Most pain below the ankle is caused by joints in the metacarpal bones or foot region. Runners, athletes and people who work on their feet all day (mail carriers) are particularly prone to pain below the ankle. One the first things you need to do to recover from this pain is rest your foot. This includes eliminating all physical activity or working out for a few days or longer. You might also consider using a foot brace to immobilize your foot. This can help prevent further injury by giving your foot more support.

During the first two or three days, you need to get ice on your foot. You can either put ice in a large bowl of water or use an ice pack. Leave the ice on your foot for 15 to 20 minutes. Repeat the ice therapy every 3 or 4 hours until the inflammation and swelling have been substantially reduced. After that, soak your foot in very warm water for 15 or 20 minutes several times throughout the day. Ice controls inflammation by temporarily limiting blood flow to your feet. Once the inflammation is down, heat increases blood flow. The blood carries oxygen and various nutrients such as vitamins A & C–all of which are needed for healing. Elevating your foot above your heart while you are resting can also help control inflammation. You can also massage your feet. Massage increases blood flow but can also relax the nerves, tendons and muscles in your feet. Try massaging your feet for 5 or 10 minutes several times per day.

Certain stretching and resistance exercises will also increase blood flow to your feet. Stretching exercises will help increase flexibility and mobility in your feet. Simply bending your foot forward and holding that position for 15-30 seconds will stretch the tendons and muscles one way. Pulling the foot back and holding that movement will stretch tendons and muscles in the other direction. Ultimately, this will get your foot prepared for normal activity agagain. Resistance exercises may include raising up on your toes on the steps. The key to resistance exercises is to build strength in the foot muscles as well as adjacent muscles, which will minimize pressure on your foot joint.

If you continue to use the combined treatments, you can overcome heel pain below the ankle. However, do not exercise until your initial pain and inflammation have subsided,

Related Questions