If you’re swept up in the bustle of city life, there’s always something exciting around every corner — the latest cafe opening, a new art exhibit, and the latest work function. Unfortunately, there’s a less exciting companion many urban dwellers know all too well — ankle pain. It’s not something you read in the magazines that scream “come and live in New York!” But it’s affecting more people than you’d have imagined. Here’s why.
City living is pretty much synonymous with a fast pace. You’re constantly rushing to catch the subway or navigating through crowded streets. You often walk long distances, sometimes on uneven surfaces like cobblestones, cracked sidewalks, and on hard surfaces such concrete, which is pretty unforgiving to your joints. And this means your daily routine often demands a lot from your feet and ankles. This constant on-the-go lifestyle can lead to overuse of your ankle joints, causing discomfort and even pain over time. It can also lead to potential injuries, and lead people to pursue surgery to stop ankle pain.
Generally speaking, more people wear high heels and trendy footwear in cities. And this can impact your ankle health, contributing to pain and discomfort. While they may look good, these shoes can alter your natural gait, placing additional pressure on your ankles. This kind of footwear often lacks the support needed for comfortable walking. High heels can cause your foot to be in a plantarflexed position, which increases stress on the ball of your foot and ankle. Such positions can lead to instability and increase the risk of sprains. Even flats are not always ankle-friendly. Without proper arch support and cushioning, flats can lead to overpronation, where your foot rolls inward too much as you walk, affecting not just your ankles, but your knees and hips as well.
There’s also evidence that shows stress can manifest in physical ways, including tension and pain in various parts of the body, such as your ankles. Stress often leads to muscle tightness, particularly in the calves and lower legs, which can affect your ankle mobility. Tight calf muscles can limit your ability to fully extend your ankle, making every step more labor-intensive and contributing to ongoing pain. Stress can also lead to poor posture and changes in your walking pattern. This can create an imbalance in how your body distributes weight, placing undue stress on your ankles and exacerbating pain.
So what are the different types of ankle pain, and what can you do about it?
Acute vs. Chronic Ankle Pain
Ankle pain can broadly be categorized into two types — acute and chronic.
Acute ankle pain is sudden and often a result of an injury, such as a sprain or fracture. It’s usually characterized by swelling, bruising, and immediate discomfort following an incident. Rest and rehabilitation are typically required to recover from acute injuries.
Chronic ankle pain develops over a longer period and may not be linked to one specific incident. It can be due to overuse, arthritis, or previous injuries that didn’t heal properly. This type of pain often requires ongoing management and lifestyle adjustments.
Common Medical Issues Causing Ankle Pain
Several medical conditions can lead to ankle pain, each requiring different management strategies.
One common issue is Achilles tendinitis, an overuse injury of the Achilles tendon, which connects your calf muscles to your heel bone. It can cause pain and stiffness in your ankle, particularly in the morning or after physical activity.
Arthritis is another culprit, causing inflammation and pain in the ankle joint. Osteoarthritis, the wear-and-tear form of arthritis, can result from aging or previous injuries, leading to chronic discomfort and mobility issues.
Flat feet or fallen arches can result in ankle pain. This condition affects how your weight is distributed across your feet, placing extra stress on your ankle joints. Proper footwear and supportive insoles can help manage the discomfort associated with flat feet.
When to Seek Professional Help
It’s essential to know when ankle pain is more than just a nuisance and requires professional attention. Ignoring persistent pain can lead to further complications and hinder your daily life.
If your ankle pain persists despite home remedies such as rest, ice, or over-the-counter pain relief, it might be time to consult a healthcare professional. Persistent swelling, redness, or difficulty bearing weight are also signs that you should seek medical advice.
An accurate diagnosis can prevent long-term damage. A healthcare professional can provide targeted treatments, such as physical therapy or orthotics, to address the root cause of your pain effectively.
Simple Lifestyle Adjustments for Pain Relief
There are also some lifestyle changes you can make to help alleviate and prevent ankle pain.
First, ensure you have supportive footwear suitable for your daily activities. Shoes with proper arch support, cushioning, and a good fit can significantly reduce stress on your ankles.
Consider incorporating stretching and strength exercises into your routine. Focus on the muscles around your ankles, calves, and feet to improve flexibility and stability.
Also try to incorporate more rest into your routine. Your body needs time to recover from the physical demands of city life. Prioritizing rest days and quality sleep can aid in recovery and reduce pain.
Exercises to Strengthen Your Ankles
Strengthening your ankles can help prevent pain and injuries. Simple exercises can be done at home or even during a break at work.
Ankle circles are a great way to start. While seated or standing, lift one foot off the ground and rotate your ankle in circles, 10 times in each direction. This exercise helps improve ankle mobility and strength.
Calf raises are another effective exercise. Stand with your feet hip-width apart and slowly rise onto your toes, then lower back down. Repeat this 10-15 times to strengthen your calves and support your ankles.
Try towel scrunches to work the muscles in your feet. Place a towel on the ground and use your toes to pull it towards you. This can help build strength in your arch and improve overall foot stability.
Living in a city shouldn’t come at the cost of your health. Try to understand the reasons behind your ankle pain so you can take proactive measures. You’ll enjoy a much happier and healthier existence!