Many of our readers are interested in the right topic: ankle pain at work. We are happy to report that our creators have already researched the latest studies on the subject that fascinate you. We offer a wide range of answers, informed by the latest medical reports, advanced research papers, and sample surveys. To learn more, please repeat the process.
Your ankle The joint is located where the leg bones meet the foot. This joint is responsible for the ability to move the foot up and down. The ankle The whole arises from the joint and connects the lower lobe of the foot with the beginning of the flat part of the leg. You have a responsibility to act wisely ankles Because their bones, ligaments, muscles, and tendons can simply be damaged and inflamed enough. In some cases, these injuries can cause… ankles hurt while running.
Why do my ankles hurt while running?
1. beginner runners
Novice runners often feel little or no pain during the first few minutes of running. This is even more so during the first two months of regular running. Beginning runners are advised to complete no more than 25 miles in their first month of running. As they gradually increase the distance they run… ankles 1. adapt to new pressures and stresses on joints and bones.
Running shoes with inadequate support
Often, your ankles hurt When you run, it is because of the shoes you are wearing. Not wearing the right kind of shoes can lead to… ankles You do not get the proper support you need. This relieves stress on your joints. If you are suffering from ankle pain in your feet, you should try different shoes. Continued wearing of painful shoes can damage joints, legs, spine, hips, and bones.
3. ankle sprain
If you suffer from this type of injury, it usually means that you have damaged a ligament by twisting in the wrong direction. ankle In the wrong direction. This can result in a tear or excessive stretching of the ligament or tendon. ankle Ligament or tendon. If you hit it hard enough, you may break it yourself. ankle bones.
4. achilles tendonitis
You can experience ankle Named after the Achilles tendon, Achilles tendonitis causes pain when running. The tendon consists of tissue that connects the calf muscles to the heel bone. The pain is caused by overuse of the tendon, straining or straining the area. You use this tendon when jumping, walking, and running. If you jog too long or too intensely, you may suffer from Achilles tendonitis.
5. gout
If you have gout, you may experience pain in your own joints. ankles What actually leads you to reason ankles hurt When you run. When very large amounts of uric acid accumulate in the body, gout results. Very large amounts of uric acid can cause crystals to deposit in the joints and cause pain there.
6. arthritis
Essentially, arthritis is inflammation of the joints. However, there are different types of arthritis, of which osteoarthritis is the most common cause. ankle It is the pain that plagues you. This occurs when your joints wear out through activities such as running or jumping. The older you get, the more likely you are to have osteoarthritis.
Self-Care for Family Members in the Case of Annoying Ankle Pain
A simple ankle Damage to the joint can still be very painful. There are many family remedies that can be used to help relieve the pain if given the opportunity.
- Give your ankles Then combine this with weight bearing activities as much as possible. You will probably need to stop some normal activities until the injury heals.
- Place ice packs. ankle injury three times a day for approximately 15 minutes.
- To use a compression container ankle Reduce swelling and foot elevation.
- Take recipes such as naproxen or ibuprofen to reduce inflammation and speed healing.
Remember that healing can take months. an ankle injury. If your ankles hurt If you run, you need to give your body more time to recover. You do not want to ruin your body forever. ankle joints or bones.
Racking and strengthening exercises
Before you do any exercises where you ankle Remember to stretch the joints and muscles, to prepare the area for upcoming activities.
1. rotation
Wait until the pain decreases before beginning. If possible, carefully rotate the injured body ankle by turning it in a radial motion. Use your own arms. ankle Bend up and down. This will certainly help you resume your motion range and reduce the risk of injury. ankle again.
2. lower limb muscle lengthening
Stretching of the muscles of the lower extremities may help the muscles of the frontal muscles ankle injury. These muscles are very relevant because they use strength for activities such as walking, jumping, and running.
- To finish the stretching, stand up and come back down.
- Press your toes down and try to touch the ground with the top of your foot.
- When you feel a rack in your lower leg, hold for 30 seconds and then let go.
3. calf stretch.
The calf stretch affects the calf muscles. The calf muscles cause a reduction in the force exerted on the legs when they touch the ground. If they are very tight, they will not protect your calf. ankles As it should be, it can lead to to ankles hurt when running.
- Place one foot on the step before beginning any heavy exercise.
- Place your heels on the floor and move forward.
- To experience the rack, hold for 30 seconds and then let go. Repeat several times to relax the muscles.
4. gentle strengthening exercises
Calf exercises strengthen the calf and allow it to better absorb the impact of walking and running.
- You can perform a simple calf exercise by taking a step forward on your toes and pushing up and down on your body authority.
- You can still try the main grooves, which are the same as those on the knee. They are made the same way, but keep the knees bent at a 20-degree angle.
- For each exercise you should complete at least 2 sets of 15 reps.
5. balance exercises
Balance exercises help strengthen muscles ankles by increasing muscle strength. All you have to do is continue the upper body exercises you are already doing with two feet on the floor and use only one leg. Biceps are a good example. When performing curls, stand on one leg. This helps restore personal balance. To finish effectively, you should spend the same amount of time on both legs.
When going to the doctor
You owe it to yourself to find treatment if you are
- Your severe pain and swelling ankle
- You are suffering from a wound
- You experience recent sensitivity to infection or a fever over 100 degrees Fahrenheit
- Loss of your impartiality to exercise authority over your feet.
If you have any of these symptoms you must go to the doctor.
- Constant and persistent swelling that does not improve after several days of healing at home.
- Persistent pain that does not improve after several months.
How the doctor will make the diagnosis.
To know why you are there. ankles hurt run, the doctor will take X-rays of your feet, legs, and other joints ankles from the foot or other joints or bones. If there is fluid, the physician may remove this with a needle. Sometimes, anti-inflammatory medications, protective gear, or braces may be obtained to facilitate the healing process. In some serious cases, surgery can ankle whether the surrounding area needs surgery.
How Pain Only Happens
Not all ankle Pain caused by arthritis is preventable. However, precautions can be taken to reduce the risk of other injury-related problems ankle ailments.
- Wear good fitting shoes ankle support.
- Wear high-heeled shoes if necessary.
- Do ankle Stretch your legs before performing the exercise.
- If you are on fire with your actions ankles , wear support gear.
- Reduce stress on your ankles Loss of kilos not helpful.
- Do not run on uneven surfaces.
- Slowly increase the speed at which you walk through a bump to ankle Injury. Running downhill can still lead to injury, so be wise.
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