Can your choice of shoes be causing ankle pain. How does improper footwear impact ankle health. What are the best shoe options for preventing ankle discomfort. Is going barefoot beneficial or harmful for your ankles.

The Anatomy of Your Ankle: Understanding Its Crucial Role

Your ankle, though small, plays a vital role in your body’s mechanics. It’s the junction where three major bones converge: the tibia and fibula (shin bones) and the talus (foot bone above the heel). This complex joint enables foot movement in multiple directions and is supported by an intricate network of ligaments and tendons.

Given its significance in daily activities, the ankle is particularly susceptible to stress and injury. Even seemingly minor factors, like the shoes you wear, can have a substantial impact on ankle health.

How Your Footwear Choices May Be Causing Ankle Pain

The connection between shoes and ankle pain is often overlooked. Here are some common footwear mistakes that could be contributing to your discomfort:

• Ill-fitting shoes (too tight or too loose)
• Worn-out footwear
• Shoes lacking proper arch support
• Inappropriate shoes for specific activities
• Going barefoot on hard surfaces
• Neglecting to use prescribed supports or orthotics

The Perils of Poorly Fitting Shoes

Shoes that don’t fit properly can wreak havoc on your ankles. Too-tight shoes constrict movement and blood flow, while overly loose footwear fails to provide necessary support. Both scenarios can alter your gait, decrease performance during activities, and increase the risk of ankle twists and falls.

The Lifespan of Your Shoes: When to Replace Them

Many people are unaware that shoes have a limited lifespan. On average, footwear wears out within a few months to a year, depending on usage. Continuing to wear shoes past their prime can lead to inadequate support and potential ankle issues.

The Importance of Arch Support

Proper arch support is crucial not only for your feet and ankles but also for your legs, knees, and hips. Shoes with insufficient arch support can cause your ankle to turn inward, disrupting weight distribution and potentially leading to pain.

Matching Your Shoes to Your Activities: A Key to Ankle Health

One size doesn’t fit all when it comes to footwear. Different activities require different types of shoes to provide optimal support and prevent ankle strain. For instance, wearing flimsy sandals for a long walk or spending extended periods in high heels can contribute to ankle pain.

To protect your ankles, it’s advisable to maintain a variety of supportive shoes in your wardrobe, selecting appropriate footwear based on your planned activities.

The Barefoot Dilemma: Is It Good for Your Ankles?

While it may feel liberating to go barefoot, especially at home, this practice can sometimes be detrimental to ankle health. Walking barefoot on hard surfaces can place excessive stress on the structures in your feet and ankles, potentially leading to pain.

If you prefer a barefoot feel at home, consider investing in supportive slippers or indoor sandals to provide the necessary cushioning and support for your ankles.

The Role of Prescribed Supports in Ankle Health

If you’ve been advised to use ankle braces or orthotics, it’s crucial to follow through with these recommendations. Neglecting to wear prescribed supports can negate the benefits of even the most supportive shoes, potentially exacerbating ankle pain.

Conservative Treatments for Ankle Pain

In many cases, ankle pain can be addressed through conservative measures. The RICE method (Rest, Ice, Compression, and Elevation) is often effective for minor ankle discomfort. Additionally, making appropriate footwear adjustments can significantly alleviate pain and support overall body mechanics.

When to Seek Professional Help

If your ankle pain persists or doesn’t respond to conservative treatments, it may be time to consult a healthcare professional. Comprehensive treatment options for chronic ankle pain may include:

• Anti-inflammatory medications
• Customized braces
• Physical therapy
• Steroid injections
• Regenerative medicine techniques

In severe cases involving significant connective tissue damage or arthritis, surgical intervention might be recommended.

