The ankle is among the most commonly injured joint in the body. The entire weight of the body is supported by the ankle which makes it very vulnerable to injury. On the medical side, ankle fractures are also one of the most common injuries treated by orthopedists and podiatrists.
With all the ligaments, tendons, and bones that make up the ankle joint, there are many structures that can cause ankle pain and discomfort if disrupted.
High heels are stylish and can’t be avoided since we are in the world of fashion where ladies wear heels to every occasion that calls for elegance and for work. However, this has become one of the common causes of ankle pain.
The main reasons for aches in this region are spending a lot of time on your feet and wearing unsupportive shoes or high heels. Below is how to relieve the pain easily
To loosen the muscles around the ankle, sit comfortably in a chair and place your right ankle on your left knee. Slowly circle the foot clockwise 20 times, then counterclockwise 20 times. Repeat with the left foot.
To stretch the muscles along the bottom of the foot, the Achilles tendon, and the calf, place the ball of your right foot on a couple of books. If you don’t feel a stretch in your calf and Achilles tendon, lean forward until you do. Hold for 30 seconds. Repeat with the other foot.
How to prevent the ankle and foot pain
- Wear shoes that support both the arch of your foot and your ankle.
- Shift your weight when standing. Standing in one position can make you unconsciously hold tension in your lower back.
- Stretch your ankle, calf, and foot muscles first thing in the morning and after wearing high heels for several hours.
People, who are flat-footed, don’t wear shoes with good arch supports, or have to stand for long periods of time are especially prone to plantar fasciitis, a condition in which soft tissues in the arch on the bottom of the foot become inflamed.
Whatever the cause of ankle pain, rehabilitation of the ankle involves a step wise manner of exercises. Initially gentle movement of the ankle is initiated with gradual progression to resistive strengthening.
Women of elegance are advised to use this information for the pain free ankles and foot every time they stand in high heels.