Returning to exercise after a break or ramping up your workout intensity can bring many benefits. However, for many, it also brings a less welcome guest—ankle discomfort, swelling, or even pain. Whether you’re a seasoned athlete or just getting back into fitness, ankle issues can slow down your progress and make you dread your next workout. In this blog, we’ll explore why ankle pain often flares up during or after exercise, how to manage discomfort, and steps you can take to prevent future issues.

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Why Your Ankles Hurt During or After Exercise

Ankle pain during or after exercise is more common than you think. It’s usually due to one of three culprits: overuse, poor flexibility, or weak ankle muscles. Here’s how these factors can contribute to discomfort:

Overuse or Sudden Increase in Intensity

One of the most common causes of ankle pain is overuse. When you push your body too hard—especially after a long period of inactivity—it struggles to adapt to the new level of strain. Your ankle joint is no exception. If you’ve recently started a more intense fitness routine, the repetitive stress can cause inflammation in the soft tissues, leading to pain and swelling.

Similarly, if you’ve taken a break from exercise, your body needs time to readjust to the regular demands of your routine. Jumping back into high-impact workouts like running or jumping without gradually easing back in can overstress your ankles.

Lack of Flexibility

Tightness in the muscles around your ankle, particularly the calves and Achilles tendon, can restrict your ankle’s range of motion. This stiffness makes your body compensate by overworking other parts of the foot and ankle, causing pain. If you find your ankle feels stiff or sore during exercises like squats, lunges, or even while walking, inflexibility could be the root of the problem.

Weak Ankle Muscles

Your ankle’s stability largely depends on the strength of the surrounding muscles and tendons. Weakness in these muscles, particularly the peroneal muscles (which help with lateral stability), leaves your ankle vulnerable to pain, discomfort, and injury. When these muscles are weak, they can’t properly support the ankle joint, causing stress to build up, especially during side-to-side movements or uneven terrain.

Key takeaway: Ankle pain is often the result of pushing too hard too soon, poor flexibility, or weak muscles. Understanding these causes can help you manage and prevent future discomfort.

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Managing Swelling and Discomfort

If you’re dealing with ankle pain during or after exercise, the first step is managing the swelling and discomfort to prevent further irritation. Here are some tips to help:

Compression Socks

Wearing compression socks during and after workouts can help reduce swelling by improving circulation in your lower legs. Compression socks provide gentle pressure, which aids in reducing inflammation and improving the flow of blood back to the heart, helping to minimize the pooling of fluids in your ankles.

Elevation

After a workout, elevating your feet above heart level can reduce swelling and discomfort. Gravity helps drain excess fluid from your lower limbs, allowing blood to flow more efficiently through the injured tissues. Aim to elevate your legs for 15-20 minutes after your workout to promote recovery.

Rest and Recovery Days

It’s tempting to push through ankle pain, especially if you’re focused on achieving your fitness goals. However, rest is one of the most effective ways to manage discomfort. Overtraining without adequate recovery days increases the risk of further damage, as your ankle tissues don’t have enough time to heal. Incorporating designated rest days allows your muscles and tendons to repair themselves and build strength over time.

Key takeaway: Managing swelling and discomfort involves strategies like using compression socks, elevating your feet, and allowing proper recovery time between workouts.

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Preventing Ankle Pain with Proper Warm-Ups and Strengthening

Prevention is always better than cure, and one of the best ways to avoid ankle pain is to strengthen your ankles and ensure they’re warmed up before any workout. Here are a few exercises and techniques that can help:

Warm-Up Routine

Before diving into your workout, it’s important to prime your ankles with a proper warm-up. A good warm-up increases blood flow to the muscles, improves flexibility, and reduces the risk of injury. Here are a few simple ankle-focused warm-up exercises to incorporate:

• Ankle Circles: While seated or standing, slowly rotate your ankle in circular motions, 10 times in each direction. This helps loosen up the joint and improve mobility.
• Calf Stretches: Tight calf muscles can strain the ankle joint. Stretch your calves by standing on a step with your heels hanging off the edge and gently lowering your heels toward the ground.
• Toe and Heel Walks: Walk on your toes for 30 seconds, then switch to walking on your heels for another 30 seconds. This activates the muscles that stabilize your ankle.

