Ankle Pain

Introduction^1,2,3

Ankle pain is fairly common and can be caused by exercising too much or wearing shoes that are too tight! The ankle joint plays a key role in keeping you stable and maintaining your balance.

Pain in the ankle may develop suddenly after an injury or gradually over time due to overuse or underlying conditions. You are usually able to ease ankle pain yourself at home but sometimes it can be caused by something more serious like a broken ankle.

Causes and Symptoms of ankle pain

Ankle pain can be caused by a number of things, including injuries and health conditions^2,4. Do not self-diagnose, if you are worried speak to your GP.

Symptoms	Possible Cause
Pain, swelling, bruising, starting after intense or repetitive exercise	Sprained ankle
Pain in ankle and heel, pain in calf when standing on tiptoes	Achilles tendonitis
Redness and swelling, dull aching pain	Bursitis
Sudden sharp pain, swelling, a popping or snapping sound during the injury, difficulty walking, ankle at odd angle	Broken ankle

Treatments for ankle pain

If you think your ankle is broken please see a doctor, otherwise the NHS recommends resting your ankle for the first 24-48 hours. After 48 hours they recommend trying to use your leg more and returning to your normal daily routine including work¹.

Other ways you can help to ease your ankle pain yourself at home include:

Putting an ice pack wrapped in a towel on your ankle for up to 20 minutes, every 2 to 3 hours
Wear wide comfortable shoes with a low heel and soft sole
Wrap a bandage around your ankle to support it
Try regular gentle stretching exercises
Use painkillers such as paracetamol or ibuprofen

Exercises for ankle pain

These exercises may be helpful for people with a new ankle problem, if you have been diagnosed with an ankle condition you should speak to your healthcare professional⁵

Ankle bend

You can do this exercise while sitting or lying down
Place the heel of one foot on the floor with your toes pointing towards the ceiling. The other foot should be firmly planted on the floor
Slowly begin to point your toes forwards. Hold for a few seconds and then return to the starting position

Ankle tilt

You can do this exercise while sitting down or standing
Place the heel of one foot on the floor with your toes pointing towards the ceiling. The other foot should be firmly planted on the ground. Tilt your ankle so that your toes point towards the left
Hold for a few seconds and then tilt your ankle to the right

Standing calf stretch

You should do this exercise while standing up
Place a chair in front of your body and use this to lean on. Bring one leg out behind you until you feel a stretch. The other leg should be slightly bent out in front
Hold for a few seconds and then return to the starting position
Aim to gradually increase this hold to 20 or 30 seconds to get the most benefit

Seated heel raise