of Americans wake up New Year’s Day resolved to start exercising and get in shape,” said Dr.

  1. George Friedhoff, sports medicine specialist at St.
  2. Vincent Charity Medical Center.
  3. Unfortunately, too many go from 0 to 60 on day one, and then end up with overuse injuries, stress fractures or muscle pain.” Starting in late January and early February every year, Dr.
  4. Friedhoff begins to see an influx of patients suffering from overuse injuries caused by starting their New Year’s exercise regime too aggressively.

These injuries are one factor that leads to the more than 80 percent of those who make a resolution to exercise falling off the wagon by early February. However, Dr. Friedhoff said the majority of these strains and pains do not need to make your New Year’s Resolution come to a screeching halt. Dr. Friedhoff’s patient tips include:

Listen to your body. When you begin to feel muscle and joint pain with a new exercise program, this is your body telling you it is too much. If you wake up the day after training and you feel severe pain and stiffness, it is a sign that you may be starting out too hard. Your heart rate during exercise is also your body’s own guide to know the intensity of exercise you can handle. Allow for rest. If you are experiencing pain from overuse, it is important to give the body a rest so it can recover. In some cases, Dr. Friedhoff said, that may mean taking a week off from regular exercise. However, so that one week off doesn’t throw patients completely off their program, he recommends stretching and isometric exercises to help relieve the strains. He also recommends using this week to begin some form of cross training, such as swimming or biking if you happen to be a runner. If pain does not resolve itself during this period, it might be time to see a doctor to diagnose the injury. Moderately increase intensity and duration. Once the body has had a chance to recover from overuse, Dr. Friedhoff advises patients to restart their exercise program at 40 percent of what they were doing when the injury or pain began. Then, each week, increase exercise by no more than 10 percent. This allows the body time to adjust and build strength over time. Map out a reasonable training plan with variety of exercise. Friedhoff recommends mapping out a three to four month training plan, with manageable goals along the way. Practical goals and weekly workout plans enable patients to achieve success and confidence to keep them engaged in their program. He also recommends mixing up training each day, incorporating strength training, swimming, biking or yoga into the routine, to keep one motivated – and not bored – by their exercise program.

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This year, Dr. Friedhoff found himself following his own advice. Dr. Friedhoff started training January 1 for his fourth Cleveland Marathon, running four times a week. During the second week, he started to develop lower back pain. “I didn’t want the pain to get worse, so I turned to what I always tell my patients,” he said.

  1. I shut everything down for a week, and focused on the low back hip stabilization exercises I provide patients with lower back pain.
  2. I worked in cross training and slowly built up my intensity following the 10 percent rule.” As a result of this program, Dr.
  3. Friedhoff is now back to full training, even recently running 12 miles, pain free, one day during a Cleveland winter snowstorm.

To learn more or schedule an appointment with Dr. George Friedhoff of the Spine and Orthopedic Institute at St. Vincent Charity Medical Center, call 216.676.1234. To schedule an appointment, call 216-676-1234.

Should I stop working out if my joints hurt?

What Do I Do if I Have Pain During or After Exercise? It’s normal to have some pain, stiffness, and swelling after starting a new physical activity program. It may take 6 to 8 weeks for your joints to get used to your new activity level, but sticking with your activity program will result in long-term pain relief.

Until your pain improves, modify your physical activity program by exercising less frequently (fewer days per week) or for shorter periods of time (less time each session) or with less intensity. Try a different type of exercise that puts less pressure on the joints—for example, switch from walking to water aerobics. Do proper warm-up and cool-down before and after exercise. You can find warm-up and cool-down exercises on the Arthritis Foundation’s, Exercise at a comfortable pace—you should be able to carry on a conversation while exercising. Make sure you have good fitting, comfortable shoes.

Pain that is sharp, stabbing, and constant. Pain that causes you to limp. Pain that lasts more than 2 hours after exercise or gets worse at night. Pain or swelling that does not get better with rest, medication, or hot or cold packs. Large increases in swelling or your joints feel “hot” or are red.

: What Do I Do if I Have Pain During or After Exercise?

Should I keep exercising if it hurts?

Is it bad to work out when you’re sore? – “Muscle soreness occurs because both muscle and the connective tissue around it get damaged during exercise,” explains Dr. Hedt. “This is completely normal and, for the most part, nothing to worry about. In fact, this is how muscle gets stronger since it builds back a little bit better each time.” Still, muscle soreness is uncomfortable and can feel like:

Muscles that are tender to the touch Burning pain as you use a specific muscle group Discomfort that occurs as you stand, sit, squat, lift or go up and down the stairs

What’s more is that this soreness can hang around for a while. “Usually you don’t actually feel sore until about 24 to 72 hours after your workout, and then this soreness can persist for up to three days,” says Dr. Hedt. “This is why it’s called delayed onset muscle soreness, or DOMS.” (Related: No, Lactic Acid Buildup Isn’t What Causes Muscle Soreness After a Workout — Here’s Why They Do Get Sore, Though ) And despite stretching, foam rolling or using a massage gun, you might still be dealing with sore muscles by the time your next workout rolls around.