Strengthening Exercises

Building strength in the muscles around your ankle is key to preventing pain and injury. Incorporating ankle-strengthening exercises into your routine will improve your ankle’s resilience. Here are a few suggestions:

• Resistance Band Exercises: Use a resistance band to perform ankle dorsiflexion and plantarflexion exercises. This strengthens the muscles in the front and back of your ankle, improving overall stability.
• Single-Leg Balances: Balancing on one leg helps strengthen the muscles that stabilize your ankle. Start with 30 seconds on each leg, gradually increasing the time as you get more comfortable.
• Calf Raises: Standing on a step or flat surface, lift your heels as high as possible, then slowly lower them back down. This exercise strengthens both your calves and ankles, improving your ability to absorb impact during exercise.

Key takeaway: A proper warm-up and strengthening routine can help prevent ankle pain, keeping you active and injury-free.

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When to Take a Break and Seek Professional Help

Sometimes, no matter how careful you are, your body sends signals that it’s time to take a break. Here’s when you should hit pause on your workouts and consider seeking professional help:

Persistent Pain

If your ankle pain persists even after rest, ice, and elevation, it could be a sign of something more serious, such as a ligament injury or tendonitis. Pain that lasts for more than a week without improvement warrants a visit to a healthcare provider.

Swelling That Doesn’t Go Down

While some swelling after a workout is normal, excessive swelling that doesn’t subside within a few days may indicate a deeper issue. Chronic swelling could mean you’re dealing with a sprain or other injury that requires medical attention.

Numbness or Tingling

Experiencing numbness, tingling, or a loss of sensation in your ankle or foot during or after exercise is a red flag. This could indicate nerve involvement or a more serious condition that needs immediate evaluation by a medical professional.

Key takeaway: Know when it’s time to rest and seek professional help. Persistent pain, swelling, and unusual sensations should not be ignored.

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Conclusion

Ankle pain and discomfort during exercise are common, but they don’t have to derail your fitness journey. By understanding the root causes of your pain, managing swelling, and incorporating proper warm-ups and strengthening exercises, you can protect your ankles and keep working toward your goals. Remember, it’s important to listen to your body and take breaks when needed to avoid more serious injuries. If discomfort persists, don’t hesitate to seek professional advice to ensure you’re on the right path to recovery and long-term health.

Dr. T

What to Do Right After an Ankle Injury: Immediate Care Tips for Fast Recovery

A sudden twist, a missed step, or a mid-game misstep—ankle sprains can catch anyone off guard. The key to bouncing back quickly is knowing exactly what to do in those first hours and days after the injury. Whether you’re an athlete benched unexpectedly or someone navigating an unlucky tumble, the steps you take immediately can set the tone for your recovery.

Let’s break it down: from quick fixes like RICE to long-term strategies like PEACE & LOVE, here’s your go-to guide for tackling an ankle sprain head-on.

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Step 1: Immediate Response – Why the First 24 Hours Matter

The first 24 hours after an ankle injury are make-or-break time. This is when your body’s inflammatory response kicks into high gear, causing swelling, pain, and sometimes a not-so-pretty bruise. While this reaction is normal (and even helpful), unmanaged inflammation can lead to complications like tissue damage or extended recovery times. That’s why what you do right away is so important.

Start by recognizing the signs: swelling, bruising, pain, and limited mobility. The goal in these early hours is simple: reduce swelling, manage pain, and protect the injury to prevent further damage. The quicker you take action, the smoother your recovery will be.

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Step 2: RICE vs. PEACE & LOVE – Choosing Your Recovery Path

For years, RICE (Rest, Ice, Compression, Elevation) was the gold standard for ankle sprains—and it’s still a solid approach for initial care. But today, many experts are leaning into a more holistic recovery framework: PEACE & LOVE. This method doesn’t just stop at early care; it paves the way for a long-term recovery plan that helps you regain full strength.

