Walking Tall: Your Comprehensive Guide to Ankle and Foot Pain Relief
Ankle and/or foot pain can provide a real stumbling block on your path to an active and pain-free life. Whether it's a persistent ache or a sharp twinge, it's time to take action. In this article, we'll delve into common causes of ankle and foot pain and explore effective solutions, including self-management advice, when to seek further treatment, and what treatments may help.
Common Causes of Ankle and Foot Pain
Let’s start from the beginning. What are some of the common causes of Ankle and Foot pain?
- Sprains and Strains: Overstretching or tearing of ligaments (sprains) and muscles (strains) in the ankle or foot can lead to pain and swelling. These injuries are prevalent in modern humans because the small muscles and joints which are designed to help keep the foot supple but stable are kept caged in shoes and other footwear for most of the day. Footwear, even the fancy ‘supportive’ kind (and sometimes, especially the fancy supportive kind) tends to decrease activation of the small, intrinsic muscles in your feet as shoes stop your feet from connecting with the ground and reacting in the way they were designed to). This can be counteracted by trying to remain barefoot when walking around the house, or by using minimalist footwear as discussed later in this article.
- Plantar Fasciitis: One of the most common causes of foot pain we see at Stoke Chiro Spinal Health, inflammation of the plantar fascia, the tissue that supports the arch of the foot, can cause intense pain in the foot or underside of the heel. Its causes are similar to sprains and sprains, where dysfunction of the muscles and joints of the feet causes an increase of stress and strain in the soft tissues underneath the feet, resulting in pain. This injury is especially common in athletes, and people who are required to spend long periods on their feet and/or walking on hard floors, such as nurses and warehouse workers.
- Achilles Tendinitis or Tendinopathy (the chronic form of Tendinitis): When the calf muscles or plantar fascia become stiff, or joints in the foot or ankle are not moving correctly, the strain can pull at the heel attachment of the Achilles tendon, causing inflammation, and often, intense pain. The Achilles tendon, which connects the calf muscles to the heel bone, is a large, thick, cable like structure and if pain and injury is not dealt with promptly, it can become a big problem, resulting in pain and problems with walking and performing exercise.
- Bunions: Another common cause of foot pain, a bunion is a bony bump that forms at the base of the big toe can lead to pain and discomfort. It is relatively easy to diagnose due to its appearance of a large, hard lump at the base of the big toe, and the appearance of the rest of the toes pointing outwards as it worsens. A common culprit for causing bunions in the wearing of overly tight shoes, or the extended wearing of high heels. For this reason, bunions are more commonly seen in women. So, there is a cost to looking fabulous! Wearing shoes with adequate room for the toes or using bunion pads to stop the bunion from rubbing can hip reduce pain. Manual therapy or dry needling may also help to mobilise the joint and decrease pain. If all else fails and pain worsens, an operation can be performed to resolve the problem
- Arthritis: Conditions like osteoarthritis or rheumatoid arthritis can affect the joints in the ankle and foot, leading to pain and stiffness. Rheumatoid arthritis is a systemic inflammatory arthritis, and the exact cause is often unknown (though there is thought to be a hereditary link). Osteoarthritis occurs due to the build-up of excessive stress and strain over time, and the damage this prolonged stress causes to the joints. For this reason, it’s causes are often the same as many of the causes already discussed above.
- Overuse and Poor Footwear: Excessive physical activity, such as years of running on hard surfaces, ill-fitting shoes, or high heels can contribute to foot or ankle pain. ‘Correct’ footwear could be a whole topic on its own and is an absolute minefield with a diverse range of differing opinions on what is best (hence the quotation marks on ‘correct’). You have one camp in favour of minimalist footwear- shoes with have a thin sole, are shaped to the shape of your foot, and provide space for the joints and muscles of your feet to contract and stretch freely from within (Examples include Vivo Barefoot and Vibrams), and one camp in favour of arch support and extra cushion in the sole (think Skechers). The best approach is to see what works best for you. If you are not willing to put additional work into improving your foot mechanics (with exercises, hands-on treatment or doing the barefoot walking at home), we would probably steer toward recommending the supportive style shoe like a Skecher, or Birkenstock if it has to be a sandal.