Preventive Measures: Choosing the Right Shoes for Ankle Health

Selecting the right shoes is a crucial step in preventing ankle pain. Here are some tips to keep in mind when shopping for footwear:

1. Ensure proper fit: Your shoes should have enough room for your toes to move freely, but not so much that your foot slides around.
2. Check for adequate arch support: This is especially important if you have flat feet or high arches.
3. Consider the activity: Choose shoes designed for your specific activities, whether it’s running, walking, or standing for long periods.
4. Replace worn-out shoes: Keep track of how long you’ve had your shoes and replace them regularly, especially if you use them frequently.
5. Opt for cushioning: Look for shoes with good shock absorption to reduce stress on your ankles.

The Benefits of Custom Orthotics

For individuals with persistent ankle issues or unique foot structures, custom orthotics can be a game-changer. These personalized inserts can provide targeted support and help correct biomechanical issues that may be contributing to ankle pain.

The Impact of Weight and Exercise on Ankle Health

While shoes play a significant role in ankle health, other factors such as body weight and exercise habits also contribute. Maintaining a healthy weight can reduce the stress on your ankles, while regular exercise can strengthen the muscles supporting the ankle joint.

Exercises to Strengthen Your Ankles

Incorporating ankle-strengthening exercises into your routine can help prevent pain and improve stability. Some beneficial exercises include:

• Ankle circles
• Calf raises
• Resistance band exercises
• Balance training
• Toe walks and heel walks

Always consult with a healthcare professional before starting a new exercise regimen, especially if you’re experiencing ankle pain.

The Role of Nutrition in Ankle Health

While often overlooked, nutrition plays a crucial role in maintaining healthy ankles. Certain nutrients are essential for joint health and can help reduce inflammation and support tissue repair.

Key Nutrients for Ankle Health

Include these nutrients in your diet to support ankle health:

• Omega-3 fatty acids: Found in fish, flaxseeds, and walnuts, these have anti-inflammatory properties.
• Vitamin C: Essential for collagen production, which is crucial for ligament and tendon health.
• Calcium and Vitamin D: Important for bone strength, including the bones in your ankles.
• Glucosamine and Chondroitin: These compounds may help maintain cartilage health.

The Connection Between Ankle Pain and Other Health Issues

Ankle pain isn’t always an isolated issue. Sometimes, it can be a symptom of broader health concerns. Conditions such as arthritis, diabetes, and peripheral neuropathy can all contribute to ankle discomfort.

When Ankle Pain Might Indicate Something More Serious

While often related to footwear or minor injuries, persistent ankle pain can sometimes signal more serious conditions. Seek medical attention if you experience:

• Severe pain or swelling
• Inability to bear weight on the affected ankle
• Visible deformity
• Fever accompanying ankle pain
• Pain that doesn’t improve with rest and home treatments

The Future of Ankle Pain Treatment: Emerging Technologies

As medical science advances, new treatments for ankle pain are emerging. These cutting-edge approaches offer hope for those with chronic ankle issues:

Innovative Treatments on the Horizon

• Stem cell therapy: This regenerative medicine technique shows promise in repairing damaged ankle tissues.
• 3D-printed orthotics: Custom-made using advanced imaging and printing technologies for a perfect fit.
• Smart shoes: Footwear with embedded sensors to analyze gait and provide real-time feedback.
• Virtual reality rehabilitation: Using VR technology to make ankle therapy more engaging and effective.

While these treatments are still evolving, they represent exciting possibilities for the future of ankle pain management.

The Psychological Impact of Chronic Ankle Pain

Chronic ankle pain can affect more than just your physical well-being. It can have significant impacts on your mental health and quality of life. Understanding and addressing these psychological aspects is crucial for comprehensive ankle pain management.

Coping Strategies for Living with Ankle Pain

If you’re dealing with ongoing ankle issues, consider these strategies:

• Mindfulness and relaxation techniques to manage pain-related stress
• Joining support groups to connect with others experiencing similar issues
• Exploring hobbies and activities that don’t exacerbate your ankle pain
• Working with a mental health professional to address any anxiety or depression related to chronic pain

Remember, taking care of your mental health is just as important as addressing the physical aspects of ankle pain.