Here’s how they compare:

RICE (Rest, Ice, Compression, Elevation)

• Rest: Keep weight off your ankle to prevent further injury.
• Ice: Apply ice for 15-20 minutes every couple of hours to reduce swelling.
• Compression: Use a wrap or bandage for support and to manage swelling.
• Elevation: Keep your ankle raised above heart level to minimize fluid buildup.

PEACE & LOVE

• PEACE (Protect, Elevate, Avoid anti-inflammatory drugs, Compress, Educate):
  • Protect your ankle by avoiding weight-bearing activities.
  • Elevate to reduce swelling (hello, couch time!).
  • Avoid NSAIDs early on—let your body’s inflammation response do its healing magic.
  • Compress with a bandage for added support.
  • Educate yourself on recovery techniques.
• LOVE (Load, Optimism, Vascularization, Exercise):
  • Gradually reintroduce movement to stimulate healing.
  • Stay optimistic—your mindset plays a big role in your recovery.
  • Encourage blood flow with light, pain-free movement.
  • Start exercises to rebuild strength and flexibility.

While RICE is a great place to start, PEACE & LOVE shifts the focus toward active recovery and long-term resilience.

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Step 3: When to See a Doctor

Sometimes, a sprain needs more than at-home care. Here’s when to seek medical attention:

• You can’t bear weight on your ankle at all.
• Pain is intense and doesn’t ease after a few hours.
• Swelling gets worse or doesn’t go down after 72 hours.
• Discoloration or instability makes walking difficult.

Getting an X-ray or MRI can rule out serious issues like fractures or ligament tears, ensuring you’re on the right track for recovery.

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Step 4: The Days After – Moving Toward Recovery

Once the initial pain and swelling subside, it’s time to ease back into movement. But don’t rush it—this phase is all about balance. Too much rest can lead to stiffness, while pushing too hard can result in setbacks.

Start with these steps:

• Gentle Range-of-Motion Exercises: Move your ankle in all directions to keep it flexible.
• Light Weight-Bearing: Use crutches or a walking boot if needed, but aim to wean off them as soon as it’s safe.
• Strengthening: Begin simple exercises like towel scrunches, balancing on one foot, or resistance band work to rebuild stability.
• Listen to Your Body: Sharp pain is your sign to slow down.

Gradually transitioning from rest to activity is critical for avoiding re-injury and building long-term strength.

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Takeaway

An ankle sprain might feel like a major hurdle, but with the right care, you’ll be back on your feet in no time. Start strong with immediate care—whether you choose RICE or the more comprehensive PEACE & LOVE—and know when to call in a professional for help. Recovery is a process, but by taking it one step at a time, you’ll come back stronger than ever.

Stay proactive, stay patient, and above all, stay optimistic—your ankles have got this!

Dr. T

If you’ve ever experienced the discomfort and inconvenience of an ankle sprain, you’re not alone. In this blog, we will take a look at the complexity of ankle sprains, focusing particularly on the most common ligament involved.

Ankle Anatomy and Function:

Before we get into the specifics of ankle sprains, let’s take a moment to understand the anatomy of the ankle joint. The ankle is a complex structure composed of bones, ligaments, and tendons that work together to provide stability and support during movement. Ligaments, in particular, play a crucial role in maintaining the integrity of the ankle joint by connecting bones and preventing excessive motion.

Causes and Symptoms of Ankle Sprains:

Ankle sprains can occur as a result of various factors, including sudden twists, falls, or sports-related injuries. When the ankle is forced beyond its normal range of motion, ligaments can become stretched or torn, leading to pain, swelling, bruising, and difficulty bearing weight. These symptoms are often indicative of an ankle sprain and should be promptly evaluated and treated to prevent further complications.

Among the numerous ligaments in the ankle joint, one stands out as the primary culprit in most ankle sprains: the anterior talofibular ligament (ATFL). 

