To alleviate ankle pain while walking, focus on rest, support, and proper footwear.
Here’s a breakdown of steps you can take:
Addressing Ankle Pain When Walking
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Rest and Elevation: When you can, rest your ankle and elevate it to reduce swelling.
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Ice Application: Apply an ice pack (or a bag of frozen peas wrapped in a towel) to your ankle for up to 20 minutes every 2 to 3 hours. This helps to reduce inflammation and pain. Never apply ice directly to the skin.
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Proper Footwear:
- Choose wide, comfortable shoes: Avoid shoes that are too tight or constricting.
- Opt for low heels: High heels can put extra strain on your ankles.
- Look for soft soles: A cushioned sole can absorb impact and reduce stress on your ankle joints.
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Supportive Insoles or Heel Pads: Use soft insoles or heel pads in your shoes for added cushioning and support. These can help to absorb shock and reduce pressure on your ankles.
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Consider Over-the-Counter Pain Relief: If needed, consider taking over-the-counter pain relievers like ibuprofen or naproxen to manage pain and inflammation. Always follow the recommended dosage.
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When to Seek Medical Attention: If your ankle pain is severe, persistent, or accompanied by swelling, bruising, or difficulty bearing weight, consult a doctor. You may have a more serious injury that requires professional treatment.
By following these recommendations, you can reduce ankle pain and make walking a more comfortable experience.