The Economic Impact of Ankle Pain: Beyond Personal Health

Ankle pain doesn’t just affect individuals; it can have broader economic implications. From healthcare costs to lost productivity, the impact of ankle issues extends far beyond personal discomfort.

The Hidden Costs of Ankle Pain

Consider these often-overlooked economic factors:

• Direct medical costs for diagnosis and treatment
• Lost wages due to reduced work capacity or sick days
• Decreased productivity in the workplace
• Long-term disability costs in severe cases

By addressing ankle pain proactively and making informed footwear choices, individuals can potentially mitigate these economic impacts.

The Environmental Aspect: Sustainable Footwear Choices

As awareness of environmental issues grows, the footwear industry is evolving to offer more sustainable options. These eco-friendly choices not only benefit the planet but can also contribute to ankle health.

Eco-Friendly Shoe Options for Ankle Health

Consider these sustainable footwear options that also prioritize ankle support:

• Shoes made from recycled materials
• Biodegradable footwear options
• Brands that offer repair services to extend shoe lifespan
• Minimalist shoes that promote natural foot movement and strength

By choosing sustainable, supportive footwear, you can contribute to both environmental conservation and ankle health.

Are Your Shoes to Blame for Your Ankle Pain? : Somers Orthopaedic Surgery & Sports Medicine Group: Orthopaedic Surgery

Are Your Shoes to Blame for Your Ankle Pain? : Somers Orthopaedic Surgery & Sports Medicine Group: Orthopaedic Surgery

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Sometimes, your ankle pain is the result of a sudden injury or an underlying disease and is totally out of your control. Other times, the choice you make on footwear is to blame. 

Here, our team of experts at Somers Orthopaedic Surgery & Sports Medicine Group exposes some of the worst shoe slip-ups that are likely behind your ankle pain.

A closer look at your ankle

It might seem like a small, insignificant part of your body, but there’s actually a lot riding on your ankle. Your ankle is the meeting spot for three large, important bones: the tibia and fibula (your shin bones) and the talus, which is the foot bone that sits just above your heel.  

Your ankle is responsible for allowing your foot to move up, down, and to the side. There’s also a complex network of ligaments (tough bands of tissue that connect bones to each other) and tendons that surround your ankle and hold your lower leg and foot together. 

In short, your ankle has a big job to do every day, and, unfortunately, it’s one of the most vulnerable parts of your body — even the wrong shoes can have a huge impact. 

How your shoes are causing ankle pain

Whether you’re an avid runner or you just enjoy being able to get around easily, your ankle is a crucial part of your anatomy — and you should find the shoes that support them as such. If you identify with any of the following footwear issues, it’s time to invest in a new pair.

Your shoes don’t fit

Both too tight and too big are big no-nos when it comes to buying shoes. Ill-fitting shoes don’t offer the support your ankle needs. They can even change the way you walk, decrease performance during activity, and increase your chances of falling and twisting your ankle

Your shoes are old

Did you know that it only takes between a few months to a year for shoes to wear out? You might love that pair of trusty sneakers or those sandals that you think are still in style, but they’ve long outlived their prime and may be putting your ankles in danger.  

Your shoes are flat

Arch support is paramount when it comes to supporting not just your foot and ankle, but your legs, knees, and hips. If your shoes have a lower arch (or no arch at all), your ankle turns inward, throwing off the distribution of weight and causing ankle pain.

Your shoes aren’t right for the job

We always encourage our patients to match their shoes with their activity. You might be dealing with ankle pain if you go for a mile-long walk in flimsy sandals or spend long periods of time on your feet wearing high heels. Do your best to fill your closet with a variety of (supportive) shoes, and choose your footwear according to what you’re doing. 

You aren’t wearing shoes

It can be tempting to kick off your shoes at the end of the day and go barefoot, but sometimes, that can be the worst thing for your ankles. Standing and walking barefoot on hard surfaces can put an inordinate amount of stress on the structure in your feet and cause pain.  