  • The logical question: Should you be pushing through such soreness or resting your muscles.
  • Working out when sore is okay as long as it isn’t affecting your movement to the point where it’s causing you to compensate and do something in a way that’s unsafe,” says Dr. Hedt.
  • Muscle soreness can be a deterrent to exercising, but it’s temporary and the more you exercise, the less you should feel it.

This is why staying active is so important. Usually, those who stay active aren’t going to get sore as much.” Even with soreness, though, there’s risk in following the “no pain, no gain” mantra too closely. “You never want to inadvertently turn some discomfort that started as nothing into something that can potentially increase your risk for injury,” says Dr.

How long should you rest a hurt ankle?

Sprained Ankle | Orthopedics & Sports Medicine Every day, approximately 25,000 people sprain an ankle. Ankle sprains happen when the foot twists, rolls or turns beyond its normal motions. When a ligament is forced to stretch beyond its normal range, a sprain occurs.

Severity Physical Examination Findings Impairment Pathophysiology Common Treatment Protocol
Grade 1 Minimal tenderness and swelling Minimal Microscopic tearing of collagen fibers Weight bearing as tolerated

No splinting / castingIsometric exercisesFull range-of-motion and stretching / strengthening exercises

Grade 2 Moderate tenderness and swelling, along with a decreased range of motion and possible instability Moderate Complete tears of some but not all collagen fibers in the ligament Immobilization with air splint Physical therapy with range-of-motion and stretching / strengthening exercises
Grade 3 Significant swelling, tenderness, and instability Severe Complete tear / rupture of ligament Immobilization Physical therapy similar to grade 2 sprains, but over a longer period Possible surgical reconstruction

Reprinted with permission from Bernstein J (ed): Musculoskeletal Medicine, Rosemont, IL; American Academy of Orthopaedic Surgeons, 2003, p.242. The amount of pain and swelling you experience will depend on the amount of stretching and tearing of the ligament.

Instability occurs when there has been complete tearing of the ligament or a complete dislocation of the ankle joint. Swelling and pain typically last 2-3 days. Walking may be difficult and crutches may be needed. When an ankle sprain is suspected, your doctor will perform a physical exam which may be painful.

The doctor may need to move your ankle in various ways to determine which ligament has been damaged. Your doctor may be able to tell you the grade of your ankle sprain based upon the amount of swelling, pain, and bruising. If there is a complete tear of the ligaments, the ankle may become unstable after the initial injury phase passes.

If this occurs, it is possible that the injury may also have caused damage to the ankle joint surface itself. Your doctor may order X-rays to make sure you don’t have a broken bone in the ankle or foot. A broken bone can produce similar symptoms of pain and swelling. An MRI (magnetic resonance imaging) scan may be ordered if your doctor suspects a very severe injury to the ligaments, injury to the joint surface, a small bone chip, or other problem.

The MRI may be delayed in order to allow any swelling and bruising to resolve itself. Most ankle sprains need only a period of protection to heal. The healing process takes about four weeks to six weeks. The acronym R.I.C.E is a good way to remember what to do:

Rest your ankle by not walking on it. Ice should be immediately applied. It keeps the swelling down. It can be used for 20-30 minutes, 3-4 times per day. Compression dressings, bandages, or ace-wraps immobilize and support the injured ankle. Elevate your ankle above your heart level as much as possible for the first 48 hours.

Depending upon the grade of injury, your doctor may recommend a cast boot, air splint, and/or crutches. Even a complete ligament tear can heal without surgical repair if it is immobilized appropriately. Your doctor may tell you to incorporate motion early in the healing process to prevent stiffness.

Ultrasound Electrical stimulation Active range of motion exercises or controlled movements of the ankle joint without resistance Water exercises if land-based strengthening exercises, such as toe-raising, are too painful. Lower extremity exercises and endurance activities as tolerated. Proprioception training

Non-steroidal anti-inflammatory drugs (NSAIDs) may be used to control pain and inflammation. Surgical treatment for ankle sprains is rare. Surgery is reserved for injuries that fail to respond to non-surgical treatment and for persistent instability after months of rehabilitation and non-surgical treatment. Surgical options include:

Arthroscopy – A surgeon looks inside the joint to see if there are any loose fragments of bone or cartilage, or part of the ligament caught in the joint. Reconstruction – A surgeon repairs the torn ligament with stitches or suture, or uses other ligaments and/or tendons found in the foot and around the ankle to repair the damaged ligaments.

All ankle sprains recover through three phases:

Phase 1 – 1 Week – Resting, protecting the ankle, and reducing swelling. Phase 2 – 1 to 2 Weeks – Restoring range of motion, strength, and flexibility. Phase 3 – Weeks to Months – Gradually returning to activities that do not require turning or twisting the ankle and doing maintenance exercises. Later followed by activities that require sharp, sudden turns (cutting activities) such as tennis, basketball or football.

If an ankle sprain is not recognized and treated, chronic problems of pain and instability may result. : Sprained Ankle | Orthopedics & Sports Medicine