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Some Tips & Tricks to Help Manage Foot and Ankle Pain

Our feet and ankles are the foundation to a healthy life.

However, there are many causes and reasons that can lead to foot and ankle plain. Luckily, there are also many different treatment options.


adult athlete cramps

Foot and ankle pain can cause tingling, numbness or an uncomfortable stabbing sensation. Often times, severe pain can keep you off your feet or lead to more serious conditions if left untreated.


Foot and ankle pain can be commonly caused by:

  • Ankle sprains
  • Arthritis
  • Tendinitis
  •  Inflammation
  •  Gout
  • Jones Fractures
  • Dislocations


If your pain is minor, there are things you can do at home to find relief. More severe cases will need specialized treatment that could include physical therapy, custom foot orthotics and possibly surgery. Always see a podiatrist as they will be able to give the correct diagnosis so you can get the proper treatment. If you are unable to see a doctor right away or the injury is minor, there are things you can do at home to alleviate the pain.

  • RICE! (Rest, ice, compression and elevation)
  • Eat healthy – get proper nutrients to help the body heal faster
  • Over-the-counter pain relievers

Rest – Rest for a few days, but also add in some swimming. This can actually help with healing and the pain. You might need to use crutches to keep pressure off your injury to get the full rest it needs.

Ice – Applying ice will help with the swelling and pain. Apply ice for 20 minutes about 3-5 times a day. Use frozen veggies or an ice pack. You can also soak your foot or ankle in a slush bath for 20 minutes at a time. Remember to use 90 minute breaks between icing sessions. Also, use a towel between the ice and leg.

Compression – Wrap your injured foot or ankle with elastic bandage to reduce swelling, relieve pain and help with mobility. Make sure not to wrap too tight! If your toes turn blue or numb, loosen the wrap. Do this until the swelling has gone down.

Elevate – Raise your ankle above heart level by propping up with a stack of pillows. Keeping your leg elevated at night will help with the pain.

Other tips

To help find pain relief for minor pain, use over-the-counter medications such as Advil, Tylenol, ibuprofen or even creams such as Icy Hot and BENGAY. It is also helpful to move your ankle by rotating it gently in circular motions or rubbing with your hand. The movement will help avoid stiffness.

Did You Know?

When treatment is needed for foot or ankle pain, the Arizona Foot and Ankle Center offers non-surgical procedures such as stem cell treatment, shock wave therapy and PRP (platelet rich plasma). The staff at Arizona Foot and Ankle Centers will provide you with the best foot and ankle care to get you back on your feet.


Dr. Kris Dinucci