We can help you pick a pair of supportive slippers or indoor sandals to wear around the house and give your ankles the support they need.

You’re not wearing your supports

Your shoes might be fine, but if you’ve been told to wear a brace or use orthotics, and you aren’t adhering to your support plan, your ankles could be paying the price. 

Treatment for your ankle pain

Often, you can deal with ankle pain symptoms conservatively by using the RICE (rest, ice, compression, and elevation) method. We can also help you relieve your pain by guiding you through some simple footwear adjustments that will support your ankles and the rest of your body. 

If your ankle pain is chronic or doesn’t respond to conservative measures we have comprehensive treatments, including:

• Anti-inflammatory medication
• Braces
• Physical therapy
• Steroid injections
• Regenerative medicine

In the most severe cases of connective tissue damage and arthritis, we may recommend surgery.  

If you have more questions about how to resolve your ankle pain, or if you want guidance on footwear, don’t hesitate to request an appointment online or over the phone today. We’re conveniently located in Mount Kisco, Carmel, Newburgh, and Fishkill, New York, and Danbury, Connecticut.

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Foot or Ankle Pain? It Might Be Your Athletic Shoes

As an orthopaedic surgeon who sub-specializes in the lower extremity, and in foot and ankle reconstruction, I would like to point out a trend that has been affecting my patients.  More and more, athletic shoes are being made to correct, treat, or minimize a possible problem in the person purchasing the shoes.

What is this potential problem that you have?

I really don’t think that your mall shoe clerk has any idea.

Good quality athletic shoes have always had inserts with some amount of arch support, cushioning, or forefoot support depending on whether or not it is a running shoe, a cross trainer or a walking shoe. But in recent years athletic shoe makers have gone beyond mere support; they have made changes that ultimately shift the alignment of the wearer’s foot and ankle.

Don’t get me wrong! People absolutely have problems with alignment in their lower extremities. It may just be helpful to understand YOUR alignment PRIOR to purchasing athletic shoes that are supposed to help avoid “pronation” and other presumed problems.

The Problem

A few years ago, an increasing number of patients started presenting for lateral (outside border) foot, ankle and/or leg with activity.  These patients had no obvious reason for the pain, that is, no trauma and no high arched alignment, but would present with bone or tendon pain along the lateral border of the foot and ankle.  One day I noticed that someone without a flat, pronated foot was wearing athletic shoes that were significantly built up (posted) and flared on the inside (medial) sole of the shoe, and upon querying how the foot felt in the shoe, it became apparent that the pain started with use of the shoe.

My patient shared that they were told that if they run, they need to wear these types of shoes to avoid pronation and pain while running.

I was surprised because that patient did not have any baseline pronation or  valgus whatsoever.  And in fact, by wearing a significantly medially posted shoe, the goal of which is to rotate a the heel inward so that less pressure is placed in the arch, that person, who was otherwise neutral, with a heel already slightly turned inward, was now tilted so far that they were placing significantly more weight on the outside border of the foot, overloading the lateral foot and ankle. The shoe was actually causing the lateral, or outside, foot and ankle pain.

I educated the patient about shoe shape, and by eliminating a medially posted shoe, the pain resolved.  But this pattern repeated itself over and over.  And In some situations, patients with a significant high arch, who would already put more weight on the outside of the ankle and foot were sold shoes with medial posting and flaring that had the net effect shifting their weight even more to the lateral (outside border) of the ankle to the point of increased ankle sprains, stress injuries, and tendon tears.  

The build up the medial side of the heel and foot, which tilts the heel inward and elevates the arch so that the wearer will “pronate” less and thereby have less arch pain, less fatigue, and less strain inside of the ankle and foot is certainly a well-intentioned adjustment… But not all individuals are made the same.  And ultimately changing alignment is not the same as supporting the arch.

Many of these shoes are sold or bought with the assumption that most people will “pronate” abnormally and that almost all runners have a flat foot.  But an unknowledgeable person selling the shoe, is actually not aware of the wearer’s alignment, or the consequences of vigorously shifting that alignment.  And the problem stays not just in the foot and ankle… Often the problem presents as lateral knee pain or hip pain.

