Ankle pain can be frustrating and because of how often we have to stand or walk it can have a big impact on our quality of life.
So I was glad to find out about the three common types of ankle pain from Diane Carroll, an orthopedic physical therapist at the Hospital for Special Surgery at Naples Comprehensive Health, who specializes in foot and ankle care.
“The big picture for ankle pain is it’s [usually] involved with stability [...], arch control and power,” says Carroll. You can generally figure out which issue is affecting you by the location of your ankle pain.
According to Carroll:
- Pain on the inside of your ankle is typically arch-related.
- Pain on the outside of your ankle is reflective of weak stability muscles.
- Pain in the Achilles tendon (down the back of your ankle) is caused by using the “power muscles”, so doing activities like running or HIIT.
It's always best to speak to a health professional about muscle and joint pain, particularly if it’s getting in the way of daily activities.
In general, these are the kinds of exercises Carroll suggests for each type of pain.
Three ankle exercises for three types of ankle pain
How to manage pain on the inside of your ankle
“Pain on the inner side of your ankle is typically arch-related,” says Carroll. “For arch support problems, you need to raise the arch.”
This is as simple as sitting on the floor or on a chair and raising your arch off the floor, so you’re on your tiptoes, simply moving the arch up and down for 30 seconds to a minute.
“Do these continuously throughout the day,” says Carroll. “If you’re sitting reading your email, or you’re sitting watching TV or reading a book, just raise both the arches consistently.”
Footwear is also key for arch support, according to Carroll, so ensure you invest in a pair of shoes that properly support your ankles.
How to manage pain on the outside of your ankle
“If you’re having pain on the outer side of your ankle, that is typically the muscles that prevent you from spraining your ankle,” says Carroll, “and those are more stability muscles.”
With this in mind, Carroll recommends doing balance exercises to treat this type of pain.
Here’s one she suggests:
- Stand with your feet hip-width apart, holding on to a countertop or chair for support if needed.
- Lift your left foot just off the floor so you standing on your right foot only. Tap your left foot in front of you, then behind you, to the left side then the right side, maintaining your balance as you move.
- Do this for 30 seconds to one minute on each foot.
How to manage Achilles tendon pain
“Pain in the back of the ankle is more your Achilles tendon, and that’s your power muscle,” says Carroll.
If you’re dealing with this kind of pain, you probably need to stretch your Achilles tendon. Carroll recommends a simple runner’s stretch.
Here’s how to do it:
- Stand with your feet hip-width apart, then step your right foot about a foot behind you and bend your left knee.
- Push in to the heel of your right foot and you should feel a stretch down your right calf.
- Hold for 30 seconds then repeat on the other side.