This ligament, located on the outer aspect of the ankle, is particularly susceptible to injury due to its position and function in stabilizing the ankle during movements. When the foot is forcefully inverted or turned inward, the ATFL is often the first to bear the brunt of the force, resulting in sprains and subsequent pain and discomfort.

Factors Contributing to ATFL Sprains:

Several factors can increase the risk of ATFL sprains, including

• previous ankle injuries
• inadequate footwear, and
• participation in high-impact activities.

Individuals with weak ankle muscles or poor proprioception may also be more prone to ankle sprains. Recognizing and addressing these risk factors is essential for preventing future injuries and promoting overall ankle health.

Treatment and Recovery:

If you’ve experienced an ankle sprain, timely treatment and proper management are key to a successful recovery. Initial treatment often involves a combination of PEACE & LOVE to reduce pain and swelling. In severe cases or those with persistent symptoms, medical evaluation and imaging studies may be necessary to rule out more significant injuries. Physical therapy and rehabilitation exercises are essential components of ankle sprain recovery, helping to restore strength, flexibility, and proprioception.

Preventing Ankle Sprains:

While ankle sprains can be challenging to avoid entirely, there are steps you can take to reduce your risk of injury.

• Wearing supportive footwear,
• warming up before physical activity,
• and practicing proper technique are effective strategies for preventing ankle sprains.

Additionally, incorporating strength and flexibility exercises into your routine can help improve ankle stability and resilience, reducing the likelihood of future injuries.

Ankle sprains are a common orthopedic injury that can significantly impact daily activities and quality of life. By understanding the anatomy of the ankle, recognizing the signs and symptoms of sprains, and addressing contributing factors, you can take proactive steps to protect your ankles and minimize your risk of injury. Remember, your health and well-being are our top priorities, and I am here to support you every step of the way on your journey to recovery!

Dr. T

Understanding the Heel Raise

The heel raise, also known as the calf raise, is a crucial exercise for both preventing and rehabilitating ankle sprains. This simple yet effective movement provides valuable insights and feedback essential for tailoring treatment strategies.

How to Perform a Heel Raise

Performing a heel raise is straightforward:

• Double Leg: Stand on both legs and rise up onto your toes, lifting your heels off the ground.
• Single Leg: Stand on one leg and rise up onto your toes, lifting your heel off the ground.

Variations and Adaptations

There are numerous variations of the heel raise to suit individual needs and goals. A quick search on YouTube will reveal options such as isometric holds, elevated surfaces, weight shifts, eccentric movements, resistance with therabands, toe extensions, ball squeezes, and more.

Avoiding Common Pitfalls

To get the most out of your heel raises and avoid injury, keep these tips in mind:

• Complete the full range of motion.
• Avoid bouncing or jerking movements.
• Do not perform the exercise if you are in pain.
• Keep your knees slightly bent and avoid arching your back excessively.
• Avoid wearing running or training shoes with high heels while performing this exercise.

Clinical Value of the Heel Raise

Incorporating the heel raise into clinical practice offers numerous benefits:

1. Assessment Tool: The heel raise is a valuable assessment tool for evaluating plantarflexion strength. Normative values provide benchmarks for comparison, helping identify strength deficits.
2. Determining Ankle Instability: Inability to perform a heel raise may indicate mechanical and functional ankle deficits, increasing the risk of injury.
3. Prevention Intervention: For those with a history of ankle sprains, the heel raise can help prevent future injuries by strengthening the calf muscles.
4. Post-Injury Rehabilitation: Gradually loading the ankle through heel raises aids in tissue repair and functional recovery after an ankle sprain.
5. Advanced Rehabilitation: As patients progress, advanced variations of the heel raise can be incorporated into rehabilitation programs, providing versatility and adaptability.

Exploring Advanced Variations

Advanced variations of the heel raise introduce complexity and challenge, beneficial for athletes and those needing advanced functional rehabilitation. These variations include:

• Increased time under tension
• Elevated platforms
• Added resistance
• Surface variations
• Multi-planar movements
• Plyometrics
• Sport-specific exercises

Unlock the full potential of the heel raise in sports medicine rehabilitation by incorporating advanced variations to strengthen ankle stability and function.

