![]() Do not apply ice directly to the skin instead, try wrapping the pack in a tea towel Ice packs pressed against the bottom of the foot can help to reduce swelling.Remember to not take more than the recommended dose Taking these as tablets or using anti-inflammatory creams can both be helpful. Ibuprofen is also an anti-inflammatory meaning it will help to relieve any swelling. Painkillers such as paracetamol and ibuprofen can help to control the pain.Wearing comfortable shoes with good arch support will also reduce the strain on your feet.Resting your feet wherever possible by not running, walking or standing for too long can help to avoid any more inflammation.Read on for a list of suggested exercises to ease your pain Tightness in the Achilles tendon can often have a knock-on effect on the plantar fascia, so these areas are particularly important to target. Exercises help to relieve pain by loosening up the soft tissues in your feet.Soft tissue takes time to heal, but there are a number of things you can do to help speed up the process: What can I do to relieve my foot and ankle pain? There will often be pain around the ankle and bruising or swelling, as well as reduced movement Ankle sprains: these occur when the ligaments (the soft tissues connecting the bones of the foot) are damaged due to an injury.It can be caused by overuse, often when you start a new type of exercise or if the amount you exercise is increased Achilles tendonitis: this causes pain at the back of the ankle when the Achilles tendon, which connects the calf muscles to the heel bone, becomes irritated.The pain is often worse after being inactive or first thing in the morning Plantar fasciitis occurs when the soft tissue on the underside of the foot (the plantar fascia) becomes inflamed. Plantar fasciitis: this usually causes pain in your heel and along the arch of the foot. ![]() The most common causes involve the soft tissues of the foot and ankle: Around 1 in 5 middle-aged or older people suffer from it, and women are particularly affected. Nine exercises to relieve foot and ankle pain What causes foot and ankle pain?Ī number of different things can cause foot and ankle pain.
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