Generally caused by an injury or chronic ailment such as arthritis, ankle pain is an often debilitating condition that can leave people feeling miserable. Fortunately, here at Thurber & Thurber Podiatric Medicine and Foot Surgery (with offices in Elmira, NY, Horseheads, NY, and Waverly, NY), we are here to help. If you are currently struggling with ankle pain, here are three ways that you can find relief!
1. The RICE Method: Standing for "rest, ice, compress, elevate" this pain-relieving treatment consists of four elements that should be used in conjunction with one another. It is applied as follows:
- Rest: If you have severe swelling and pain, rest your foot as much as possible for the first 24–48 hours. Use crutches or a cane if necessary. Move your ankle gently after a couple of days of full rest to help prevent stiffness. Avoid activities that cause discomfort or swelling.
- Ice: Apply a cold pack or ice pack to your ankle. This can help reduce the pain and swelling. Put a cold back or ice pack on your ankle for 20 minutes at a time three to five times a day. You can also make a slush bath by mixing water and ice in a bathtub or large container. Soak your ankle for up to 20 minutes.
- Compress: Wrap your ankle with a compression wrap. This can preserve mobility in your ankle joint, ease your discomfort, and reduce swelling. However, make sure you don’t wrap your foot too tightly—if your toes go numb or your discomfort increases, loosen the wrap.
- Elevate Your Ankle. Raise your foot above your heart level, as this will help reduce swelling. It's important to keep your foot elevated at night if you can.
2. See Your Doctor. If your pain doesn't go away within a couple of weeks, make an appointment with one of our offices in Elmira, Horseheads, or Waverly. Your podiatrist can help rule out more serious conditions such as gout, fracture, or arthritis, as well as offer a full range of treatments for your issue.
3. Ask About custom orthotics. Orthotic devices (shoe inserts) can reduce pain in a variety of foot and ankle conditions. Orthotics can also prevent pain and keep foot problems from getting worse.
Give us a call!
Take your life back from ankle pain. Call one of Thurber & Thurber Podiatric Medicine and Foot Surgery's offices to schedule an appointment: (607) 734-4582 for Elmira, (607) 739-8318 for Horseheads, and (607) 565-8128 for Waverly.