Thus, I began the practice of paying attention to a patient’s athletic shoes.  Many times, I advise them to get rid of certain shoes, and would then educate them on shoe posting.   This is even more important in those who then place corrective orthotics in their athletic shoes.

What This Means for You

There are legitimate reasons for strategically placing support in athletic shoes that are being used for certain activities such as tennis, basketball, and, yes, running.  But ubiquitously selling shoes adjusted in one plane for almost all persons engaging in running, walking or simply working out for exercise, is problematic.  And there is a difference between supporting the arch, and tilting one’s alignment.  Some shoes are sports specific, and well-placed support in certain locations is of benefit.  Specialty  stores, more often than not, will be more judicious about appropriately fitting shoes.

If you are experiencing foot or ankle pain with activity, inspect your shoes. It is possible that the shoe is inappropriately adjusting alignment, and may be at odds with your physiology.

If you are purchasing athletic shoes, I recommend walking in with the answers to these questions:

• What is your alignment? Do you have a flat foot? Do you have a high arch?  Or do you fall in-between?
• For what activity is the shoe being used?
• Will corrective orthotics be placed in the shoe?

Only invest when you are certain that your shoes will help you maintain your activity pain-free.

Ankle pain – General information, Causes. Tomsk

Ankle is a bone lump with a protrusion on the sides of the leg, articulation of the leg bones with the foot bones (the process of the tibia). Through this articulation of the bones, the weight of a person is transferred to the foot; The ankle plays an important role in human walking.

The ankles form the ankle joint. The lateral malleolus arises from the lower epiphysis of the fibula, and the medial malleolus arises from the lower epiphysis tibia. One of the most common ankle injuries is a torn or sprained ankle ligament.

The ankle is a bone tissue in the lower leg that is part of the ankle joint. The main function of the ankle is to transfer weight from foot to foot and shock absorption. Ankle is injured , mainly while playing sports. In everyday life, the ankle may also be subject to various pathological changes.

Main causes of ankle pain

The most common ankle injury occurs when the foot turns outward. With this rotation, excessive load puts pressure on the supporting ligaments, which leads to their stretching. A muscle tear or a bone fracture may also occur. With any of these injuries, there is significant swelling , changes in the color of the surrounding tissues, loss of mobility, and severe pain in the ankles.

Excruciating pain in the ankle can occur not only with sudden rotational movements. The cause of them may be excessive loads of a different kind. With too long walking, standing in one position, ascents and rapid descents, tendonitis . This is an inflammation of the tendons that connect the muscles of the legs to the ankles and bones of the foot. One such tendon is the Achilles tendon. It rises from the heel along the back of the ankle.

The Achilles tendon is often stretched or torn, especially if it loses elasticity. Bursitis can also develop from overuse. Bursitis is pain associated with inflammation of the ankle bursa (a fluid-filled pouch on the back of the heel that acts as a protective pad). Ankle pain can also cause the following problems:

• Ankle fractures. Intense sports, such as basketball or aerobics, can cause a fracture, a crack. Most often, fractures of this kind are visible on an x-ray no earlier than 6 weeks after the injury.

• Incorrectly fitting shoes, lack of arch supports can cause pain in the ankles when turning the foot or walking on a hard surface. Shoes that are not durable or not designed for specific activities also cause undue stress on the ligaments.

• A number of disorders can cause ankle pain, such as gout. They are of a twitchy nature. There is swelling of the joints due to the deposition of uric acid crystals in them.

• Other factors that aggravate ankle pain are bone spurs, avulsion of small pieces of bone or interarticular cartilage, rheumatoid arthritis, circulatory disorders, and nerve damage.

Ankle pain due to a fracture

One of the most common ankle injuries is a fracture. This injury occurs during overload, which violate the tensile strength of bone tissue and ligaments. Ankle pain may be due to:

• foot twists;

• intense flexion or extension of the joint;

• articular torsion;

• hits.