To challenge balance and proprioception:

• Ensure each leg receives equal attention.
• Perform on an unstable surface like a balance pad or Bosu ball to engage extra stabilizing muscles.

For added resistance:

• Use resistance bands or hold dumbbells,
• Gradually increase weight to build strength and endurance over time,
• Improve tendon resilience and muscle control with eccentric heel raises (slowly lowering the heels back to the ground) .

To target different aspects of the calf muscle:

• Point toes inward or outward to engage different muscle fibers.
• Focus on proper form.
• Maintain controlled movements to prevent injury and maximize benefits.

Integrating heel raises into a comprehensive rehabilitation program can significantly enhance an athlete’s performance and reduce the risk of future injuries. Consistency and progression are key, so regularly assess and adjust the difficulty of the exercises based on individual progress.

If you’re dealing with the discomfort and frustration of a sprain, you’re not alone. In this blog, we’ll explore the role of stretching in ankle recovery and provide you with some gentle exercises to aid in your healing journey. So, let’s get into it, and discover how these stretches can help you get back on your feet.

Understanding the Role of Stretches in Ankle Recovery

Let’s break it down: when you sprain your ankle, the ligaments around the joint get overstretched or torn, leading to pain, swelling, and difficulty moving the ankle. Incorporating gentle stretches into your routine can work wonders in easing discomfort and promoting healing. These stretches help improve flexibility, strengthen muscles, and increase blood flow to the injured area, all of which are crucial for recovery.

Key Stretches for a Sprained Ankle

Let’s make it easy and practical with these gentle stretching exercises:

• Calf Stretch: Stand facing a wall, placing your hands on it for support. Step one foot back, keeping it straight, while bending the front knee. Gently lean forward until you feel a stretch in the calf of the back leg. Hold for 15-30 seconds, then switch sides.
• Plantar Fascia Stretch: Sit comfortably and cross one foot over the opposite knee. Using your hand, gently pull your toes back towards your shin until you feel a stretch along the bottom of your foot. Hold for 15-30 seconds, then switch sides.
• Ankle Alphabet: Sit in a chair with your feet flat on the floor. Pretend you’re tracing the alphabet with your toes, moving your ankle through its full range of motion. This exercise helps improve mobility and flexibility in the ankle joint.
• Towel Stretch: Sit on the floor with your legs extended in front of you. Loop a towel around the ball of your foot and gently pull it towards you, keeping your knee straight. Hold for 15-30 seconds, then switch sides.

Tips for Incorporating Stretches into Ankle Recovery

Now that you know the stretches, here are some tips to make the most of your recovery journey:

• Start Gradually: Begin with gentle stretches and gradually increase intensity as your ankle heals. Listen to your body and avoid pushing through pain.
• Consistency is Key: Perform stretches regularly to see improvement in ankle mobility and strength. Incorporate stretches into your daily routine to ensure consistency.
• Combine with Other Therapies: Pair stretches with other therapies such as compression and elevation for comprehensive ankle recovery. Each component works together to support your healing process.

Precautions and Contraindications

Before you get started, here are a few things to keep in mind:

• Caution Against Overstretching: Avoid overstretching the injured ankle, as this can worsen pain and delay healing. Stick to gentle, controlled movements within your comfort level.
• Consult a Healthcare Professional: If you have severe ankle sprains or underlying medical conditions, consult with a licensed healthcare professional before starting any new exercise regimen to ensure safety and effectiveness.
• Modify as Needed: Adapt stretches to your individual comfort level and range of motion. If a stretch causes discomfort or pain, modify or skip that exercise altogether.

Incorporating gentle stretches into your ankle recovery routine can make a significant difference in your healing journey. By nurturing your ankle with these simple exercises, you’re giving it the support it needs to bounce back stronger than ever. Always keep in mind that your health and well-being come first, and I am here to support you every step of the way. Keep up the good work, stay positive, and trust in your body’s ability to heal.

You’ve got this!

Dr. T