Ankles Sore at the End of the Day? These Tips Will Help


Do you find that your ankles get sore after you take a long walk, go running, or even just spend the day on your feet? This is generally a sign that the muscles, tendons, and ligaments in your ankles are not as strong as they should be. There are a few things you can do to address this issue so your ankles don't get so sore in the future.

Stair Steps

This exercise is often used for strengthening the calves and shins, but it strengthens the muscles in your ankles, too. Stand with your toes on the edge of a stair and sink your weight down into your heels. Stay in this position for about 10 seconds, focusing on using your leg, not your arms or core, to maintain your balance. Then, rise up onto your toes so that your heels are in the air. Stay in this position for 10 seconds. Repeat for a total of 10 repetitions at first. Once you get more accustomed to the exercise (after a week or two), build up to 20 repetitions per day.

Alphabet Traces

Many times, the soreness comes from a lack of strength and flexibility in the muscles that move your ankle from side to side. This leads to a lack of stability, causing your ankle to roll to the side more than it should, and this ultimately leads to soreness. To strengthen these muscles, sit with on leg stretched straight out in front of you. Then, use your toes to trace the alphabet into the air. Switch legs, and do the same with the other leg.

Buying the Right Shoes

Make sure that the shoes you're wearing on a daily basis have plenty of support along the inside of the soles. This will help keep your ankles from rolling inward as you walk and stand. If you are a runner, you may want to visit a specialty running store and have an expert analyze your stride. They can measure the degree to which your ankle rolls inward and recommend shoes with the specific amount of corrective support that you need.

If these measures fail to address your ankle soreness within a few weeks, consider seeing a podiatrist, such as one at Advanced Foot & Ankle Centers of Illinois. He or she may recommend orthotic devices for you to wear in your shoes; these will offer more support while you keep working on strengthening the muscles and tendons in and around your ankles.


28 July 2016

Take Your Health Into Your Own Hands

My name is Katie Langer. For a long time, I was bed ridden and I felt like I had no control over my life. I simply went along with what was instructed by my doctor and I didn't ask questions. It wasn't that my doctor wasn't willing to work with me, but I preferred to simply not think about the illness I was suffering from. I didn't realize that some of the symptoms I was suffering from were side effects of my medication and were not normal. After communicating more with my doctor, I was able to alleviate my symptoms. Since then, I've taken an interest in patient-doctor relationships and how to improve them.