5 Ways to Find Ankle Pain Relief

Ankle pain includes discomfort or pain in any area of the ankle, stemming from a range of potential causes. Depending on the specific cause, you may experience pain, stiffness, swelling, or difficulty bearing weight in and around the ankle region.¹

Most ankle pain gets better with rest, ice and over the counter (OTC) pain medication.¹

Just like any joint or muscle pain, ankle pain can stem from various injuries and conditions. Some of the most common injuries leading to ankle pain include¹:

• Bursitis: This condition occurs when the fluid-filled sacs (bursae) around the ankle become inflamed and irritated, affecting bone cushioning.
• Fractures: Ankle fractures, ranging from mild to severe, result from accidents or injuries that cause bone breakage. This can lead to swelling and pain throughout the ankle joint.
• Sprains: Commonly causing ankle pain, sprains occur when ligaments stretch or tear due to forceful twisting or rolling of the ankle beyond its normal range of motion.
• Tendonitis: Tendon inflammation, known as tendonitis, affects the tendons that connect muscles to bones. Severe cases like a torn tendon may require surgical intervention for repair.

Find out more: Ankle Pain: Causes, Symptoms and Treatment

Here are five effective ways to relieve ankle pain at home:

The R.I.C.E. method can be used to relieve ankle pain. It includes four key components¹:

• Rest. Avoid activities that cause pain, swelling or discomfort.
• Ice. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to three hours while you're awake.
• Compression. To help manage the swelling, compress the ankle with an elastic bandage until it stops. Be careful not to hinder circulation by wrapping too tightly, though. Begin wrapping at the end farthest from your heart.
• Elevation. To reduce swelling, elevate your ankle above the level of your heart, especially at night. Gravity helps reduce swelling by draining excess fluid, providing relief for ankle pain at night.

Related article: 6 Ways to Relieve Pain from a Sprained Ankle

Topical pain relief products, like the Biofreeze range, can help with fast-acting relief for muscle and joint pain.²

For ankle pain, the Biofreeze Pain Relief Aerosol Spray is a great choice as it offers cold therapy pain relief for sore muscles,³ with a continuous flow (even when upside-down) making it easy to apply on hard-to-reach areas like the ankles.

Try not to put too much weight on the affected ankle. You could put on an ACE bandage or wear a brace to support the joint. You could also use crutches or a cane to take weight off the sore ankle.⁵

One way of easing ankle pain is to perform gentle stretches. Be extra cautious, especially if you’re trying to manage pain from an ankle sprain, or due to an injury. It’s always best to consult a physical therapist.

Your physical therapist can create a plan of gentle exercises that will help you to improve flexibility and strengthen the muscles in your ankle.¹

Mind-body approaches help to change our awareness of pain and retrain our pain response.⁴ Relaxation techniques like meditation or deep breathing can help to change our perception of pain intensity.⁴ For example, focusing on breathing and taking deep breaths quiets the mind and induces the relaxation response, a well-studied physiologic response that counteracts the stress response, and may lessen pain severity.⁴

It is important to contact your healthcare provider if ¹,⁵:

• Your ankle pain persists or worsens after two to three days of self-care measures.
• Pain and swelling develop suddenly in your ankle.
• The affected area appears red, feels warm to the touch, or if you experience a fever, which may indicate infection.
• You are unable to bear weight on your ankle.
• You can’t move your ankle back and forth