Answer: There are a number of injuries and conditions that cause ankle pain. While most people focus on lower back pain as the most debilitating of conditions, it must be remembered that the ankles bear the entire weight of the body, and ankle pain can make it impossible to walk. The causes of ankle pain are:

• Sprains. Injuries to the ligaments of the ankle bones can cause severe pain making it impossible to bear any weight on the ankle, thus making walking difficult or impossible.
• Tendonitis. Irritation and inflammation of the tissues around the ankle can cause swelling and pain.
• Fracture. Even minor breaks (hairline fractures) of the bones of the ankles are extremely painful.
• Cartilage damage. The cartilage provides cushioning between the bones. Cartilage can be damaged from repetitive stress injury, such as from running on hard surfaces without adequate cushions in the shoes.
• Gout. Though not too common, gout can damage the ankle and be quite painful.
• Arthritis. While it is a rare condition, arthritis in the ankles can cause worn cartilage.

If you experience ankle pain, there are some treatments that can give relief, but when in doubt, or if the injury appears severe, it is advisable to consult a doctor for proper treatment. It is especially important to seek medical attention if any of the following symptoms are present:

• Difficulty walking
• Ankle pain when resting or sleeping
• Pain that lasts for more than two days
• Any deformity of the ankles
• The ankles won’t bend or flex
• Swelling or infection of the ankles

For mild ankle pain, taking the weight off your ankles will often give relief. Ice or heat treatments can also be helpful, as is stretching the ankles. Orthopedic footwear or braces can provide support to ease ankle pain and discomfort, and properly cushioned footwear can help prevent ankle injury if you run or walk a lot. If pain is severe or long lasting, consult a doctor. Often anti-inflammatory medicine, physical therapy, or cortisone injections are prescribed.

Remember that your ankles are the foundation upon which your whole body rests. Take care of them properly and they will stand you in good stead.

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,