Effective Solutions for Ankle and Foot Pain
We have already advised on some potential solutions for many problems in the feet and ankles above. Below are some other potential solutions to consider when choosing your approach to managing your pain.
- Manual Therapy: The manual therapy provided by our Chiropractors and Osteopaths can help decrease strain in the joints and muscles of the feet and ankles, therefore improving function and decreasing pain. They will also recommend specific exercises you can do at home and provide tailored advice to help ensure a full recovery. If your issue is deemed to be beyond the point we can help, they will refer you to the relevant specialist who will be able to explain your next steps in eradicating or managing your pain.
- Rehabilitation: Specific exercises can help to improve strength and stability in the feet and ankles. There are hundreds of examples online you can try. And if the vast available options leave you confused and overwhelmed, our Rehabilitation Team can design an individualised exercise plan to help you strengthen the muscles around your ankles and feet, to enhance flexibility, and restore optimal functionality.
- Massage Therapy: Our team of skilled massage therapists can target the muscles and connective tissues in the ankle and foot to release tension, promote circulation, and provide relief from pain. Our highly trained Massage Team will also help identify other areas of muscle dysfunction which could be contributing to the problems you are having and refer you to one of our Chiropractors or Osteopaths if appropriate.
- Podiatry and Chiropody: Podiatrists and chiropodists are highly trained foot specialists who can diagnose and treat a wide range of foot conditions. They may provide advice, prescribe Orthotics (also known as Insoles), or perform procedures to address the root cause of the pain. If you present to our centre with Foot or Ankle pain, and we feel Podiatry or Chiropody is more appropriate for you, we have fantastic links with local therapists and would be happy to provide you with a recommendation.
- Orthotics: Orthotics are custom-made, or over-the-counter shoe inserts designed to provide support and alignment for the feet. They may help alleviate pain and may improve overall foot function- although this is a bone of contention among therapists. As with everything, we recommend you try them out for yourself, and see how they work for you. The cost of orthotics can vary wildly, ranging from less than £10 for a non-custom fitted orthotic, to £600 plus for a custom fitted orthotic, so we recommend starting with a non-fitted orthotic first to see whether it helps. After that, you can decide about whether to go for a more customised version.
Other Steps you can take to Improve Ankle and Foot Pain
- Ice, Rest and Elevation: If your pain is acute, give your ankle or foot the rest it needs to recover, elevate it to reduce swelling, and use ice to decrease pain and assist inflammation management. Making sure you bring in gentle exercise as soon as pain and swelling begins to decrease is essential following this to ensure a full recovery.
- Proper Footwear: Choose comfortable, well-fitting shoes that provide proper arch support and cushioning initially. Longer term, consider taking some time to stretch and strengthen the muscles and joints in your feet and ankles, and then move to a more minimalist shoe that encourages your feet to work in the way they were designed to.
- Gentle Stretching: Incorporate gentle stretching exercises for your feet and ankles to improve flexibility and reduce tension in the surrounding muscles.
- Seek Professional Help: If your ankle and foot pain persist or worsen, consult a healthcare professional, like our Award-Winning team at Stoke Chiro Spinal Health Centre. We can help diagnose the underlying cause and recommend suitable treatment, which may include chiropractic care, osteopathy, dry needling rehabilitation, or massage therapy. If we can’t help, we will refer you to somebody who can!
The Wrap-Up
Ankle and foot pain don't have to stop you in your tracks. By understanding the common causes, taking proactive steps to improve function, and seeking the right professional help, you can regain control and enjoy a life with less pain and improved mobility. Take action on the advice given in this article, and nothing will stop you! Good luck!
