Most people will suffer discomfort in and around their feet or ankles at some point during their lives.
It's one of your body's most intricate and demanding systems. It has 26 bones and 33 tiny joints, all of which are connected by a soft tissue network composed of muscles, tendons, ligaments, nerves, and blood vessels.
Most foot or ankle pain is temporary and caused by soft tissue injuries like sprains or strains.
These should progressively heal with the use of basic self-care techniques. Though some may take several months to fully recover, you are unlikely to require medical attention.
However, some pain has no evident source and may not respond much to self-care.
Pain that worsens, does not improve or lasts more than a few months may be caused by structural changes in the foot or ankle, as well as an underlying ailment.
Long-term pain in and around the feet or ankles can be caused by a variety of factors, including:
- inflammatory arthritis
- badly fitting footwear
- poor blood circulation
- osteoarthritis
- nerve damage
- connective tissue diseases
How can I treat foot or ankle pain when it starts?
The majority of foot and ankle pain can be addressed without seeing a doctor. Soft-tissue injuries should improve within a few days with the help of some basic self-care techniques. You may need to be cautious and safeguard the wounded region for several months until it has completely healed.
Self-care tips
Paracetamol and pain reliever gel should assist in alleviating your pain and discomfort.
There are four steps to relieving pain, known as RICE therapy, which can improve healing, particularly in the first 2-3 days. They are:
- Rest – try not to put weight on the damaged foot or ankle. Do not exercise; instead, gently move it from time to time to keep the area from becoming stiff.
- Ice – apply an ice pack or frozen vegetables wrapped in a moist cloth to the uncomfortable area for 20 minutes every 2-3 hours.
- Compression – wrap a bandage around the hurting spot. It should be snug enough to support it but not so tight that it inhibits blood flow. If you've damaged your toe, insert a little piece of wool or cotton between it and the next toe and tape them together.
- Elevate your foot to minimize swelling.
Gently massaging the uncomfortable area regularly might help reduce swelling and promote blood flow.
Hot baths, heat packs, ibuprofen, and alcohol should be avoided during the first few days since they can interfere with healing.
Exercise
Exercise can assist in relieving pain and stiffness in the feet and ankles. Our article on exercises for the toes, feet, and ankles has examples of exercises that may be useful to you.
If your feet or ankles are tight in the morning, exercise may be more comfortable once they have had a chance to relax. Warm baths or showers might help relieve stiffness.
Begin lightly and gradually increase the amount you do as each exercise gets easier or more comfortable.
It's natural to have little pain as you move your foot or ankle. However, if moving makes it worse or causes more extreme pain, stop and seek medical attention.
When should I see a healthcare professional about foot or ankle pain?
Some foot pain can worsen over time. If you are unable to address the pain on your own or have a condition that may impact your joints or soft tissue, you should seek medical attention.
You should speak to your doctor or a footcare specialist if:
- your skin has changed color – especially if it’s turned dark blue or black
- your pain is getting worse
- you have sores that are not healing
- your pain does not improve in the first few days
- it is still causing problems after two weeks of self-care
- it is red, warm, or swollen – as you may have an infection
- you have an inflammatory condition, such as rheumatoid arthritis or scleroderma
- your foot has changed shape or is really swollen
- you are taking steroids, biologics, or other drugs that affect your immune system
- you have a high temperature or feel hot and shivery
- you have diabetes
- the problem keeps coming back or lasts longer than three months
Your doctor may recommend that you see a foot care specialist, like a podiatrist, physiotherapist, or orthotist, for a diagnosis and treatment.
Comments