Why Do My Ankles Hurt After Walking?

Walking is a great way to get exercise and improve your overall health. However, it can also lead to sore ankles, especially if you're not used to walking for long periods of time. Sore ankles after walking can be caused by a number of factors, including:

• Overuse: Walking for too long or too often can put excessive stress on your ankles.
• Improper footwear: Wearing shoes that don't fit well or don't provide enough support can also lead to sore ankles.
• Underlying medical conditions: Some underlying medical conditions, such as arthritis or tendinitis, can make your ankles more susceptible to pain.

How to Treat Sore Ankles After Walking

If you're experiencing sore ankles after walking, there are a few things you can do to treat the pain and prevent it from recurring.

• Rest: One of the best ways to treat sore ankles is to simply rest them. Avoid walking or standing for long periods of time, and elevate your feet whenever possible.
• Ice: Applying ice to your ankles can help to reduce pain and swelling. Ice your ankles for 15-20 minutes at a time, several times a day.
• Compression: Wearing a compression bandage or wrap can help to reduce swelling and support your ankles.
• Elevation: Elevating your feet above your heart can help to reduce swelling and pain. Prop your feet up on pillows or a footrest whenever possible.
• Over-the-counter pain relievers: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help to relieve pain and inflammation.
• Physical therapy: If your sore ankles are persistent, you may want to consider seeing a physical therapist. Physical therapy can help to strengthen your ankles and improve your range of motion.

When to See a Doctor

In most cases, sore ankles after walking will resolve with rest and home treatment. However, there are some cases when you should see a doctor. See a doctor if you experience any of the following symptoms:

• Severe pain: Pain that is severe or does not improve with rest and home treatment.
• Swelling: Swelling that is severe or does not improve with rest and elevation.
• Bruising: Bruising around your ankles.
• Difficulty walking: Difficulty walking or putting weight on your ankles.
• Numbness or tingling: Numbness or tingling in your ankles or feet.

Preventing Sore Ankles After Walking

There are a few things you can do to prevent sore ankles after walking:

• Start slowly: If you're not used to walking for long periods of time, start slowly and gradually increase the distance and duration of your walks.
• Wear proper footwear: Wear shoes that fit well and provide good support. Avoid wearing shoes with high heels or narrow toes.
• Stretch before and after walking: Stretching your ankles and calves before and after walking can help to prevent pain and stiffness.
• Listen to your body: If you start to experience pain in your ankles, stop walking and rest. Don't push yourself too hard.

Additional Tips

• Use a walking stick or cane: If you have sore ankles, using a walking stick or cane can help to reduce stress on your ankles and make it easier to walk.
• Take breaks: If you're walking for a long period of time, take breaks every 15-20 minutes to rest your ankles.
• Soak your feet in warm water: Soaking your feet in warm water can help to relieve pain and stiffness.
• Massage your ankles: Massaging your ankles can help to improve circulation and reduce pain.

Key Takeaways

Sore ankles after walking is a common problem that can be caused by a number of factors. However, there are a few things you can do to treat the pain and prevent it from recurring. If you experience any severe pain, swelling, bruising, difficulty walking, or numbness or tingling, see a doctor.