When to See A Physical Therapist About Ankle Pain

People who enjoy an active lifestyle of exercise, sports, or hiking through our great outdoors can take having a pain-free stride for granted. Ankle pain can occur suddenly or gradually, resulting in acute or chronic conditions that make it difficult to maintain your lifestyle. 

Even when ankle pain is manageable, it’s always a sign that something could be wrong, and delaying treatment won’t help the pain abate faster. It’s important to listen to your body in general, and joints in particular, and to take action when something feels wrong, no matter what the cause might be. 

Causes of ankle pain 

Many people are intensely aware of what triggered their ankle pain, whether it was tripping or falling, rolling your ankle, or hyper-extending the joint. However, not all pain, whether on the inside ankle or outside ankle, has an obvious cause. 

More chronic conditions, such as arthritis, will arise gradually as you age, change exercise habits, or increase your activity level. 

In general, ankle pain after running is caused by overuse of the joint, leading to wear and tear on the resilient but fragile tendons, bones, and ligaments in your ankle. When stressed, these tissues can become inflamed, swollen, and painful. 

You need to know exactly why your ankle is hurting in the first place in order to develop the right treatment plan for long-lasting pain relief and sustainable habits in the future. Although the pain may go away on its own if you stay off your feet for a few days (if you can), you’re at risk of hurting yourself again if you don’t know for sure what caused your ankle pain in the first place. 

This is where a professional physical therapist is often best-suited to perform an examination of your ankle as well as listen to your habits and family medical history to determine a proper diagnosis. 

What to do about ankle pain 

The best treatment for ankle injuries varies by person and lifestyle because everyone’s expectations, habits, and pain are unique. Short-term pain relief often can be found in the RICE approach: 

• Rest – When something hurts, stop or reduce the activity that causes pain.  

• Ice – Keeping your ankle wrapped with ice can reduce the increased blood flow that’s likely happening due to your body’s inflammatory response in the area. 

• Compression – Compression wraps help support a weak or damaged joint as you also rest and allow it to heal. Just remember that over-the-counter garments are no substitute for a professional examination and treatment plan. 

• Elevation – Especially in the feet, fluids can pool due to gravity, making the inflammation response more intense and more painful. Elevating your ankle above the level of your heart often helps that fluid drain to other parts of the body and reduces pain. 

We always recommend taking your orthopedic health seriously, whether your ankle has been hurting for a day or 5 years. Our team of physical therapy professionals is here to help you understand how to reduce the pain you’re experiencing and live your fullest active lifestyle for years to come. 

How to prevent ankle injuries 

The best cure is prevention. Depending on your physical fitness, activity type and level, strengthening your ankle, remembering to stretch, and paying attention to your posture and running form are all factors of preventing ankle injuries in the future. 

Strengthen joints 

The ankle is a complex joint with critical load-bearing tendons, bones, and muscles that are almost constantly in use throughout your daily life in addition to your active hobbies. Conditioning these muscles through exercise can prepare them for more strenuous activities using simple techniques like calf raises, ankle circles, and squats.  

Stretching your legs before going on a hike or run is another way to “warm up” your ankles so they’re not strained with sudden changes in activities, reducing the wear and tear both in the moment of exercise and in the long run. 

Your Therapydia physical therapist can work out a personalized stretching and conditioning routine to help improve your ankle strength and resilience for years to come. 

Improve running technique 

Runners love to hone their running technique for the stride that works best for their body type, distance or speed goals, and preferred terrain. However, not all of the possible running techniques out there are well-suited for everyone. 

At Therapydia, we offer run assessments to identify what makes your stride unique and how to move in ways that reduce wear and tear on your joints, including your ankles. Our physical therapists can also recommend high-quality shoes and gear that go even further to reduce the risk of injury whether you’re running on a track or out on the trails. 

Ankle pain treatment in Portland, OR 

Ankle pain can be annoying or downright debilitating. But understanding its causes and knowing how to treat and prevent it empowers you to take control of your orthopedic health. By strengthening your joints, improving your exercise technique, and seeking the right treatment when needed, you can enjoy the many beautiful sights and scenes Portland has to offer with confidence and ease. 

For a professional evaluation, run assessment, and treatment plan to help you reduce and prevent ankle pain, call one of our Portland Therapydia offices today or schedule your appointment online.