Cause & Cure

6 Strategies for Ankle Pain Relief

According to the CDC, 20.4% of adults in the U.S. dealt with chronic pain in 2019. 7.4% of those adults struggled with chronic pain that limited their day-to-day life. 

Chronic pain is highest in populations 65 and older. Chronic pain can severely affect your quality of life and lead to mental health issues. 

If you’re dealing with chronic pain in your ankle and you’re looking for ankle pain relief, this guide contains all the information you’ll need. Keep reading to learn more. 

1. Rest as Much as You Can 

If you experience sudden ankle pain without injury, you might be putting too much strain on your body. Try to keep weight off of it by resting as much as possible. 

Slow down if your everyday activities take a lot of energy from you, and keep off your feet when working if you can. 

2. Use Ice as Well

Ice is another method you can use for pain relief. Ice is especially helpful if you’re also experiencing swelling in your ankles. 

Fill a plastic bag with ice or use an ice pack. Make sure to wrap it in a towel to prevent burning. 

Leave it on for 20 minutes, and wait about an hour and a half before applying again. Repeat at least 3 times a day to see if this helps. 

3. Compression Can Help Too 

Compression can reduce swelling and numb the pain you’re feeling in your ankle as well. You can purchase an elastic bandage at any drugstore and follow the instructions on the box to put it on correctly. 

If the bandage feels too tight, unwrap it and put it on again. Wrapping it too tightly might worsen the pain. 

4. Elevate Your Ankle Often 

If you’ve been feeling ankle pain when walking, you should consider elevating your ankle to ease the pain. This helps reduce swelling too. 

Lay down on your back and left your leg up against the wall. If this feels uncomfortable, you can elevate your ankle by placing a few pillows under your leg. The important thing is that your leg is raised above your heart. 

5. Try Some Pain Medications 

If you wake up with stiff ankles in the morning, you can try over-the-counter pain medications to see if you feel any relief. Ibuprofen can provide temporary relief. 

You can also speak to your doctor to see if you need stronger prescription pain medication. 

6. Contact a Chiropractor 

If these remedies aren’t helping relieve your pain long-term, and if you’re hesitant about taking too much pain medication, you should visit a chiropractor.

Chiropractic care is a way to provide relief more naturally. Your chiropractor can guide you through ankle pain exercises that can bring relief in the long run.   

Tips for Ankle Pain Relief

If you need ankle pain relief, some of the tips in this guide can help you get it. Rest and elevation are key, but visiting a chiropractor can provide more long-term relief. 

If you found this article useful, check out some of the other health blogs on our site.

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