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How do I get rid of stiffness in my ankle?
Caring for ankle pain at home
- Rest. Avoid putting weight on your ankle.
- Ice. Begin by putting a bag of ice on your ankle for at least 20 minutes at a time, with 90 minutes between icing sessions.
- Compression. Wrap your injured ankle with an elastic bandage, like an ACE bandage.
- Elevation.
What can I do about my stiff feet?
To treat it:
- Rest, ice, and elevate your foot.
- Wear stiff-soled shoes or foot pads to relieve pressure.
- Take pain relievers.
- If you’re still in pain, talk to your doctor.
What does it mean when your ankle is stiff?
The most common causes include injury, arthritis and normal wear and tear. Depending on the cause, you may feel pain or stiffness anywhere around the ankle. Your ankle may also swell, and you may not be able to put any weight on it. Usually, ankle pain gets better with rest, ice and over-the-counter pain medications.
What causes tightness in ankles and feet?
While other causes exist, many cases of foot tightness are due to peripheral neuropathy. Even mild cases of neuropathy can decrease nerve supply to the muscles, tendons, ligaments, and joints so that they don’t function like they should. And when that happens people eventually complain of stiffness.
What does a stiff foot mean?
What causes tightness around ankles?
Many forms of arthritis and related conditions can cause pain, stiffness and swelling in the ankles. The most common form of arthritis, OA is a chronic condition caused by the breakdown of the cartilage that cushions the ends of the bones where they meet to form joints.
How to treat a slightly sprained ankle?
A brace or splint can take pressure off the joint. Ice is probably the best treatment. Put it on your ankle to lower blood flow and help with swelling, redness, and warmth. It can prevent inflammation if you do it quickly after an injury. Compression can keep down swelling. Use an elastic bandage or wrap until the swelling goes down.
Are ankle weights bad for your ankles?
Although ankle weights can increase the energy you burn while walking, they may strain the ankle joint and leg muscles, which could increase your risk of injury.
How to treat ankle stiffness?
Massage therapy can also help decrease stiffness of the ankle. Because moving the foot upward toward the head is generally the most limited movement after a sprained ankle, massage is usually most helpful when applied to the back or outside of the calf. Different techniques of massage can be used, either alone or in combination.