How to Alleviate Ankle Pain After Long Walks: Tips and Treatments

Walking for too long can cause ankle pain?

Hello! Recently, I went on a self-guided trip abroad where I had to walk continuously every day.
During the trip, I experienced soreness in my ankles and shoulders (but not in my calves or the soles of my feet).
After returning to Taiwan and resting, the condition has completely improved.
I would like to know how I can alleviate the pain in my ankles.
Would wearing an ankle brace be effective? Or should I seek medical treatment at a hospital? (Because having foot pain during the trip was quite inconvenient.)

Yu Chun, 20~29 year old female. Ask Date: 2016/04/05

Dr. Shi Guozheng reply Orthopedics

Overuse of joints will inevitably lead to soreness, but if it improves after rest, there is no issue.
You can strengthen your training during regular activities, such as running or brisk walking.
Gradually increase the duration of your walks to build endurance, which will help reduce the likelihood of experiencing pain the next time you walk a longer distance.

Reply Date: 2016/04/05

More Info

To alleviate ankle pain after long walks, there are several strategies and treatments you can consider. It's great to hear that your symptoms improved after resting, but it's important to adopt preventive measures to avoid recurrence, especially if you plan to engage in similar activities in the future.

Understanding Ankle Pain
Ankle pain after prolonged walking can stem from various factors, including overuse, improper footwear, or underlying conditions such as ligament strains or tendinitis. Given that your pain resolved after rest, it suggests that it may have been related to temporary overuse rather than a serious injury. However, if the pain persists or worsens, it would be wise to consult a healthcare professional for a thorough evaluation.

Tips for Alleviating Ankle Pain
1. Rest and Recovery: After long walks, allow your body to recover. Rest is crucial, especially if you experience pain or discomfort. Avoid activities that exacerbate the pain until it subsides.

2. Ice Therapy: Applying ice to the affected area can help reduce inflammation and numb the pain. Use an ice pack for 15-20 minutes every few hours, especially after walking.

3. Compression: Wearing an ankle brace or wrap can provide support and reduce swelling. Compression helps stabilize the ankle and can alleviate discomfort during movement.

4. Elevation: Elevating your ankle above heart level can help reduce swelling. When resting, prop your foot up on pillows to facilitate drainage of excess fluid.

5. Footwear: Ensure that you wear supportive shoes that fit well. Shoes with good arch support and cushioning can significantly reduce the strain on your ankles during long walks. Avoid high heels or shoes with inadequate support.

6. Stretching and Strengthening Exercises: Incorporate ankle stretches and strengthening exercises into your routine. Gentle stretches can improve flexibility, while strengthening exercises can enhance the stability of the ankle joint. Consider exercises like ankle circles, toe raises, and resistance band workouts.

7. Gradual Increase in Activity: If you plan to engage in long walks again, gradually increase your walking distance and intensity. This allows your body to adapt and reduces the risk of overuse injuries.

8. Hydration and Nutrition: Staying hydrated and maintaining a balanced diet rich in anti-inflammatory foods can support recovery and overall joint health.

When to Seek Medical Attention
If your ankle pain persists despite these self-care measures, or if you experience additional symptoms such as swelling, bruising, or difficulty bearing weight, it is advisable to seek medical attention. A healthcare provider can perform a physical examination and may recommend imaging studies, such as X-rays or MRI, to rule out any underlying injuries or conditions.

Conclusion
In summary, while wearing an ankle brace can be beneficial, especially during activities that may strain your ankle, it is essential to combine this with other self-care strategies. If your symptoms do not improve or if you have concerns about your ankle health, consulting a healthcare professional is the best course of action. They can provide personalized advice and treatment options based on your specific situation. Remember, taking proactive steps to care for your ankles can help you enjoy your travels and activities without discomfort.

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