Best Ankle Stabilizer

Why Does My Ankle Hurt When I Walk?

There are several potential reasons why your ankle hurts when you walk:

• Foot Problems: Issues with the feet can also contribute to ankle pain when walking. For example, flat feet or high arches can alter the biomechanics of the foot and ankle, putting extra stress on the ankle joint. Bunions, hammertoes, or plantar fasciitis (inflammation of the tissue on the bottom of the foot) can also affect the way weight is distributed and lead to compensatory movements that cause pain in the ankle.
• Nerve Compression: Conditions like tarsal tunnel syndrome involve the compression of a nerve in the ankle area. This can cause pain, tingling, or numbness in the ankle and foot, and the pain may be aggravated when walking as the nerve is further irritated by the movement and pressure on the area.
• Infection or Inflammation: In rare cases, an infection in the ankle joint or soft tissues around it can cause pain. Inflammatory conditions like cellulitis (an infection of the skin and underlying tissues) or joint infection (septic arthritis) can lead to swelling, redness, and pain that make walking uncomfortable. 

So, how can we improve the above situation? 

• Immediate Rest: When you first notice ankle pain while walking, it's crucial to stop the activity and give your ankle a break. Continuing to walk on a painful ankle can exacerbate the injury or condition, so take a seat and rest for a while.
• Modify Activities: Avoid high-impact activities like running, jumping, or strenuous sports that put extra stress on the ankle. Instead, opt for low-impact exercises such as swimming or cycling, which can help maintain fitness while minimizing strain on the ankle.
• Ankle Compression Sleeves: Wear an ankle compression sleeve, which provides gentle and consistent pressure around the ankle. This helps control swelling and offers support to the joint, making it more comfortable to walk. Make sure to choose an ankle brace compression support sleeve that fits well and isn't too tight to avoid restricting blood flow.
• Strength Training: Strengthen the muscles around the ankle, such as the calf muscles and the muscles on the sides of the ankle. Exercises like calf raises, heel walks, and toe walks can help improve the stability of the ankle. Begin with a few repetitions and gradually increase the intensity as your ankle feels stronger.
• Balance Training: Incorporate balance exercises like standing on one leg, using a balance board, or doing tandem stance (standing with one foot in front of the other). Improving balance reduces the likelihood of ankle rolls during walking and helps in overall ankle stability.

By implementing these strategies, you can work towards improving the situation of ankle pain when walking and promote the recovery and health of your ankle.