Easy Ways To Get Rid of Ankle Pain When Walking and Prevent It From Returning

Your ankles are one of the most important joints for walking, which is why pain in this area is both frustrating and inconvenient. Ankle pain when walking can come from many different sources: from health conditions to the natural shape of your foot to the shoes you wear. Here, experts explain the most common causes of ankle pain and the best ways to ward it off.

Common causes of ankle pain when walking

Some of the most commons causes of ankle pain include:

1. Your foot structure

If you have flat feet or high arches, there may be excess stress on your ankles when you walk. This can lead to discomfort, explains Raj Dasgupta, MD , Chief Medical Advisor for Fortune Recommends Health.

“Some individuals have lost range of motion in the ankle over the years — especially the range of motion of dorsiflexion, which is toes to the nose ankle movement,” adds Milica McDowell, PT, DPT , a certified exercise physiologist and VP of operations Gait Happens . “Walking asks for a lot of this movement. So if you've lost some of it, walking can be painful.”

2. Your footwear

The shoes you wear while walking may also contribute to ankle pain. There are a few factors that can make a certain shoe less than ideal, our experts say. And it’s not just high heeled shoes that are behind ankle pain and foot pain.

Shoes that are either too tight or too loose around your feet can cause ankle pain, as can shoes that don't provide enough support. There is even such a thing as excessively cushioned footwear that can lead to foot and ankle pain, say Dr. Dasgupta and Dr. McDowell.

3. Underlying health conditions or injuries

More common causes of ankle pain when walking include sprains, where the ligaments in the ankle are stretched or torn, and muscle strains from overuse, Dr. Dasgupta says.

Forms of arthritis , such as osteoarthritis and rheumatoid arthritis, can make the ankle joint swollen and painful, he adds. Similarly, tendonitis, which is the swelling of the tendons (such as the Achilles tendon right above the ankle), can also cause pain.

Issues like plantar fasciitis , which usually affects the heel, can lead to pain that spreads to the ankle as well, he notes.

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How to prevent ankle pain when walking

It’s a given that the first line of defense against ankle pain is appropriate footwear. But there are other preventive measures you can take to maintain flexibility, mobility and strength in and around the ankle.

“This could be as simple as stretching the calf, improving your single leg balance and performing targeted ankle strengthening exercises such as an ankle 4-way,” offers Dalton O'Brien, DPT , Clinic Director at ProRehab Physical Therapy.

Try following along with this video to exercise your ankles using just a rolled up towel:

You can also do simple at-home balance exercises like standing on one foot or walking heel to toe as if you’re walking on a balance beam, suggests McDowell.

Home treatment for ankle pain when walking

To relieve pain and swelling in your feet and ankles, try these two effective home remedies:

1. Practice the RICE method

The RICE principle (Rest, Ice, Compression, Elevation) is the most common way to achieve natural relief at home, says O’Brien. Icing a swollen ankle reduces swelling and helps control pain due. Credit goes to the numbing aspect that occurs from prolonged cold exposure, he explains.

“Typically, I recommend icing for about 20 minutes and taking a break until the top of the hour,” he says. “You can feel free to ice multiple times throughout the day. Elevation while icing, or really anytime you are resting, is a good way to allow the increased fluid in the ankle to work its way back toward the heart.”

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Additionally, compression may have the best evidence for a reduction in swelling, he says. Consider a simple neoprene sleeve to provide low-grade compression as another way to keep swelling under control and prevent pain from getting worse.

2. Do ankle stretches

Stretching and strengthening the affected ankle is also helpful for mitigating pain, O’Brien adds. He recommends two simple and effective stretches to improve ankle mobility: a calf and soleus stretch.

“These are the two biggest muscles on the back of the lower leg that help with flexing the ankle,” he says. “They can get stiff over time, restricting your ankle’s ability to flex and extend.”

Here’s how to do both stretches, which can be performed in a standing position.

1. Place your hands on a wall or stable surface
2. Stagger your feet so one is in front of the other
3. Keeping your heels on the ground, gently lean forward and bent the front knee, while keeping the back knee straight. You should feel the stretch in the back of your lower leg
4. Hold for 20-30 seconds
5. Straighten the front knee, and then repeat three to five times
6. Repeat on the other side

You can also perform gentle ankle movements such as small ankle circles, writing the alphabet in air with your toes and moving your foot side to side, all of which will lubricate the joints and reduce stiffness, says McDowell.

Read on for more pain management tips:

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .