11 ways you can prevent ankle pain when walking

Ankles may seem like a small part of the body, but they play a big role in keeping you moving and active every day. Whether you’re walking, running, dancing or playing sports, your ankles are crucial for balance, stability and overall mobility. Imagine trying to stand on one foot without your ankle. It would be nearly impossible. Here’s a better look at why ankles are so important:

• Balance — Ankles help you maintain balance, whether you’re walking a tightrope or simply navigating uneven sidewalks. They work with your muscles and nervous system to keep you upright and prevent those embarrassing wobbly moments.

• Shock absorbers — Your ankles act like shock absorbers, cushioning your impact and protecting your joints from stress. They help evenly distribute your weight and keep your body aligned.

• Movement — Ankles allow for a wide range of motion. They bend and twist, letting you climb stairs, jump and even change direction quickly. Without them, even simple movements would be a challenge.

Ankle pain can be a pretty common experience. It can range from a mild ache to a sharp, throbbing pain that can make it hard to walk. Common culprits behind ankle pain when walking include:

• Sprains
• Strains
• Osteoarthritis
• Rheumatoid arthritis
• Fractures
• Gout
• Flat feet
• Tight calf muscles
• Plantar fasciitis
• Tendinitis 
• Shin splints
• Posterior tibial tendon dysfunction
• Tarsal tunnel syndrome
• Heel bursitis
• Overuse
• Improper footwear

If your ankle pain is severe, persistent, or accompanied by other symptoms like swelling or bruising, it’s important to consult a doctor to get a proper diagnosis and treatment plan. They can help you identify the specific cause and recommend the best course of action to get back to walking with ease. 

How to treat and prevent ankle pain when walking

Ankle pain when you’re walking can turn your walk from a joyful stride to a limping struggle. However, there are some steps you can take to help you keep pain and swelling in your ankles while you walk at bay:

• Adjust your activities — Listen to your body. Don’t push yourself too hard, especially if you’re new to walking for exercise or haven’t been active for a while. Start with shorter distances and gradually increase the duration and intensity as your ankles get stronger. Pay attention to any pain signals and take breaks when needed.

• Go to physical therapy — Strong muscles and tendons are your ankles’ best friends to keep pain away when you’re walking. Physical therapy exercises and techniques can target calf muscles, ankle muscles and overall lower body strength to help improve stability and prevent injuries. 

• Use ice or heat therapy — For existing ankle pain, you can use ice packs wrapped in a thin towel to help reduce inflammation. Heat therapy with a heating pad can be helpful for stiff ankles, especially before your walk.

• Consider using an ankle brace — An ankle brace can provide you with extra support and stability, especially if you have a history of ankle sprains or weakness or are walking on uneven ground. Choose a brace that fits snuggly but comfortably. It also should allow for some movement. You can talk to your doctor or a physical therapist about the right type of brace for your specific needs. 

• Get custom orthotics — Custom orthotics, shoe inserts molded to your specific foot, are an excellent way to improve your alignment, provide additional support for your ankles and help distribute pressure more evenly. This can be particularly beneficial if you have flat feet, high arches or any other foot abnormality that can contribute to ankle pain without swelling while you walk. 

• Choose the right shoes — Invest in supportive walking shoes with good arch support and adequate cushioning. You want to make sure they fit well and provide stability for your ankles, especially if you’ll be walking on uneven terrain. 

• Use over-the-counter medication — Over-the-counter pain relievers like ibuprofen or acetaminophen can help you manage mild to moderate pain after a walk or if you experience any aches or soreness. Be sure to follow the recommended dosage and consult your doctor if you have any underlying health conditions or are taking other medications. 

• Stretch before and after activity — Just like any exercise, give your ankles some special attention before and after your walks to warm them up and cool down. Doing some gentle ankle rolls, toe taps and other stretches can help prepare your muscles and joints for movement and reduce the risk of injuries. After you walk, some static stretches can help you cool down and improve your flexibility. 

• Take care on tough terrain — Not all walking paths are created equally. If you’re used to walking on flat sidewalks, venturing onto a rocky trail can be a shock to your ankles. Choose terrain that suits your fitness level and invest in ankle-supporting shoes for uneven ground if necessary. 

• Replace old shoes — Even the best shoes wear out over time. The cushioning and support they provide diminish with wear and tear. Replace your walking shoes every 300-400 miles, or sooner if the tread shows signs of wear or the shoes feel loose and unsupportive. You don’t want to wait for pain to strike before you get a new pair.

• Maintain a healthy weight — Extra weight can put additional stress on your ankles with every step. Maintaining a healthy weight can significantly reduce your risk of ankle pain while walking. 

Consistency is key. Incorporating these tips into your walking routine can help you prevent ankle pain and enjoy your walks to the fullest. If you experience severe pain, persistent pain, or any swelling or bruising, it’s always best to consult a doctor to rule out any underlying conditions. 

Custom orthotics for long-term ankle wellness

While there are temporary solutions for flare-ups, custom orthotics offer a unique advantage: addressing the root cause of your pain and promoting long-term ankle health. Here’s why choosing custom orthotics for your ankle pain when walking can be the smartest choice for lasting ankle wellness:

• Alignment — Custom orthotics are crafted from a mold of your unique foot, becoming an extension of your body. Unlike generic insoles, custom orthotics can target specific imbalances or alignment issues that may be silently causing your pain. This personalized approach can help ensure that your foot is positioned optimally, taking pressure off sensitive areas and promoting proper joint mechanics.

• Support — Custom orthotics can provide customized support for your arches and ankles. This targeted approach is far superior to generic insoles, which offer a one-size-fits-all solution that won’t address your specific needs. With custom orthotics, weak ankles can receive the extra support they need, while high arches can get the gentle pressure distribution they need for optimal relief. 

• Prevention — Ankle pain while walking can stem from underlying postural or alignment issues. The beauty of custom orthotics is that they don’t just react to pain, they can help prevent it. By addressing these underlying issues from the ground up, orthotics can help stop future problems before they even start. This proactive approach can save you from the hassle of managing recurring ankle pain. 

• Foundation — Custom orthotics go beyond masking pain. They act as a foundation for your overall foot and ankle health. By promoting proper alignment and pressure distribution, custom orthotics can help improve your balance and stability. This can help make even everyday activities like standing or climbing stairs feel more comfortable and efficient. 

However, even as beneficial as custom orthotics can be, they do come with a few things to keep in mind when deciding if they are the best choice for your ankle pain while walking:

• Cost — Custom orthotics cost more than generic insoles, and insurance coverage can vary.

• Break-in period — It may take some time to get used to wearing orthotics, and they may feel uncomfortable at first.

• Not a cure-all — Orthotics are a tool, not a magic bullet. They can’t fix all types of ankle pain, and they may need to be used in conjunction with other therapies. 

The best approach to ankle pain when walking can depend on the underlying cause and your individual needs. Consulting a health care professional can help you find the most effective way to manage your ankle pain, whether or not it’s related to walking. 

Biocorrect has the custom orthotics you need to prevent ankle pain when walking

Don’t let ankle pain hold you back from enjoying your daily walks. At Biocorrect, we offer a personalized solution with our custom orthotics to address the root cause of your discomfort, even if there’s no ankle swelling. Unlike generic insoles, our orthotics provide targeted support and alignment correction specific to your feet. By promoting proper biomechanics and pressure distribution, our custom orthotics can significantly improve your walking experience, reducing pain and promoting long-term ankle wellness. Take control of your ankle health and start walking with better ease with Biocorrect.