All of these conditions can occur during sports, slipping on ice, during high jumps, in a traffic accident, and other cases. Pain in the ankle with a fracture of the ankle is accompanied by:

In case of a fracture and pain in the ankle, it is important to immediately provide an ambulance medical assistance . Before the arrival of the medical team, it is necessary to ensure complete rest for the leg, its immobility. You need to do this by placing your foot on the dais. This will help relieve puffiness. In place of acute pain, it is necessary to put dry cold (a bottle of water, an ice pack) for no more than twenty minutes.

Ankle pain with sprain

Ankle sprain is more common than a fracture and may be accompanied by ankle pain. Stretching occurs in varying degrees:

• the first degree of sprain is accompanied by mild pain in the ankle, a small swelling, without limiting the mobility of the joint;

• the second degree is accompanied by more pronounced swelling, subcutaneous hemorrhage at the site of the lesion, pain during walking, and some pathological joint mobility;

• third degree sprain is characterized by edema, extensive hematoma, instability of the ankle joint, lack of resistance during stress tests, inability to move.

It is important to remember that in case of sprain of any degree of severity, it is strictly forbidden to massage and rub the sore spot, take hot baths. All this can provoke severe swelling and the development of the inflammatory process.

The second and third degree sprains require immediate medical attention. In any case, the leg needs complete rest and immobility, the use of a dry cold compress, an elevated state of the leg, the use of painkillers and anti-inflammatory drugs.

Treatment and prevention

Ankle pain can occur with rheumatoid arthritis , as well as arthrosis, tendinitis (inflammation and degeneration of tendon tissue). In any case, if you experience ankle pain, you should consult a doctor. Self-treatment of the above diseases can lead to irreversible processes, and in the end by gangrene and limb amputation.

The doctor, first of all, will establish the cause of the pain, identify the inflammatory process, and prescribe an adequate treatment that will help get rid of all pain symptoms. The best prevention of ankle pain can be an active and mobile lifestyle, but without physical overload.

Pain in the ankle joints: causes and treatment

Symptoms of pain in the foot and ankle

Pain can be felt in the foot from the toes to the heels, as well as in the ankle joint.

An ankle sprain and injury to the toe joints cause swelling, pain and stiffness.

Injury to the foot may cause redness or bruising at the site of injury, and the affected area may be painful to the touch.

Swelling and pain limit ankle mobility; it hurts to step on the foot when walking.

How does foot and ankle pain affect us?

Most people have experienced foot or ankle pain at some point. At the same time, it becomes more difficult for us to lead a normal life – walking the dog, climbing stairs, playing sports.

Relieve pain

68% of people surveyed experienced ankle pain*

77% of people surveyed experienced foot pain*

Relieve pain

*According to data research “Global Pain Index 2018” 68% among 24,000 of respondents experienced pain in the ankle joint, 77% experienced pain in the foot

Why does foot and ankle pain occur?

Foot and ankle pain due to trauma, sprains and fractures. The heel can hurt with plantar fasciitis. With this disease, a strip of tissue along the sole of the foot is damaged. Your feet may hurt because you wear high heels, shoes that are too tight, or the wrong fit. Pain in the foot and ankle area also occurs due to sports injuries.

The heel can hurt with injuries to the Achilles (calcaneal) tendon

Limited mobility and pain in the back of the heel can be signs of an Achilles tendon injury. It connects the calf muscle to the calcaneus and is damaged by too much stress and repeated microtraumas. The Achilles tendon works when a person walks, runs, jumps and stands on tiptoe, so it is often injured during sports.

Ankle sprain pain

Ligament injury is the main cause of ankle pain. When this occurs, stretching, twisting or rupture of the ligaments. The ankle swells, and it becomes painful for the person to step on the injured leg.

Treatment

Because the feet and ankles are involved in many daily activities, the pain they cause can be a real hassle.