Ankle pain can show up when you walk, go down stairs, stand at work, or try to exercise or play sports. Swelling and stiffness can make shoes uncomfortable and disturb your sleep. Ankle sprains are among the most common sports injuries, especially in teens and young adults3 4. Many people also develop ongoing pain after past injuries or wear and tear, but most improve with the right mix of education, exercise, and support1 7.
What are the symptoms of ankle pain?
People with ankle pain often notice:
- Sharp, aching, or throbbing pain around the ankle
- Swelling, warmth, or bruising after a twist or injury
- Stiffness, especially first thing in the morning or after sitting
- Pain when putting weight on the foot, walking, or going down stairs
- A feeling that the ankle is “giving way” or unstable, especially on uneven ground1
- Burning, tingling, or numbness around the ankle or into the foot (possible nerve involvement)
- Pain on the outside of the ankle after a twist or sprain
- Pain at the back of the heel with running, jumping, or first steps in the morning (Achilles tendon)2
- Pain along the inside of the ankle with flattening of the arch (inner foot curve) or trouble doing a single-leg heel raise (posterior tibial tendon)15
- Deep ache inside the joint with catching, locking, or swelling after activity (possible cartilage or osteochondral bone lesion)16
- A hot, very tender, swollen ankle, especially with fever or feeling unwell (possible gout or infection)11 12
- Trouble sleeping or doing daily tasks because of ongoing pain or stiffness
Did you know?
Did you know?
- Most ankle sprains heal without surgery. Guidelines show that early movement, exercise, and bracing are usually more important than long rest or routine operations for typical ankle sprains1 13.
- Bracing can cut repeat sprains by more than half. In people with a prior ankle sprain, using a semi-rigid brace or taping during sport can reduce the risk of another sprain by around 60 to 70 percent in some studies1 18.
- Fast, active rehab can help prevent long-term problems. Starting guided exercises and balance training soon after an ankle sprain lowers the chance of chronic instability and persistent pain1 13.
What causes ankle pain?
Ankle pain usually comes from a mix of load on the joint, the health of the ligaments, tendons, and cartilage, and how you move. Past injuries, your sport or work, your body weight, and medical conditions like gout or arthritis (joint inflammation) can all play a part.
Common causes and risk factors include:
- Ankle sprain and instability
- High ankle (syndesmotic) sprain
- Tendon problems
- Post-traumatic and degenerative changes
- Biomechanical factors
- Metabolic and inflammatory conditions
- Training and environment
When should I see a doctor?
Most minor ankle sprains and aches improve with simple care and movement, but some signs need prompt medical review. A calm, early check can prevent long-term problems.
Seek a doctor or get urgent care if you notice:
- Cannot put weight on the foot right after an injury or the next day
- Notice a clear deformity, or the ankle looks “out of place”
- Have severe pain with a big fall, high-energy injury, or hear a crack or pop
- Have pain over the bones around the ankle 8 9
- Have a very hot, red, swollen ankle with fever or feeling unwell (possible infection) 12
- Recently had an injection or surgery and the ankle becomes acutely painful and swollen
- Think you may have torn your Achilles tendon (sudden sharp pain at the back of the heel, trouble pushing off, or a gap in the tendon) 2
- Have numbness, tingling, or color changes in the foot (possible nerve or blood flow problem)
- Notice calf pain and swelling after immobilization, long travel, or surgery (possible blood clot)
- Have ankle pain that has not improved after 4 to 6 weeks of good self-care or guided rehab
If you are unsure, it is safest to check with a health professional, especially if symptoms are getting worse, not better.
How is ankle pain treated?
Most ankle pain improves with active care, exercise, and time, not surgery. Treatment is tailored to the cause, but the overall goal is to calm symptoms, restore strength and control, and help you return to the activities you care about1 2 7 13.
Typical treatment options include:
- Education and activity changes
- Exercise-based rehabilitation
- External supports and braces
- Medications
- Injections and other procedures
- Surgery
Recovery expectations (can vary by person):
- Mild ankle sprain: often walking more comfortably in 1 to 2 weeks, with sports usually taking several more weeks of rehab1 13.
- More severe sprain: 6 to 12 or more weeks of structured rehab before full return to cutting and jumping sports1 14.
- Achilles tendon issues: many people improve within 12 to 16 weeks of progressive loading, but full recovery can take 6 to 12 months for long-standing pain2.
- Ankle osteoarthritis: symptoms can often be managed with ongoing exercise, footwear changes, and weight management, though some people later consider joint fusion or replacement7 17.
Your health professional can help match these options to your situation and medical history.
Sword's approach
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